Miso Soup
Good nutritional profile
Japanese fermented soybean soup.
Miso soup is a Japanese soup of dashi stock with miso, a fermented soybean paste, stirred in just below the boil, usually with cubes of tofu, wakame seaweed and green onion. It is low in calories and fat and provides a little protein, but it is high in sodium. Using less miso per bowl, or a reduced-sodium miso, cuts the salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3g | 5.4% |
| Fat | 1g | 1.4% |
| Carbs | 3g | 1.0% |
| Simple Sugars | 1.05g | Estimate |
| Complex Carbs | 1.95g | Estimate |
| Water | 92g | 3.7% |
| Calories | 35 | 1.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.16 | g | 0.8% |
| Monounsaturated | 0.22 | g | 0.9% |
| Polyunsaturated | 0.49 | g | 3.8% |
| Omega-3 | 0.147 | g | Estimate |
| EPA | 7 | mg | 0.8% |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 0.343 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.52 | mg |
| Vitamin E | 0.06 | mg |
| Selenium | 2.89 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2.1 | mcg | 0.2% |
| vitamin B1 | 0.023 | mg | 1.9% |
| vitamin B2 | 0.044 | mg | 3.4% |
| vitamin B3 | 0.415 | mg | 2.6% |
| vitamin B6 | 0.032 | mg | 1.9% |
| vitamin B9 | 13 | mcg | 3.3% |
| vitamin B12 | 0.122 | mcg | 5.1% |
| vitamin C | 0.515 | mg | 0.6% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.062 | mg | 0.4% |
| vitamin K | 7.75 | mcg | 6.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35.7 | mg | 3.6% |
| iron | 0.537 | mg | 3.0% |
| magnesium | 13.9 | mg | 3.5% |
| phosphorus | 47.8 | mg | 6.8% |
| potassium | 81 | mg | 3.1% |
| sodium | 348 | mg | 15.1% |
| zinc | 0.384 | mg | 3.5% |
| copper | 0.089 | mg | 9.9% |
| manganese | 0.199 | mg | 8.7% |
| selenium | 2.89 | mcg | 5.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 68 | mg | 9.7% | 119% |
| Isoleucine | 122 | mg | 8.7% | 114% |
| Leucine | 196 | mg | 7.2% | 90% |
| Lysine | 159 | mg | 7.6% | 93% |
| Methionine limiting | 59 | mg | 5.6% | 72% |
| Phenylalanine | 203 | mg | 11.6% | 139% |
| Threonine | 110 | mg | 10.5% | 123% |
| Tryptophan | 37 | mg | 13.2% | 157% |
| Valine | 132 | mg | 7.3% | 92% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Dashi stock 500 ml
- Miso paste 3 tbsp
- Silken tofu, cubed 150 g
- Dried wakame seaweed 1 tbsp
- Spring onion, thinly sliced 1
Instructions
- 1
Soak the dried wakame in cold water for about 5 minutes until it rehydrates and expands, then drain.
- 2
Heat the dashi in a saucepan over medium heat until steaming but not boiling.
- 3
Add the tofu cubes and wakame and warm through gently.
- 4
Place the miso paste in a ladle or small bowl, add a little of the hot dashi, and whisk until smooth.
- 5
Stir the dissolved miso back into the pot and keep the soup just below a simmer, never letting it boil.
- 6
Divide between bowls, scatter with spring onion, and serve immediately.