Miso

Miso is a nutrient-dense fermented paste, often used as a seasoning. For every 100g, it provides 198 Calories in Miso. The macronutrient breakdown includes 11.7g of protein, 26.5g of carbohydrates, and 6g of fats. It also offers a significant 5.4g of fiber and a high sodium content of 3728mg. Wondering how many calories in Miso? A 100g serving contains 198 kcal.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond its macronutrient profile, miso is a treasure trove of micronutrients, largely due to its fermentation process. It's a good source of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B9 (folate), which are crucial for energy metabolism and nervous system function. It also provides Vitamin K, important for blood clotting and bone health. Mineral-wise, miso contributes manganese, essential for bone development and metabolism, along with zinc, vital for immune function and wound healing, and copper, necessary for iron metabolism and red blood cell formation. Its fiber content, at 5.4g per 100g, aids in digestive health and promotes satiety. The fermentation process also endows miso with beneficial probiotics, which support a healthy gut microbiome. These live cultures can improve digestion, enhance nutrient absorption, and potentially boost immune function. However, it's important to note its high sodium content, which should be considered in the context of a balanced diet.

Diet impact

Miso can be a valuable addition to various dietary goals. For those aiming for muscle hypertrophy, its 11.7g of protein per 100g contributes to muscle repair and growth, while its B vitamins support energy production crucial for intense workouts. The fermentation process can also aid in nutrient absorption, ensuring the body efficiently utilizes other proteins and nutrients consumed. For weight management, the fiber content (5.4g per 100g) in miso promotes satiety, helping to reduce overall calorie intake. The protein also contributes to a feeling of fullness. When considering Calories in Miso, its relatively moderate caloric density (198 kcal per 100g) means it can be incorporated into meals without significantly overshooting daily calorie targets, especially when used as a flavor enhancer in low-calorie dishes like vegetable broths or dressings. It fits well into vegan diets as a plant-based protein source and can be used in moderation in low-carb or ketogenic diets, though its carbohydrate content (26.5g per 100g) requires careful portion control.

Preparation variations

Miso is primarily a paste used as a flavoring agent, and its nutritional profile doesn't significantly change based on traditional cooking methods like frying or grilling. Instead, its impact on a dish's caloric and nutritional value depends on how it's incorporated and what other ingredients it's combined with. When used in its raw form, such as in salad dressings or unheated marinades, miso retains all its beneficial probiotics. However, when added to hot soups or broths, especially if boiled for extended periods, some of these heat-sensitive probiotics may be diminished. The overall caloric impact in these scenarios largely comes from the other ingredients in the dish – for example, a miso soup with tofu and vegetables will have a different caloric density than one with added noodles or fatty meats. Adding miso to recipes often means introducing other ingredients like oils, sugars, or other high-calorie components, which will increase the total caloric and fat content of the final dish. For instance, a miso glaze for salmon might include sugar and oil, significantly raising the calorie count per serving compared to just the miso itself. Therefore, while miso itself remains nutritionally consistent, its preparation context dictates the overall dietary contribution.

Frequently asked questions

Does Miso make you fat?

It depends on the portion size and overall diet. A typical serving of miso, such as one tablespoon (approx. 17g), contains about 34 calories. Consumed in moderation and within a balanced diet that accounts for total calorie intake, miso does not contribute to weight gain. However, excessive consumption, especially if combined with high-calorie ingredients, could contribute to an energy surplus.

Can you eat Miso at night?

Yes, you can eat miso at night. Miso is generally easy to digest, and its warm, savory flavor can be quite comforting. While it contains a moderate amount of carbohydrates, it's not known to disrupt sleep. However, due to its high sodium content (3728mg per 100g), it's advisable to consume it in moderate portions, especially if you are sensitive to sodium or prone to fluid retention.

Is Miso healthy?

Yes, miso is generally considered very healthy. It's a fermented food rich in probiotics, which support gut health and digestion. It provides a good amount of protein (11.7g per 100g) and fiber (5.4g per 100g), along with essential minerals like manganese, zinc, and copper, and various B vitamins. The primary caveat is its high sodium content, which should be monitored, especially for individuals with hypertension or those on sodium-restricted diets.