Miso Paste Health Benefits and Nutrition Facts

Nutritional summary

Miso is a fermented soybean paste that serves as a source of isoflavones (plant compounds that may mimic or block the effects of oestrogen) and provides approximately 10 grams of protein per 3-ounce serving .
As a core component of the traditional Japanese diet, miso is often consumed in soups alongside rice, vegetables, and fish, a dietary pattern well-established for its potential to improve cardiometabolic markers such as body weight and LDL cholesterol (the type often called "bad" cholesterol) .
While miso contains high levels of sodium, some observational research suggests its impact on health may differ from other salty foods; for example, one study of patients with type 2 diabetes found habitual consumption was associated with a lower prevalence of sarcopenia (age-related muscle loss) .
Early research into specific health risks is mixed; while some observational studies have linked high miso intake to an increased risk of gastric cancer, others have found it may be associated with improved survival rates for the same disease .

Interesting fact

The fermentation of miso can last anywhere from a few weeks to several years, with longer aging typically resulting in a darker color and more intense flavor profile.

Standout nutrients

EPIC

SOURCE

Sodium

SUPER

SOURCE

Iodine

ACE

SOURCE

Magnesium

ACE

SOURCE

Vitamin K

240

kcal per 100g

Protein8.91g

Fat17.2g

Carbs12.4g

Fiber4.00g

Sugar6.73g

Fat breakdown

Polyunsat9.41g

Monounsat4.33g

Saturated2.42g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Soy-based fermented products generally have a lower carbon footprint than animal proteins.

Confidencemedium

Storage

Refrigerate

6–12 months

Keep tightly sealed to prevent drying out

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Association of Estimated Salt and Miso Intake with the Prevalence of Obesity in People with Type 2 Diabetes: A Cross-Sectional Study - PMC

[2]pmc.ncbi.nlm.nih.gov

The health effects of soy: A reference guide for health professionals

[7]pmc.ncbi.nlm.nih.gov

Straight Talk About Soy - The Nutrition Source

[9]nutritionsource.hsph.harvard.edu

Dietary patterns and cardiometabolic health: Clinical evidence and ...

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

38.9

Version

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