Nutrition for Miso

Calories, Protein, Vitamins and More

image of miso source

Miso Nutrition Summary

One tablespoon of miso (17 grams or 0.6 oz) contains 34 calories and 2.2 grams of protein. Miso consist of 43% water, 25% carbohydrates, 13% protein, and 6% fat.

Miso is an excellent source of a few nutrients, including potassium. It also contains significant amounts of dietary fiber, phosphorus, choline and manganese.

In one tablespoon of miso:

  • Calories: 34
  • Protein: 2.2 g
  • Sugar: 1.1 g
  • Dietary fiber: 0.9 g
  • Fat: 1 g, (Saturated: 0.2 g)
  • Sodium: 633.8 mg
There is no significant amounts of cholesterol in miso.

See the Miso Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Miso.

Calories in Miso

Miso has 34 calories per tablespoon or 200 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

49% of calories in miso are from carbohydrates, 26% of calories are from fat and 25% of calories are from protein.

Calories from Carbs

A good portion, or 49% of the calories in miso are from carbohydrates. The carbs in miso are mostly in the form of dietary fiber and sugar (45% and 55%). An excellent high-fiber food, a single tablespoon of miso contains 4% of recommended daily values or 0.9 grams of dietary fiber.

  • Dietary fiber: 0.9 g
  • Sugar: 1.1 g
There is no significant amounts of starch in miso.

Calories from Fat

A substantial amount, or 26% of the calories in Miso are from fat. Miso has a moderate amount of total fat, with 1 grams per tablespoon. Most of the fat in miso are healthier unsaturated fats.

Miso is cholesterol free and trans-fat free.

  • Total fat: 1 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholesterol or trans fat in miso.

Omega-6 in Miso

A good source of omega-6 fatty acids, every tablespoon of miso contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in miso comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.42 g

Calories Similar to Miso

Some other legume or legume products with similar calories to miso by weight:

Protein in Miso

An excellent source of protein, a single tablespoon of Miso contains 4% of recommended daily values or 2.2 grams of protein. In addition, miso contains significant amounts of all 9 essential amino acids.

  • Protein: 2.17 g
  • Tryptophan: 0.03 g
  • Threonine: 0.08 g
  • Isoleucine: 0.09 g
  • Leucine: 0.14 g
  • Lysine: 0.08 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.08 g
  • Valine: 0.09 g
  • Histidine: 0.04 g

Protein Similar to Miso

Some other legume or legume products with similar amounts of protein to miso by weight:

Vitamins and Minerals in Miso

An good source of nutrients, miso contains abundant amounts of potassium. In fact, a single tablespoon of miso contains 2% of recommended daily values or 35.7 milligrams of potassium.

Vitamins in miso (1 tbsp):
  • Vitamin a: 0.7 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 3.2 ug
  • Vitamin b12: < 0.1 ug
  • Vitamin k: 5 ug
Minerals in miso (1 tbsp):
  • Calcium: 9.7 mg
  • Potassium: 35.7 mg
  • Iron: 0.4 mg
  • Magnesium: 8.2 mg
  • Zinc: 0.4 mg
  • Selenium: 1.2 ug
  • Phosphorus: 27 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 12.3 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin e in miso.

Similar to Miso for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to miso:

Flavonoids and Carotenoids in Miso [3]

Miso contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one tablespoon of miso:

  • beta-carotene: 9 ug

Miso Nutrition Chart


( - g )

G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
MG %
Vitamin A
UG %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin K
UG %
Vitamin E
MG %
G %
G %
G %
G %
G %
G %
G %
G %
G %
MG %
MG %
MG %
MG %
MG %
UG %
Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Miso in Cooking

Miso is in the top 25% most popular ingredients for recipes. Most recipes call for one or two tablespoons of miso.

Friends and Relatives of Miso

Foods commonly cooked with miso:

get Nutrition for food

Food item missing