Miso Paste
Fermented soybean paste that delivers deep savoury flavour from a single spoonful.
Nutrition per 100 g
Standardised to 100 g of miso paste for fair comparison. Typical serving: 1 tbsp (17 g) — 34 kcal per 17 g serving.
| Nutrient | Per 100 g | Per serving (17 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 200 kcal | 34 kcal | 100 kcal |
| Protein | 11.8 g | 2 g | 5.9 g |
| Carbohydrate | 25.3 g | 4.3 g | 12.6 g |
| Fat | 5.9 g | 1 g | 2.9 g |
| Fibre | 5.3 g | 0.9 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of miso paste, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (17 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 4 µg | 0.68 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.002 mg | <1% |
| Vitamin K | 29.3 µg | 5 µg | 24% |
| Thiamin | 0.098 mg | 0.017 mg | 8% |
| Riboflavin | 0.23 mg | 0.039 mg | 18% |
| Niacin | 0.91 mg | 0.15 mg | 6% |
| Vitamin B6 | 0.2 mg | 0.034 mg | 12% |
| Folate | 19 µg | 3.2 µg | 5% |
| Vitamin B12 | 0.08 µg | 0.014 µg | 3% |
| Pantothenic acid | 0.34 mg | 0.058 mg | 7% |
| Choline | 72.2 mg | 12.3 mg | 13% |
| Minerals | |||
| Calcium | 57 mg | 9.7 mg | 4% |
| Iron | 2.5 mg | 0.43 mg | 14% |
| Magnesium | 48 mg | 8.2 mg | 11% |
| Phosphorus | 159 mg | 27 mg | 13% |
| Potassium | 210 mg | 35.7 mg | 4% |
| Sodium | 3728 mg | 634 mg | 162% |
| Zinc | 2.6 mg | 0.44 mg | 24% |
| Selenium | 7 µg | 1.2 µg | 13% |
| Copper | 0.42 mg | 0.071 mg | 47% |
| Manganese | 0.86 mg | 0.15 mg | 37% |
Source: USDA FoodData Central — Miso
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat miso paste?
- Adds enormous flavour to soups, dressings and marinades for very few calories.
- Fermented, and contains live cultures if unpasteurised and added off the heat.
- Keeps for months in the fridge.
How to include it
- Whisk into warm (not boiling) stock with tofu and spring onion.
- Mix with tahini and lemon for a dressing.
- Rub onto aubergine or salmon before roasting.
Things to consider
- Very high in salt — count it as your seasoning for the dish.
- Boiling kills the live cultures; stir in at the end.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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