Miso paste

Condiment

Item Rating: 63/100

1 serving (15 grams) contains 33 calories, 2.0 grams of protein, 1.0 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		523.8
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10063.5 mg	437%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	0 g	0%
	Sugars	15.9 g
protein		31.7 g	63%
Vitamin D		0 mcg	0%
Calcium		111.1 mg	8%
Iron		6.3 mg	35%
Potassium		539.7 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 143 cal (27.3%)

Protein: 126 cal (24.2%)

Carbs: 254 cal (48.5%)

About Miso paste

Miso paste is a traditional Japanese condiment made primarily from fermented soybeans, salt, and grains such as rice or barley. It is a versatile ingredient often used in soups, marinades, dressings, and sauces. The fermentation process gives miso its distinctive umami flavor and contributes to its nutritional value. Miso paste is a source of protein, vitamins B12, K, and E, as well as minerals like zinc, copper, and manganese. It also contains probiotics that can benefit gut health. This nutrient-dense condiment is low in fat but typically high in sodium, as salt is a key ingredient in the fermentation process. There are different types of miso, including white, yellow, and red, each varying in flavor intensity and fermentation duration. Miso paste plays a significant role in East Asian culinary traditions and is increasingly appreciated worldwide for its health benefits and unique taste.

Health Benefits

• Rich in probiotics, such as Lactobacillus, which support gut health and digestion.
• Contains B vitamins, including B12, which support energy metabolism and brain function.
• High in antioxidants like manganese and zinc, which combat oxidative stress and support immunity.

Dietary Considerations

Allergens: Contains soy, wheat (if made with barley or other grains)

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free (if made with barley or wheat), low-sodium diets due to high salt content

Selection and Storage

Store miso paste in an airtight container in the refrigerator to maintain freshness. Avoid contamination with water, and use clean utensils to scoop it out.

Common Questions About Miso paste Nutrition

Is miso paste high in protein?

Miso paste is a moderate source of protein, containing around 2-3 grams of protein per tablespoon (17g). This makes it a good addition to meals if you're looking for plant-based protein, particularly for soups or marinades.

Can I eat miso paste on a keto diet?

Yes, miso paste is suitable for a keto diet as it is low in carbs, containing around 3-4 grams of carbohydrates per tablespoon. Just be mindful of the portions when using miso in recipes to maintain your daily carb limit.

What are the health benefits and concerns of eating miso paste?

Miso paste is rich in probiotics, which support gut health, and contains essential nutrients like manganese and vitamins B2 and K. However, it is high in sodium, with one tablespoon providing around 700-900 mg of sodium, so it should be consumed in moderation, especially by those monitoring their salt intake.

How much miso paste should I use in cooking?

For most recipes, 1-2 tablespoons of miso paste is sufficient to flavor soups, dressings, or marinades. Its taste is quite strong, so start with a smaller amount and adjust according to your preference.

How does miso paste compare to soy sauce?

Both miso paste and soy sauce are made from fermented soybeans, but miso paste has a thicker texture and a richer, saltier, and more umami-forward flavor profile. While soy sauce is primarily used as a seasoning, miso paste is a versatile ingredient for soups, glazes, and marinades.

Data Sources & Scientific References