Nutrition for Miso
Calories, Protein, Vitamins and More
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
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
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.
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
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:- Tempeh: -1 calories
- Chickpeas: -6 calories
- Fried Tofu: +12 calories
- Kidney Beans: -13 calories
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:- Lentils: -0.6 grams
- Chickpeas: -0.7 grams
- Soy Sauce: -0.8 grams
- Kidney Beans: -0.8 grams
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
- 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
Similar to Miso for Potassium
Here are some other legume or legume products with similarly abundant amounts of potassium to miso:- Kidney Beans: +6.8 MG
- Fava Bean: +9.9 MG
- Pinto Beans: +11 MG
- Chickpeas: +14 MG
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
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