Miso
Overview
Miso is a fermented soybean paste providing live probiotics, postbiotic compounds, and umami flavor, supporting gut-brain axis communication. Fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.
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
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 | — |
| Fibre | 5.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.5 mg | 13.8% |
| Zinc | 2.6 mg | 23.3% |
| Magnesium | 48 mg | 11.4% |
| Selenium | 7 µg | 12.7% |
| Calcium | 57 mg | 5.7% |
| Potassium | 210 mg | 6.2% |
| Choline | 72.2 mg | 13.1% |
| Folate | 19 µg | 4.8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.2 mg | 11.7% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 500 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Sodium
Electrolyte for fluid balance and nerve function
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Miso: Fermented soybean paste, rich in beneficial bacteria