⏱ 45 min totalMiso Soup
Per 1 serving · 455 g · 5 ingredients
of a 2,000 cal day
- Protein9.6g35% of calories
- Carbs10g37% of calories
- Fat3.4g28% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Miso Soup (455 g) has 104 calories, with 9.6 g of protein, 10 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (37% of calories). It is high in copper (25% DV) and manganese (22% DV). Keep an eye on sodium, which provides 95% of the daily value.
High in
20%+ of the daily value
- Copper25%
- Manganese22%
Good source of
10–19% of the daily value
- Vitamin K16%
- Riboflavin (B2)11%
- Folate (B9)13%
- Calcium10%
- Iron18%
- Phosphorus14%
Watch
20%+ of the daily value
- Sodium95%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Drain tofu and cut into 1/2-inch cubes. Thinly slice scallions.
- 2
Combine wakame with warm water to cover by 1 inch and let stand 15 minutes, or until reconstituted. Drain in a sieve.
- 3
Stir together miso and 1/2 cup vegetable broth (for original 4-serving recipe - 2 tbsp per serving) in a bowl until smooth.
- 4
Heat remaining broth in a saucepan over moderately high heat until hot, then gently stir in tofu and reconstituted wakame. Simmer 1 minute and remove from heat.
- 5
Stir in miso mixture and scallion greens and serve.
Vitamins & minerals
Amounts for 1 serving (455 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 54 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 1 mg | 18% |
| Potassium | 215 mg | 5% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 95 mg | 14% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 22% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 69 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 104 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 12minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Miso Soup?
One serving of Miso Soup (1 serving) has 104 calories, which works out to 23 calories per 100 g. That is about 5.2% of a 2,000-calorie day.
Is Miso Soup high in protein?
Not especially. It has 9.6 g of protein per serving, and protein supplies 35% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Miso Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Miso Soup?
2174 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Miso Soup?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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