Miso: What Is It, Nutrition Facts and Health Benefits

Miso is a fermented paste made from fermented soybeans and spices that is particularly popular in Asian cuisine.

As a fermented food, it contains beneficial bacteria that enhance gut health. In addition to improving digestion, it is also good for diarrhea, constipation, and bloating.

Since it is derived from soybeans, it has a high sodium content. Additionally, it contains less fiber than soybeans.

Although not a particularly rich source of vitamins, it is rich in vitamins K and B vitamins. Thanks to vitamin K, it regulates blood clotting and acts as a good wound healer in case of injury.

It is effective at preventing infections because it contains copper. The 100-gram serving provides half of the daily copper requirement. Moreover, it is a rich source of zinc and manganese.

Read on for more reasons to incorporate miso’s umami flavor into your soups, salad dressings, and vegetables.

Miso Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of miso:

• Energy: 198 calories
• Carbs: 25.4 grams
• Sugar: 6.2 grams
• Fiber: 5.4 grams
• Protein: 12.8 grams
• Fat: 6.01 grams
• Saturated Fat: 1.02 grams

Jump to a section where you can learn more about miso nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Miso

Thanks to a significant amount of specific vitamins and minerals, miso could provide several health benefits.

Continue reading to discover the potential benefits of consuming miso.

They May Prevent Infections

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Help Maintaining Normal Blood Sugar Levels

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

May Aid in Recovery From Injuries

Vitamin K can support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

It is also important for normal blood clotting processes to occur in the body.

Vitamin K plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.