Miso
Categories
| Macros | per 100 g |
|---|---|
| Calories | 182 kcal |
| Protein | 12.8 g |
| Fat | 6.0 g |
| Carbs | 23.5 g |
Miso is a fermented paste made primarily from soybeans, salt, and a mould culture (koji), originating in Japan and used across East Asian cuisines. It is most commonly stirred into soups, broths, and dressings, or used as a marinade — typically in small quantities, so per-serving intake differs considerably from per-100g figures. Per 100 g, miso provides 182 kcal, 12.8 g of protein, 6 g of fat, 23.5 g of carbohydrates, and 5.4 g of dietary fibre. Its most prominent mineral is sodium at 3,728 mg per 100 g, reflecting its role as a seasoning rather than a main ingredient; it also contains 335 mg of potassium and 250 mg of phosphorus. Notable vitamins include 72.2 mg of choline and 29.3 mcg of vitamin K per 100 g. Miso is suitable for vegan, vegetarian, pescatarian, gluten-free, and dairy-free dietary patterns.
How many calories in miso?
Miso contains 182 kcal per 100 g. A typical serving used in a bowl of miso soup is around 10–15 g of paste, which works out to roughly 18–27 kcal per serving.
How much sodium is in miso?
Miso contains 3,728 mg of sodium per 100 g, which is very high — a direct result of the large amount of salt used in fermentation. Because miso is used in small amounts as a seasoning, a single 10 g serving still contributes around 373 mg of sodium.
Is miso vegan-friendly?
Yes, traditional miso made from soybeans, salt, and koji is fully plant-based and appears on the vegan and vegetarian diet lists. Some varieties may include fish-based ingredients, so checking the label is worthwhile if strict vegan compliance matters.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 182 kcal |
| Protein | 12.8 g |
| Fat | 6.0 g |
| Carbs | 23.5 g |
| Sugars | 1.2 g |
| Fiber | 5.4 g |
| Starch | 0.30 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.0 g |
| Monounsaturated | 1.1 g |
| Polyunsaturated | 2.9 g |
| Trans | 0 g |
| Omega-3 | 0.31 g |
| Omega-6 | 2.3 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 68.0 mg |
| Iron | 2.5 mg |
| Magnesium | 100 mg |
| Phosphorus | 250 mg |
| Potassium | 335 mg |
| Sodium | 3728 mg |
| Zinc | 2.6 mg |
| Copper | 0.42 mg |
| Manganese | 0.86 mg |
| Selenium | 7.0 mcg |
| Iodine | 31.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 4.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.10 mg |
| Vitamin K | 29.3 mcg |
| Thiamin (B1) | 0.040 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 0.91 mg |
| Pantothenic acid (B5) | 0.34 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 19.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 72.2 mg |
