Good source
Protein
11.6 g · 23% DV target
A deeply savory fermented paste that serves as a cornerstone of Japanese cuisine, miso provides a complex umami profile and a concentrated source of plant-based protein and bioactive soy compounds.
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 .45
Regular consumption of miso is a core component of the traditional Japanese dietary pattern, which is consistently linked to improved cardiometabolic health and longevity .19
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 .12
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 .13
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
11.6 g · 23% DV target
18.1 g · 7% DV target
5.40 g · 19% DV target
3.70 g · 7% DV target
0.31 g · Top 10% of vegetables
2.29 g · Top 8% of vegetables
Seasonality has not been estimated for this ingredient yet.
Keep tightly sealed to prevent oxidation and drying out.
As a plant-based protein source, soy-based miso has a significantly lower carbon footprint than animal-derived umami sources.
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.