Dietary labels are inferred automatically from Miso's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 13/100
How many beneficial nutrients Miso delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Miso come from — the split across carbs, fat & protein.
51% from carbs
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Carbs 51%26.5 g per serving
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Fat 26%6.0 g per serving
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Protein 23%11.7 g per serving
What Miso is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 26.5 g | |
| Dietary Fiber | 5.4 g | |
| Total Sugars | 6.2 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.0 g | — |
| Fructose | 6.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.2 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 1.1 g | |
| Monounsaturated Fat | 1.2 g | — |
| Polyunsaturated Fat | 3.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 450.0 mg | — |
| Omega-6 Fatty Acids | 2,754.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 17.0 mg | — |
| Palmitic Acid | 833.0 mg | — |
| Stearic Acid | 222.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 56.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 1,158.0 mg | — |
| Gadoleic Acid | 28.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 2,754.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.7 g | |
| Histidine | 243.0 mg | — |
| Isoleucine | 508.0 mg | — |
| Leucine | 820.0 mg | — |
| Lysine | 478.0 mg | — |
| Methionine | 129.0 mg | — |
| Phenylalanine | 486.0 mg | — |
| Threonine | 479.0 mg | — |
| Tryptophan | 155.0 mg | — |
| Valine | 547.0 mg | — |
| Alanine | 500.0 mg | — |
| Arginine | 784.0 mg | — |
| Aspartic Acid | 1,171.0 mg | — |
| Cystine | 0.0 mg | — |
| Glutamic Acid | 1,915.0 mg | — |
| Glycine | 447.0 mg | — |
| Proline | 619.0 mg | — |
| Serine | 601.0 mg | — |
| Tyrosine | 352.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 4.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 29.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 19.0 mcg | |
| Vitamin B12 | 0.1 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 72.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 57.0 mg | |
| Iron | 2.5 mg | |
| Magnesium | 48.0 mg | |
| Phosphorus | 159.0 mg | |
| Potassium | 210.0 mg | |
| Sodium | 3,728.0 mg | |
| Zinc | 2.6 mg | |
| Copper | 0.4 mg | |
| Manganese | 0.9 mg | |
| Selenium | 7.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 12.8 g | — |
About Miso
Miso is a thick, savory fermented paste that has been a cornerstone of Japanese cooking for centuries, made by inoculating soybeans, and often rice or barley, with koji culture and aging them with salt for months or even years. The result is a deeply umami-rich seasoning whose color and flavor deepen with age, from sweet and mellow pale white miso to bold, salty, robust red miso. Because it is fermented, miso supplies protein, beneficial probiotics, and minerals along with its concentrated savory taste.
It is best known dissolved into dashi stock for the classic miso soup, but it also enriches marinades and glazes for fish and vegetables, salad dressings, ramen broths, dips, and braises, adding savory depth to both traditional and modern dishes. Because heat can destroy its live cultures, miso is best stirred in near the end of cooking. Choose a variety suited to your dish, lighter for delicate flavors and darker for heartier ones, and store miso tightly sealed in the refrigerator, where it keeps for many months.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Miso?
There are 198 calories in 100 g of Miso, or about 34 calories in 1 tbsp (17 g).
How much protein is in Miso?
Miso contains 11.7 g of protein per 100 g.
How many carbs are in Miso?
Miso has 26.5 g of carbohydrates per 100 g.
How much fat is in Miso?
Miso provides 6.0 g of total fat per 100 g.
What is Miso a good source of?
Miso is an excellent source of Copper (47% DV), Manganese (37% DV), Vitamin K (24% DV), Protein (23% DV) and Zinc (23% DV) and a good source of Dietary Fiber, Riboflavin (B2), Iron, Choline, Phosphorus and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related soy
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
Soybeans, mature seeds, sprouted, cooked, steamed
Soy sauce made from soy and wheat (shoyu)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, dried-frozen (koyadofu)
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Soy meal, defatted, raw, crude protein basis (N x 6.25)
Compare Miso with…
- Miso vs Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
- Miso vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
- Miso vs Soybeans, mature seeds, sprouted, cooked, steamed
- Miso vs Soy sauce made from soy and wheat (shoyu)
- Miso vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
- Miso vs Tofu, dried-frozen (koyadofu)