Super source
Energy
265 kcal · 13% DV target
A deeply savory fermented paste that anchors Japanese cuisine, miso provides a complex umami profile and a concentrated source of plant-based protein and beneficial microbes.
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 .9
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) .10
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) .2
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 .7
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
265 kcal · 13% DV target
8.91 g · 18% DV target
17.2 g · 22% DV target
18.1 g · 7% DV target
4.00 g · 14% DV target
6.73 g · 13% DV target
Seasonality has not been estimated for this ingredient yet.
Keep tightly sealed to prevent drying out
Soy-based fermented products generally have a lower carbon footprint than animal proteins.
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.