⏱ 50 min total

Miso Pumpkin Risotto

Name: Miso Pumpkin Risotto
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 cup Water; ½ tbsp Miso; ½ cup Pumpkin; ½ tbsp Olive oil; ¼ cup Leeks; 1 ½ cloves, minced Garlic; ¼ tablespoon Sage; ¼ cup White rice; ³⁄₁₆ tsp Salt; ½ fl oz White wine; ½ tsp Maple syrup

Per 1 serving · 471 g · 11 ingredients

Calories

338

17%
of a 2,000 cal day

Protein
6.2g
7% of calories
Carbs
59g
71% of calories
Fat
7.9g
21% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Miso Pumpkin Risotto (471 g) has 338 calories, with 6.2 g of protein, 59 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (71% of calories). It is high in dietary fiber (21% DV), Vitamin A (108% DV) and Vitamin K (31% DV). Keep an eye on sodium, which provides 33% of the daily value.

Per 100 g

72cal

low energy density

Protein per 100 cal

1.8g

Net carbs

53g

carbs minus fiber

Fiber

5.9g

7.6 g sugar

High in

20%+ of the daily value

Dietary fiber21%
Vitamin A108%
Vitamin K31%
Thiamine27%
Folate (B9)37%
Pantothenic acid25%

Good source of

10–19% of the daily value

Vitamin C10%
Vitamin E17%
Riboflavin (B2)11%
Niacin17%
Vitamin B618%
Magnesium13%

Watch

20%+ of the daily value

Sodium33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 30 min

1
In a medium saucepan, bring the water to a simmer over medium heat. Once simmering, reduce the heat to low to keep the water warm.
2
In a small mixing bowl, combine the miso with 1/2 cup of the warm water from the saucepan and whisk until mostly dissolved. Add this miso mixture and the pumpkin puree to the pot of warm water, stirring to combine. Keep warm on the stovetop.
3
Heat a large rimmed skillet over medium-high heat. Add olive oil and leeks, cooking until browned and caramelized, about 3-5 minutes. Add garlic and sauté for 1 minute until fragrant.
4
Reduce heat to medium, add sage, Arborio rice, and salt, stirring to coat. Add the white wine and cook for 1-2 minutes until the liquid is absorbed.
5
Add the warmed miso pumpkin broth 1/2 cup at a time, stirring frequently and allowing the risotto to simmer. Continue until the rice is al dente, about 15-20 minutes.
6
Taste and adjust seasoning with more salt or maple syrup to enhance the pumpkin flavor.
7
Divide the risotto between bowls and serve.

Vitamins & minerals

Amounts for 1 serving (471 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	972 μg	108%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	2 mg	17%
Vitamin K	37 μg	31%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.1 mg	11%
Niacin	3 mg	17%
Vitamin B6	0.2 mg	18%
Folate (B9)	146 μg	37%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	25%
Choline	22 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	70 mg	7%
Iron	5 mg	59%
Potassium	387 mg	8%
Magnesium	53 mg	13%
Phosphorus	121 mg	17%
Zinc	1 mg	10%
Copper	0.3 mg	37%
Manganese	1 mg	47%
Selenium	10 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5,874 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	8,729 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	30 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 338 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Miso Pumpkin Risotto?

One serving of Miso Pumpkin Risotto (1 serving) has 338 calories, which works out to 72 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Miso Pumpkin Risotto high in protein?

Not especially. It has 6.2 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Miso Pumpkin Risotto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Miso Pumpkin Risotto?

770 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Miso Pumpkin Risotto?

7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (471 g)

Calories338

% Daily Value*

Total fat 7.9g	10%
Saturated fat 1.3g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 770mg	33%
Total carbohydrate 59g	21%
Dietary fiber 5.9g	21%
Total sugars 7.6g
Protein 6.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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