Miso
FDC 172442tbsp (17 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 3 · -60 vs Legumes & beans medianMiso, a fermented soybean paste, scores 3 of 100 (Low band) and ranks 55th of 60 in Legumes & beans, below the category median of 63, but its nutrient profile is more substantial than the low score suggests: protein reaches 26 percent of the Daily Value (excellent), with dietary fiber at 19 percent, iron at 14 percent, and magnesium at 11 percent, all landing in the good range.
A tablespoon (17 grams) whisked into hot water and dashi is the classic base for miso soup, and it also seasons marinades and glazes. The clear caveat is sodium: miso is high in sodium at 3730 milligrams per 100 grams, so a little goes a long way and it works best as a seasoning rather than a serving-sized ingredient. Soy vermicelli scores higher in the same Legumes & beans category for a lower-sodium alternative.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | 10% |
| Total fat | 6 g | 8% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3730 mg | 162% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 5.4 g | 19% |
| Sugars | 6.2 g | |
| Protein | 13 g | 26% |
| Potassium | 210 mg | 4% |
| Calcium | 57 mg | 4% |
| Iron | 2.5 mg | 14% |
| Magnesium | 48 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | 2% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 634 mg | 28% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 0.92 g | 3% |
| Sugars | 1.1 g | |
| Protein | 2.2 g | 4% |
| Potassium | 36 mg | 1% |
| Calcium | 9.7 mg | 1% |
| Iron | 0.42 mg | 2% |
| Magnesium | 8.2 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.68 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172442Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Vermicelli, made from soyDensity 29 vs 3Bacon, meatlessDensity 35 vs 3Yokan, prepared from adzuki beans and sugarDensity 37 vs 3