Miso
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.2 MG | 18% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 72.2 MG | 13% | |
| Vitamin B-12 | 0.1 UG | 3% | |
| Vitamin A, RAE | 4 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 29.3 UG | 24% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 57 MG | 4% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 48 MG | 11% | |
| Phosphorus, P | 159 MG | 13% | |
| Potassium, K | 210 MG | 4% | |
| Sodium, Na | 3,728 MG | 162% | |
| Zinc, Zn | 2.6 MG | 23% | |
| Copper, Cu | 0.4 MG | 47% | |
| Manganese, Mn | 0.9 MG | 37% | |
| Selenium, Se | 7 UG | 13% |
Nutrition Highlights
- Good source of protein with 12.8g per 100g.
- High in dietary fiber (5.4g per 100g), supporting digestive health.
- Rich source of Sodium, Na (162% of Daily Value per 100g).
- Good source of Zinc, Zn (23% DV).
- Good source of Copper, Cu (47% DV).
- Good source of Manganese, Mn (37% DV).
About Miso
Miso is a traditional Japanese fermented soybean paste with a rich, savory umami flavor. It's made by fermenting soybeans with salt and koji (a type of fungus) along with sometimes rice, barley, or other grains. This process not only develops miso's distinctive taste but also creates a nutrient-dense food packed with protein, vitamins, and beneficial compounds. A 100g serving provides 198 calories, with 12.8g of protein, 25.4g of carbohydrates, 6g of fat, and 5.4g of fiber.
The fermentation process gives miso several potential health benefits. It's a good source of probiotics, which may support digestive health and immune function. Miso also contains antioxidants, B vitamins, and minerals like manganese, copper, and zinc. However, it's quite high in sodium, so those watching their salt intake should use it sparingly. The fermentation may also reduce compounds that can interfere with mineral absorption, making some nutrients more bioavailable.
In cooking, miso is incredibly versatile. It's perhaps best known as the key ingredient in miso soup, but it can also be used to add depth to marinades, salad dressings, and sauces. Some cooks use it to enhance the flavor of vegetarian dishes or as a glaze for fish and meat. Its strong flavor means a little goes a long way – typically just a tablespoon or two is enough to add complexity to a dish. When cooking with miso, it's best to add it towards the end of the cooking process to preserve its probiotic benefits, and to dissolve it in a small amount of the cooking liquid before adding it to the main dish to prevent clumping.
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