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Miso

Miso

Everyday

Miso is a traditional Japanese fermented soybean paste that develops complex umami flavor through months of aging with koji culture. This versatile seasoning ranges from mild white (shiro) to robust red (aka) varieties, depending on fermentation duration and added grains like rice or barley. Rich in probiotics and plant-based protein, it enhances gut health and adds savory depth to soups, marinades, and glazes, though its high sodium content warrants portion awareness. Optimal flavor and enzyme retention occur when dissolved in hot liquid without boiling.

Macro Impact

A 1 tbsp serving contains 36 calories, 2g protein, 5g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 36 calories?
Walking3.5 mph, moderate pace
8 min
YogaModerate effort, gentle pace
6 min
SwimmingModerate effort, freestyle
5 min
Biking12-14 mph, moderate effort
4 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1 tbsp (18 g)
Amount per serving
Calories36
% Daily Value*
Total Fat1g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium671mg
29%
Total Carbohydrate5g
2%
Dietary Fiber1.0g
3%
Total Sugars1g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium10mg
1%
Iron0.4mg
2%
Potassium38mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
1 / 28 g
3%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
1%
Folate
3 / 400 mcg
1%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
8%
Iron
0 / 13 mg
3%
Magnesium
9 / 370 mg
2%
Manganese
0 / 2 mg
8%
Phosphorous
29 / 700 mg
4%
Potassium
38 / 3k mg
1%
Selenium
1 / 55 mcg
2%
Sodium
671 / 2.3k mg
29%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
6 / 150 mcg
4%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
8 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Miso. USDA Standard Reference, Legacy. Food ID 172442.
  2. 2.Soybean, fermented products, miso. Canadian Nutrient File. Food ID 3319.
  3. 3.Miso, soy paste. Frida. Public Food Key 679.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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