Miso Nutrition Benefits and Facts

Nutritional summary

Miso is a fermented soybean product that serves as a source of isoflavones (plant compounds that can mimic or block estrogen) and protein, though it is generally consumed in smaller quantities than other soy foods like tofu or edamame .
Regular consumption of miso is a core component of the traditional Japanese dietary pattern, which is consistently linked to improved cardiometabolic health and longevity .
While miso is high in sodium, large-scale systematic reviews have found that its consumption is associated with a reduction in all-cause mortality in women, suggesting that the health benefits of the fermented soy may offset the typical risks associated with salt intake .
Early research indicates a complex relationship with digestive health; while some studies suggest a protective trend against certain gastrointestinal cancers, other evidence has raised questions about a potential link to increased gastric cancer risk, though findings remain inconsistent .

Interesting fact

Miso was originally considered a luxury item in Japan and was used as a form of currency or as a gift among the elite during the Heian period.

Standout nutrients

EPIC

SOURCE

Sodium

SUPER

SOURCE

Iodine

SUPER

SOURCE

Copper

ELITE

SOURCE

Magnesium

177

kcal per 100g

Protein11.6g

Fat5.30g

Carbs18.0g

Fiber5.40g

Sugar3.70g

Fat breakdown

Polyunsat2.74g

Monounsat1.11g

Saturated0.81g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

As a plant-based protein source, soy-based miso has a significantly lower carbon footprint than animal-derived umami sources.

Confidencehigh

Storage

Refrigerate

6–12 months

Keep tightly sealed to prevent oxidation and 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

1 contributing source food

Claim citations

A systematic review of prospective evidence linking non-alcoholic ...

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

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

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

Straight Talk About Soy - The Nutrition Source

[4]nutritionsource.hsph.harvard.edu

Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PMC

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

Japanese-Style Diet and Cardiovascular Disease Mortality - PMC

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

Coverage

Nutrients

FoodCompass

83.8

Version

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