Know what’s on your plate
Miso
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 198 kcal —
- Protein 13 g 26%
- Carbohydrate 20 g 7%
- Fat 6 g 8%
- Saturated fat 1 g 5%
- Fibre 5.4 g 19%
- Sugars 6.2 g —
- Sodium 3728 mg 162%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 29.3 µg 24%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 0.91 mg 6%
- Pantothenic acid (B5) 0.34 mg 7%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 19 µg 5%
- Vitamin B12 0.08 µg 3%
- Choline 72.2 mg 13%
Minerals
- Calcium 57 mg 4%
- Iron 2.5 mg 14%
- Magnesium 48 mg 11%
- Phosphorus 159 mg 13%
- Potassium 210 mg 4%
- Zinc 2.6 mg 23%
- Copper 0.42 mg 47%
- Manganese 0.86 mg 37%
- Selenium 7 µg 13%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 198 | 13 g | 20 g | 6 g |
| 1 × tbsp | 17 g | 34 | 2.2 g | 3.4 g | 1 g |
| 1 × cup | 275 g | 545 | 35 g | 55 g | 17 g |
| 2 × tbsp | 34 g | 67 | 4.3 g | 6.8 g | 2 g |
| ½ × tbsp | 8.5 g | 17 | 1.1 g | 1.7 g | 0.5 g |
| 3 × tbsp | 51 g | 101 | 6.5 g | 10 g | 3.1 g |
| 4 × tbsp | 68 g | 135 | 8.7 g | 14 g | 4.1 g |
Similar foods
Questions about Miso
What is miso made from?
Miso is a fermented paste made mainly from soybeans, salt and kōji, a culture grown on grains such as rice or barley. The fermentation can last from weeks to years, giving miso its savoury, salty flavour.
How do you make miso soup?
Dissolve miso in a little warm dashi or stock, then stir it into the pan near the end; boiling it can dull its aroma. Add tofu and wakame, and serve as soon as they are heated through.
Can you cook miso, or should you add it at the end?
You can cook with miso, but prolonged hard boiling blunts its flavour. For soups and sauces, stir it in near the end; for a glaze, mix it with a little oil or honey and brush it onto aubergine, fish or tofu before roasting.
Does miso need to be refrigerated after opening?
Keep opened miso in a tightly closed container in the fridge, using a clean spoon each time. It keeps well for months; a little darkening on the surface can happen as it ages, but discard it if you see mould or notice an unpleasant smell.
What can you use instead of miso?
For a similar savoury depth, use doenjang, the Korean fermented soybean paste, but start with less because its flavour and saltiness differ. For a miso-free option, combine tahini with a little soy sauce; it will not have the same fermented taste.
Is miso high in salt?
Yes. A tablespoon (17 g) provides 634 mg of sodium, so use it as a seasoning rather than adding salt automatically; low-salt miso is also available.
Is miso a good source of protein?
A tablespoon (17 g) provides 2.2 g of protein. Miso is a concentrated seasoning, so it contributes protein but is usually eaten in much smaller amounts than tofu or other main ingredients.
Source: USDA FoodData Central 172442 · per 100 g · carbohydrate per EU label, fibre excluded
