Miso

Nutrition per ~90 g · ½ cup cooked

18.0 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.

Less a 2.0 anti-nutrient penalty (high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Miso originated in China over 2,500 years ago and became a staple in Japanese cuisine, traditionally made by fermenting soybeans with salt and koji (Aspergillus oryzae fungus) for months to years. This fermentation process creates a complex flavor while dramatically increasing bioavailability of nutrients and generating beneficial compounds absent in unfermented soy. The fermentation produces live lactobacillus and other lactic acid bacteria that colonize the gut, along with bioactive peptides, isoflavones, and vitamin K2. Miso contains exceptionally high sodium (3,728mg per 100g), making portion control critical for cardiovascular health. However, the fermentation itself may offset some sodium-related risks through increased potassium content and bioactive compounds that support endothelial function. The probiotic profile and metabolite diversity from fermentation distinguish miso from other legume products, making it particularly relevant for longevity through gut microbiome modulation and reduced inflammation. Traditional consumption patterns (small amounts in broths) provide benefits while managing sodium intake.

Health benefits 5

Pairs with

• Pair with vitamin C-rich foods (leafy greens, bell peppers) because ascorbic acid enhances iron absorption from miso's plant-based iron sources
• Combine with whole grains (brown rice, barley) because the grain's methionine complements soy's lysine, creating complete amino acid profiles with enhanced protein quality
• Mix with sea vegetables (nori, wakame) because the iodine in seaweed synergizes with miso's selenium and zinc for optimal thyroid and immune function
• Pair with fermented vegetables (kimchi, sauerkraut) because combining multiple probiotic sources creates a more diverse microbiome-supporting meal with complementary beneficial bacteria strains

In the kitchen

• Use miso as a condiment in broths (1-2 teaspoons per bowl) rather than in bulk quantities to obtain probiotic and bioactive benefits while managing sodium intake to <500mg per serving
• Add miso after cooking or at end of heating to preserve live probiotic cultures; heat above 115°F for extended periods kills beneficial bacteria
• Select unpasteurized, fermented miso varieties labeled with live cultures; darker, longer-aged varieties (3+ years) contain higher concentrations of bioactive peptides and B vitamins
• Store in cool, dark conditions in glass containers; fermentation continues slowly at room temperature, gradually increasing umami and bioactive compound concentration over months
• Combine miso with vegetable broths or non-dairy liquids rather than with animal broths to avoid interactions that may reduce probiotic viability

When to eat it midday

Consuming miso-based broths at midday provides sustained energy from its carbohydrate and protein content while allowing probiotic cultures to colonize the gut during active digestive processes; avoids interference with breakfast nutrient absorption and allows adequate separation from evening meals

Breaks a fast

Best avoided

• immediately before bedtime (high sodium may impact sleep quality)
• on empty stomach in large amounts (high sodium concentration without food matrix buffer)

Miso's sodium content and probiotic sensitivity to stomach acid make it suboptimal during fasting; consume as part of a mixed meal to optimize probiotic survival and manage osmotic effects