Miso

Miso is a thick, salty paste made by fermenting soybeans, and often rice or barley, with koji mold over months, resulting in a deeply savory, umami-rich ingredient central to Japanese cooking. It dissolves into hot water and dashi to make miso soup, but it is also whisked into salad dressings and glazes for fish and vegetables, stirred into marinades for meat or tofu, and blended into butter or mayonnaise for a savory depth that plain salt cannot replicate. Color and intensity range from mild, sweet white miso to strong, dark red or brown varieties fermented longer.

Miso keeps for many months in the refrigerator, tightly sealed in its tub, since its salt content and fermentation naturally resist spoilage. It stands out among condiments for its protein content, with 12.8 grams of protein and 5.4 grams of fiber per 100 grams, providing 26 percent and 19 percent of their respective Daily Values, along with 14 percent for iron and 11 percent for magnesium, making it a genuine source of these nutrients even though it is used in small amounts, around a tablespoon (17 grams) at a time. Its sodium is high at 3730 milligrams per 100 grams, so those amounts are usually enough to season a dish without needing much added salt.