At a glance
- 2.2 g protein and 34 calories per 1 tbsp (17 g).
- 6.5 g protein per 100 calories: #232 of 536 foods in our USDA list, #24 of 39 in legumes & soy.
- 0.9 g fiber and 634 mg sodium per serving.
What is miso like to eat?
Miso is a fermented paste made from soybeans, salt and often rice or barley. It adds deep, savory flavor to soups, dressings, marinades and glazes, and a little goes a long way.
How can you eat more miso?
Try this
Whisk into hot water for miso soup with tofuMix into a salad dressingGlaze salmon or eggplant before roastingStir into a stir-fry sauceIs miso good on a GLP-1?
Warm miso soup is light and easy to sip, which can help on days when solid food is hard to face. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does miso compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Miso | 1 tbsp | 2.2 g | 34 | 6.5 g |
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
| Edamame | 1/2 cup | 8.9 g | 91 | 9.8 g |
| Natto | 1/2 cup | 17.1 g | 186 | 9.2 g |
Close to miso per calorie: milk (6.8 g), green peas (6.7 g), zucchini (6.3 g), black-eyed peas (6.1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Miso is very salty, so use small amounts; white miso is milder and red miso is stronger.
What's the full nutrition for miso?
| Nutrient | Per 1 tbsp (17 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 34 | 198 | |
| Protein | 2.2 g | 12.8 g | 4% |
| Fat | 1 g | 6 g | |
| Saturated fat | 0.2 g | 1 g | 1% |
| Carbohydrate | 4.3 g | 25.4 g | |
| Fiber | 0.9 g | 5.4 g | 3% |
| Sugar | 1.1 g | 6.2 g | |
| Sodium | 634 mg | 3728 mg | 28% |
| Calcium | 10 mg | 57 mg | 1% |
| Iron | 0.4 mg | 2.49 mg | 2% |
| Vitamin B12 | 0 mcg | 0.08 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Miso". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
