Miso
A fermented soybean paste foundational to Japanese cooking, delivering live cultures along with a complete plant protein.
Gut Health
Heart Health
Immunity
Miso is a fermented soybean paste high in probiotics, vitamin K, and protein. It aids digestion and immune health. Use in soups, sauces, or as a marinade for flavor and nutrition.
Miso
Per
1 tbsp (17g)
Calories
34
Vitamin K
4%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
1%
Vitamin D
0%
Iron
2%
Magnesium
2%
Potassium
1%
Calcium
1%
Fiber
0.9g
Nutrition Highlights
Probiotics, plant protein, vitamin K2, manganese
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Stir miso into liquid that's warm, not boiling, and add it at the end of cooking, high heat kills the beneficial live cultures.
Absorption Boost
Seaweed, a traditional pairing (as in miso soup) that adds iodine and complementary minerals
Fiber-rich vegetables, prebiotic fiber feeds the probiotic bacteria
Use Caution If
You have a soy allergy, avoid entirely
You're on a low-sodium diet, miso is a fermented salt paste and is high in sodium per serving
Storage
Refrigerate after opening; miso keeps for many months due to its salt content and fermentation.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Energy levels
Objective
(Quarterly)
Stool microbiome diversity (if tested)
Blood pressure