Miso
Whole food · Legumes and Legume Products
Photo: Wikipedia
Miso is a thick, savory paste made by fermenting soybeans with salt and a fungus called koji, resulting in a deep, umami-rich flavor with a smooth, slightly grainy texture. Nutritionally, it's a protein-packed condiment (12.79g per 100g) that also provides fiber and beneficial probiotics from fermentation. Its color and intensity range from sweet, light yellow (shiro miso) to robust, dark brown (aka miso), offering a complex flavor foundation for countless dishes.
💚 Why it's loved
People love miso for its profound umami depth, which can transform a simple soup or marinade into something deeply satisfying. Its incredible versatility makes it a staple in everything from traditional soups to modern salad dressings, glazes, and even desserts, bridging cultural and culinary boundaries.
⚠️ Watch-outs & how to enjoy it better
Miso is very high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, use it sparingly as a flavor enhancer rather than a primary salt source, and balance it with low-sodium ingredients like fresh vegetables or unsalted broths. Those with soy allergies must avoid it entirely. Additionally, its fermented nature may cause digestive discomfort in some individuals; starting with a small portion and gradually increasing intake can help.
Key benefits
- Rich in probiotics from fermentation, supporting gut health.
- High in plant-based protein and essential amino acids.
- Contains B vitamins and minerals like manganese and zinc.
- Provides antioxidants from soybeans and koji.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fermentation process for miso can last from a few weeks to several years, with longer fermentation creating darker, more complex flavors and higher levels of certain beneficial compounds.
Full nutrition (scales with serving)
| Water | 43.0 g |
| Energy | 198 kcal |
| Energy | 828 kj |
| Protein | 12.8 g |
| Total lipid (fat) | 6.0 g |
| Ash | 12.8 g |
| Carbohydrate, by difference | 25.4 g |
| Fiber, total dietary | 5.4 g |
| Total Sugars | 6.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 6.0 g |
| Lactose | 0.00 g |
| Maltose | 0.20 g |
| Galactose | 0.00 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 48.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 3728 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.42 mg |
| Manganese, Mn | 0.86 mg |
| Selenium, Se | 7.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.91 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 72.2 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 52.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 87.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 29.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.75 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.20 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.05 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.41 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.48 g |
| Isoleucine | 0.51 g |
| Leucine | 0.82 g |
| Lysine | 0.48 g |
| Methionine | 0.13 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.35 g |
| Valine | 0.55 g |
| Arginine | 0.78 g |
| Histidine | 0.24 g |
| Alanine | 0.50 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.45 g |
| Proline | 0.62 g |
| Serine | 0.60 g |
FAQ
What is the difference between white and red miso?
White miso (shiro miso) is fermented for a shorter time, has a higher rice content, and is sweeter and milder. Red miso (aka miso) is fermented longer, has a higher soybean content, and is saltier and more robust in flavor.
Can miso be used in non-Japanese cooking?
Absolutely. Miso's umami quality makes it a versatile ingredient in many cuisines; it's used in salad dressings, glazes for roasted vegetables, marinades for meats, and even in some dessert recipes.
Does miso need to be cooked?
Miso should not be boiled, as high heat can kill the beneficial probiotics and alter its flavor. It's best added at the end of cooking, stirred into warm (not boiling) liquids, or used in raw preparations like dressings.