Gut Health

Miso

A fermented soybean paste foundational to Japanese cooking, delivering live cultures along with a complete plant protein.

Gut Health

Heart Health

Immunity

Serving

1 tbsp (17g)

Calories Per Serving

Key nutrients

Probiotics, plant protein, vitamin K2, manganese

Nutrient density

Not officially rated

Why it’s worth eating

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.

What you may notice

Digestive comfort
Energy levels

Markers worth tracking

Stool microbiome diversity (if tested)
Blood pressure

How to eat it

Stir miso into liquid that's warm, not boiling, and add it at the end of cooking, high heat kills the beneficial live cultures.

Pairs well with

Seaweed, a traditional pairing (as in miso soup) that adds iodine and complementary minerals
Fiber-rich vegetables, prebiotic fiber feeds the probiotic bacteria

Storage

Refrigerate after opening; miso keeps for many months due to its salt content and fermentation.

The numbers, per 1 tbsp (17g)

Vitamin K

Vitamin A

Vitamin C

Calcium

Iron

Magnesium

Potassium

Vitamin B12

Vitamin D

Fiber

0.9g

Miso (FDC 172442)

Evidence

GENUINE TENSION: miso is high in sodium, yet Japanese cohorts show no association with higher blood pressure. Human evidence is observational and some intervention work is industry-affiliated.

Study dose vs. serving

Miso-soup frequency was NOT associated with blood pressure, and higher intake correlated with lower heart rate. Mechanistic support is largely Dahl salt-sensitive rat studies.

Ito K, Miyata K, Mohri M, et al. Intern Med. 2017;56(1):23-29. PMID 28049996. Cross-sectional, 527 adults aged 50-81.

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

Details

Type

Season

Pantry, year-round

Forms

Paste (white, red, barley), powder

Price

Budget

Bioactive