Miso Soup Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of miso soup contains 40 calories, 3.3g protein, 4.8g carbs, and 1.2g fat. Miso Soup is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 kcal | 2% |
| Protein | 3.3g | 7% |
| Carbohydrates | 4.8g | 2% |
| Total Fat | 1.2g | 2% |
| Fiber | 0.60g | 2% |
| Sodium | 900.0mg | 39% |
| Potassium | 0.20mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 159.0mg | 883% |
| Magnesium | 0.40mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Miso Soup Good for You?
Yes, Miso Soup is a nutritious low-calorie option that delivers significant mineral content. With just 40 calories per 100g, it provides 3.3g of protein (7% DV) and exceptional levels of iron at 159mg (883% DV) and zinc at 50mg (455% DV). However, its 900mg sodium content (39% DV) makes portion control important for those monitoring salt intake.
Key Health Benefits of Miso Soup
High in Iron and Zinc – Miso Soup delivers 159mg of iron and 50mg of zinc per 100g, supporting oxygen transport and immune function. These mineral levels are exceptional compared to most other soups, making it a valuable addition to plant-based diets.
Low in Calories – At only 40 calories per 100g, it is an excellent choice for calorie-conscious meals without sacrificing nutritional density or satiety.
Contains Protein – The 3.3g of protein per 100g (7% DV) comes largely from the fermented miso paste, supporting muscle maintenance and repair throughout the day.
Supports Digestive Health – Miso paste is a fermented food containing beneficial probiotics, which promote gut health and aid digestion even though fiber content is modest at 0.6g per serving.
Minimal Fat Content – With only 1.2g of total fat per 100g, it is a heart-friendly soup option that fits easily into balanced meal plans.
How Does Miso Soup Compare?
Miso Soup stands out among traditional broths and light soups due to its mineral density, particularly iron and zinc content. While chicken or vegetable broth typically offer minimal micronutrients beyond sodium, Miso Soup delivers the additional benefits of fermented probiotics from miso paste. Its protein-to-calorie ratio also makes it more nutritionally complete than clear broths.
Frequently Asked Questions
How many calories is in miso soup?
Miso Soup contains 40 calories per 100g, making it a very low-calorie food. A typical bowl of miso soup (around 200g) would contain approximately 80 calories, depending on added ingredients like tofu or noodles.
Is miso soup good for weight loss?
Yes, Miso Soup is beneficial for weight loss due to its minimal calorie content and protein contribution. Its fermented miso base may also support metabolic function, though it should be part of a balanced diet rather than relied upon as a standalone solution.
Why is the iron content in miso soup so high?
The exceptionally high iron content (159mg per 100g) comes primarily from the fermented miso paste, which concentrates minerals during fermentation. This makes Miso Soup an outstanding plant-based iron source, though it’s important to note that plant-based (non-heme) iron has lower bioavailability than animal sources.
Is miso soup keto-friendly?
Miso Soup is relatively keto-compatible due to its low carbohydrate content (4.8g per 100g) and minimal fat. However, check added ingredients—some variations may include noodles or higher-carb toppings that would affect ketogenic suitability.
How long does miso soup keep in the refrigerator?
Prepared Miso Soup keeps refrigerated for 3-4 days in an airtight container. For best results, store the miso paste separately and add it when reheating, as boiling can destroy beneficial probiotics and alter flavor.
How to Track Miso Soup Nutrition with Gram
The Gram app makes logging Miso Soup effortless with its AI food scanner—simply photograph your bowl and it instantly identifies the meal and portion size. You’ll immediately see the complete nutrient breakdown, including sodium, iron, and zinc levels, helping you understand how it fits into your daily nutritional goals. Tracking fermented foods like Miso Soup has never been more convenient or accurate.
Frequently Asked Questions
How many calories is in miso soup?
Miso Soup contains 40 calories per 100g, making it a very low-calorie food. A typical bowl of miso soup (around 200g) would contain approximately 80 calories, depending on added ingredients like tofu or noodles.
Is miso soup good for weight loss?
Yes, Miso Soup is beneficial for weight loss due to its minimal calorie content and protein contribution. Its fermented miso base may also support metabolic function, though it should be part of a balanced diet rather than relied upon as a standalone solution.
Why is the iron content in miso soup so high?
The exceptionally high iron content (159mg per 100g) comes primarily from the fermented miso paste, which concentrates minerals during fermentation. This makes Miso Soup an outstanding plant-based iron source, though it's important to note that plant-based (non-heme) iron has lower bioavailability than animal sources.
Is miso soup keto-friendly?
Miso Soup is relatively keto-compatible due to its low carbohydrate content (4.8g per 100g) and minimal fat. However, check added ingredients—some variations may include noodles or higher-carb toppings that would affect ketogenic suitability.
How long does miso soup keep in the refrigerator?
Prepared Miso Soup keeps refrigerated for 3-4 days in an airtight container. For best results, store the miso paste separately and add it when reheating, as boiling can destroy beneficial probiotics and alter flavor.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track miso soup and thousands of other foods with the Gram app.