Legumes • Deep Nutrition Analytics
Miso
As a recognized legumes, Miso delivers 198 calories per 100g, with energy primarily anchored by balanced macronutrients (198 kcal) to support daily activity. Remarkably, just 100g supplies an outstanding 162% DV of Sodium (3730 mg), ranking it among the most concentrated natural sources. A higher calorie density (2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 12.8 g
- Carbohydrates
- 25.4 g
- Fat
- 6 g
- Fiber
- 5.4 g
Carbohydrate Quality & Sustained Energy
Miso delivers 25.4g of carbohydrates balanced with 5.4g of fiber, yielding 20g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 6.2 g |
| Energy | 828 kJ |
| Protein | 12.8 g |
| Carbohydrate, by difference | 25.4 g |
| Energy | 198 kcal |
| Fiber, total dietary | 5.4 g |
| Total lipid (fat) | 6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 3730 mg |
| Copper | 0.4 mg |
| Manganese | 0.9 mg |
| Vitamin K | 29.3 µg |
| Zinc | 2.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin A, IU | 87 IU |
| Vitamin A, RAE | 4 µg |
| Vitamin K (phylloquinone) | 29.3 µg |
| Vitamin B-12 | 0.1 µg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 48 mg |
| Phosphorus, P | 159 mg |
| Sodium, Na | 3730 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.9 mg |
| Calcium, Ca | 57 mg |
| Potassium, K | 210 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 52 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.4 g |
| Alanine | 0.5 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.4 g |
| Proline | 0.6 g |
| Histidine | 0.2 g |
| Aspartic acid | 1.2 g |
| Serine | 0.6 g |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.5 g |
| Valine | 0.5 g |
| Arginine | 0.8 g |
| Folate, DFE | 19 µg |
| Choline, total | 72.2 mg |
| Folate, food | 19 µg |
| Fatty acids, total saturated | 1 g |
| SFA 14:0 | 0 g |
| SFA 17:0 | 0 g |
| SFA 22:0 | 0.1 g |
| MUFA 17:1 | 0 g |
| MUFA 15:1 | 0 g |
| Fatty acids, total monounsaturated | 1.1 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| MUFA 20:1 | 0 g |
| MUFA 18:1 | 1 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.4 g |
| SFA 16:0 | 0.8 g |
| SFA 18:0 | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 19 µg |
| Ash | 12.8 g |
| Fructose | 6 g |
| Niacin | 0.9 mg |
| Pantothenic acid | 0.3 mg |
| Maltose | 0.2 g |
| Water | 43 g |
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.6 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup275 g
- tbsp17 g
Compare Miso with Category Peers
Vegetarian meatloaf or patties vs Miso
Compared to Vegetarian meatloaf or patties, Miso has 17% more fiber and 0% higher calories per 100g.
Meatballs, meatless vs Miso
Compared to Meatballs, meatless, Miso has 17% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Miso?
A standard 100-gram serving of Miso contains 198 calories (828 kJ), alongside 12.8g of protein, 25.4g of carbohydrates, and 6g of fat.
In common serving sizes:- 275g (cup): ~545 kcal
- 17g (tbsp): ~34 kcal
Is Miso suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20g of net carbs per 100g (25.4g total carbs minus 5.4g fiber), consuming Miso will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Miso?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Miso are:
- Sodium: 3730 mg (162% of your daily value)
- Copper: 0.42 mg (47% of your daily value)
- Manganese: 0.859 mg (37% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172442).