Miso Soup Nutrition Facts: Complete Health Guide

A standard 8-ounce (240ml) serving of traditional miso soup contains approximately 35-50 calories, 2-3g protein, 5-7g carbohydrates, and 600-900mg sodium. It provides probiotics, vitamin K, manganese, and isoflavones from fermented soybeans. Sodium content varies significantly based on preparation method and miso paste concentration.

Miso soup represents one of Japan's most beloved culinary traditions, appearing in nearly every Japanese meal. Beyond its comforting flavor, this fermented soybean soup offers notable nutritional properties that interest health-conscious eaters worldwide. Understanding miso soup nutritional information helps consumers make informed dietary choices while enjoying this ancient food.

Nutritional Profile of Miso Soup

While miso soup nutritional facts per serving vary based on preparation methods and ingredients, a standard restaurant-style serving provides essential nutrients without excessive calories. The fermentation process creates beneficial compounds not found in unfermented soy products.

Nutrient	Amount per 8oz Serving	% Daily Value*
Calories	35-50	2%
Protein	2-3g	4-6%
Carbohydrates	5-7g	2%
Dietary Fiber	1-2g	4-7%
Sodium	600-900mg	26-39%
Vitamin K	15-25mcg	13-21%
Manganese	0.2-0.3mg	9-13%

*Percent Daily Values based on a 2,000 calorie diet. Values may vary based on specific recipe and miso paste type.

Health Benefits of Miso Soup

Miso soup nutritional information reveals several health-promoting components. The fermentation process creates probiotics that support gut health, potentially improving digestion and immune function. Research published in the Journal of Applied Microbiology confirms that miso contains live lactic acid bacteria strains that survive stomach acid.

Vitamin K content in miso soup contributes to bone health and proper blood clotting. Manganese supports metabolic functions and antioxidant activity. The isoflavones in miso, particularly genistein and daidzein, demonstrate antioxidant properties according to studies in the American Journal of Clinical Nutrition.

Sodium Content Considerations

When examining miso soup nutritional facts per serving, sodium represents the most significant concern for many consumers. Traditional miso soup contains 600-900mg sodium per serving, which constitutes 26-39% of the recommended daily limit. However, homemade versions allow for sodium reduction by:

• Using reduced-sodium miso paste
• Diluting with additional water or dashi broth
• Adding more vegetables to increase volume without adding sodium
• Choosing white miso (shiro miso) which typically contains less salt than red varieties

Miso Soup in Different Dietary Patterns

For those wondering is miso soup healthy for weight loss, the answer depends on preparation. With only 35-50 calories per serving, miso soup makes an excellent low-calorie starter that may reduce overall meal consumption. The protein and fiber content promotes satiety.

Vegans and vegetarians benefit from miso soup protein content as a plant-based protein source. Those following a heart-healthy diet should monitor sodium intake but can enjoy miso's potential cardiovascular benefits from its isoflavones.

Maximizing Nutritional Value at Home

Understanding miso soup nutritional information helps home cooks optimize its health benefits. To create the most nutritious miso soup:

1. Add seaweed like wakame for additional minerals and iodine
2. Incorporate tofu for increased protein (adding approximately 5-7g per serving)
3. Include mushrooms for immune-supporting compounds
4. Add green onions for vitamin K and antioxidants
5. Mix miso paste into cooled broth (below 158°F/70°C) to preserve probiotics

These additions transform basic miso soup into a nutritionally complete meal starter while maintaining its characteristic umami flavor.

Scientific Perspective on Miso Soup Benefits

Multiple studies support miso soup health benefits backed by science. Research from Tohoku University tracking over 40,000 Japanese adults found that those consuming three or more bowls of miso soup daily had a 22% lower risk of stroke compared to those eating less than one bowl daily.

Another study in the Nutrition Journal demonstrated that regular miso consumption correlates with improved gut microbiome diversity. The fermentation process creates bioactive peptides that may offer anti-inflammatory effects according to research in the Journal of Agricultural and Food Chemistry.

Practical Considerations for Consumers

When evaluating miso soup nutritional information, consider these practical points:

• Restaurant servings often contain higher sodium levels than homemade versions
• Instant miso soup packets typically have added preservatives and higher sodium
• Different miso varieties (white, red, barley) have varying nutritional profiles
• Adding ingredients like tofu or seaweed significantly changes the nutritional composition

For those monitoring sodium intake, preparing miso soup at home provides complete control over salt content while maintaining the distinctive flavor profile that makes this soup so beloved.

How many calories are in a typical serving of miso soup?

A standard 8-ounce (240ml) serving of traditional miso soup contains approximately 35-50 calories. The exact count depends on ingredients added, with versions containing tofu providing 5-7 additional calories per ounce of tofu.

Is miso soup high in sodium and should I be concerned?

Traditional miso soup contains 600-900mg sodium per 8-ounce serving, which is 26-39% of the recommended daily limit. While this may concern those with hypertension, homemade versions allow sodium reduction through dilution, using reduced-sodium miso, or choosing white miso varieties.

Does miso soup contain probiotics and are they beneficial?

Yes, properly prepared miso soup contains live probiotic cultures from the fermentation process. Research confirms these probiotics survive stomach acid and reach the intestines, where they may improve digestion, boost immunity, and support gut health. To preserve probiotics, add miso paste to cooled broth below 158°F (70°C).

Can miso soup help with weight loss?

Miso soup can support weight loss efforts as a low-calorie (35-50 calories per serving), high-satiety food. The protein and fiber content promotes fullness, potentially reducing overall calorie intake during meals. Studies show that soup starters can decrease total meal consumption by 20%.

What are the key nutritional differences between miso soup varieties?

White miso (shiro miso) typically has lower sodium (600-700mg per serving) and higher carbohydrate content. Red miso (aka miso) contains more protein (3-4g) but also more sodium (800-900mg). Barley miso offers additional fiber. All varieties provide probiotics, vitamin K, and manganese, but in varying concentrations.