Miso

Overview

Miso is a fermented soybean paste providing live probiotics, postbiotic compounds, and umami flavor, supporting gut-brain axis communication.

Within the BRAIN Diet framework, fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling [1][2].

Key Nutritional Highlights

• Fermented soy products such as miso modulate gut–brain signalling through microbiota pathways [1]
• Traditional fermented soy pastes deliver live microbes and fermentation-derived metabolites [2]
• Miso is a fermented soybean paste providing live probiotics, postbiotic compounds, and umami flavor, supporting gut-brain axis communication. [1]
• Fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling. [2]
• Miso is a fermented soybean paste providing live probiotics, postbiotic compounds, and umami flavor, supporting gut-brain axis communication.

Food Context

Synergies

• Part of fermented foods strategy

Sourcing

• Choose unpasteurized for live probiotics

Preparation

• Use in moderation due to sodium content
• Add at end of cooking to preserve probiotics

Essential Amino Acid Profile

Miso provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	198 kcal	—
Protein	12.8 g	—
Total fat	6 g	—
Saturated fat	1 g	—
Carbohydrates	25.4 g	—
Sugars	6.2 g	—
Fibre	5.4 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Sodium	3728 mg	—

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Alpha-linolenic acid (ALA; 18:3 n-3)	0.4 g *	USDA 18:3 quantity; isomer from USDA soybean oil nutrient 1404

Source notes (supplementary):

• * Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Miso, FDC ID 172442, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

2 substances in this food

Na⁺

Sodium

Electrolyte for fluid balance and nerve function

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Fermented soy products such as miso modulate gut–brain signalling through microbiota pathways. Bravo et al. 2011. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve

[2] Traditional fermented soy pastes deliver live microbes and fermentation-derived metabolites. Jakobi et al. 2024. The gut-microbiome in adult Attention-deficit/hyperactivity disorder - A Meta-analysis