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Dish guides · Japanese

Is miso-glazed tofu healthy?

Miso-glazed tofu costs about $1.83 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol and more protein. For steadier blood sugar and weight loss, go easy on mirin.

By health goal

Lower LDL cholesterol
Good fit
For lower LDL cholesterol, tofu in miso-glazed tofu helps, and nothing in it works against that goal.
Steadier blood sugar
In moderation
Go easy on mirin; using less keeps the dish and helps with steadier blood sugar. Tofu helps.
Lower blood pressure
Watch the salt
Go easy on miso: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
In moderation
Go easy on mirin; using less keeps the dish and helps with weight loss. Tofu helps.
More protein
Good fit
For more protein, tofu in miso-glazed tofu helps, and nothing in it works against that goal.

For LDL cholesterol, with sources

2 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
✓
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
✓
Little fatty meat, cream, butter or cheese
Helps your LDL
tofu
Soy protein in place of animal protein.
Mayo Clinic

What goes in (per portion)

tofu
½ block
miso
½ tbsp
mirin
½ tbsp
green onion
¼ bunch
rice mix
¼ cup

Questions

Is miso-glazed tofu healthy?

Miso-glazed tofu costs about $1.83 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol and more protein. For steadier blood sugar and weight loss, go easy on mirin.

Is miso-glazed tofu good for high cholesterol?

Yes, going by its main ingredients. For lower LDL cholesterol, tofu in miso-glazed tofu helps, and nothing in it works against that goal.

Is miso-glazed tofu OK for blood sugar or diabetes?

In moderation. Go easy on mirin; using less keeps the dish and helps with steadier blood sugar. Tofu helps.

Is miso-glazed tofu OK for high blood pressure?

Go easy on miso: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is miso-glazed tofu good for weight loss?

In moderation. Go easy on mirin; using less keeps the dish and helps with weight loss. Tofu helps.

Is miso-glazed tofu high in protein?

Yes, going by its main ingredients. For more protein, tofu in miso-glazed tofu helps, and nothing in it works against that goal.

How much does miso-glazed tofu cost to make at home?

About $1.83 a serving, or $7.33 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make miso-glazed tofu healthier?

Use less mirin, and add a vegetable side, like spinach or broccoli.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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