How healthy is miso soup?
Is miso soup healthy? Yes, for most people. Miso soup scores 47/100 on the HowHealthyIs Score: 100 g provides 40 kcal, 4.1 g protein and 1.1 mg iron. Miso soup is a light broth of dashi and fermented soybean paste with tofu and seaweed: few calories and a little plant protein, but most of its character, and its salt, comes from the miso. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Miso soup ranks higher than 47% of them.
Counts in favor (% daily value per 100 kcal)
- Protein20%
- Iron15%
- Calcium13%
- Magnesium10%
- Potassium9%
- Fiber4%
- Vitamin E3%
- Vitamin C2%
- Vitamin A1%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium42%
Raw NRF9.3: 76 minus 46 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in miso soup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 40 kcal | 96 kcal | |
| Protein | 4.1 g | 9.8 g | 20% |
| Carbohydrates | 2.2 g | 5.4 g | 2% |
| Fiber | 0.5 g | 1.1 g | 4% |
| Sugars | 0.6 g | 1.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.8 g | 4.4 g | 6% |
| Saturated fat | 0.3 g | 0.8 g | 4% |
| Omega-3 fats | 0.2 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 3.4 µg | 8.1 µg | 1% |
| Vitamin C | 0.6 mg | 1.3 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.2 mg | 0.4 mg | 3% |
| Vitamin K | 6.7 µg | 16 µg | 13% |
| Vitamin B12 | 0.6 µg | 1.4 µg | 59% |
| Folate | 11 µg | 26 µg | 6% |
| Minerals | |||
| Calcium | 66 mg | 159 mg | 12% |
| Iron | 1.1 mg | 2.6 mg | 15% |
| Potassium | 160 mg | 385 mg | 8% |
| Magnesium | 16 mg | 39 mg | 9% |
| Zinc | 0.3 mg | 0.8 mg | 8% |
| Sodium | 387 mg | 928 mg | 40% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard miso soup?
We estimate miso soup from this standard recipe (serves 4, about 950 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Dashi is modeled as home-prepared fish stock, since SR Legacy has no dashi item.
| Ingredient | Amount |
|---|---|
| Dashi (modeled as fish stock) | 800 g |
| Miso paste | 60 g |
| Tofu, cubed | 150 g |
| Wakame seaweed, rehydrated | 20 g |
| Scallions | 20 g |
Why is miso soup good for you?
- 1.4 µg vitamin B12 in 1 bowl, 59% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 9.8 g protein in 1 bowl, 20% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.6 mg iron in 1 bowl, 15% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- A warm, low-calorie starter
- Adding extra tofu and greens to make it more filling
What should you watch out for?
- Miso is salty, so a bowl adds a noticeable amount of sodium.
- Instant packets are often saltier than homemade.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.