Miso

Miso is a traditional Japanese seasoning paste made by fermenting soybeans with salt and a fungus called koji, often combined with rice or barley. It is a cornerstone of Japanese cuisine, known for its rich, savory umami flavor that forms the base of miso soup and many other dishes.

🍽️ Nutrition at a glance

Miso is a nutrient-dense food, providing a good amount of plant-based protein and being particularly rich in B vitamins, manganese, and zinc. A typical serving is relatively low in calories, usually around 30-50 kcal, but is very high in sodium.

Nutrition breakdown

Calories	33 kcal
Protein	2.2 g
Carbs	4.3 g
Fat	1 g
Fiber	0.9 g
Sugar	0.8 g
Sodium	634 mg
Manganese	0.3 mg
Zinc	0.5 mg
Copper	0.1 mg
Vitamin K2	2.8 µg
Vitamin B12	0.1 µg
Phosphorus	22 mg
Iron	0.5 mg
Selenium	1.5 µg

Per 1 tablespoon (18 g) · estimated, varies by recipe

💡 What's interesting

Miso is a living food; its fermentation process creates beneficial probiotics that support gut health. Culturally, it's a staple with over 1,000 varieties, and its flavor profile can vary dramatically from sweet and light to dark and robust depending on the fermentation time and ingredients.