⏱ 15 min total

Miso Soup with Greens and Tofu

Name: Miso Soup with Greens and Tofu
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 cup Vegetable broth; ½ sheet Sushi nori; 2 tbsp Miso; ¼ cup Swiss chard; ¼ cup, chopped Scallions; ¼ cup Tofu; ½ dash Salt

Per 1 serving · 613 g · 7 ingredients

Calories

161

8%
of a 2,000 cal day

Protein
15g
35% of calories
Carbs
17g
40% of calories
Fat
4.8g
26% of calories

Portion

✓ Protein-dense
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Miso Soup with Greens and Tofu (613 g) has 161 calories, with 15 g of protein, 17 g of carbohydrates and 4.8 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (29% DV), Vitamin K (115% DV) and iron (33% DV). Keep an eye on sodium, which provides 144% of the daily value.

Per 100 g

26cal

very low energy density

Protein per 100 cal

Net carbs

13g

carbs minus fiber

Fiber

3.4g

3.2 g sugar

High in

20%+ of the daily value

Protein29%
Vitamin K115%
Iron33%
Phosphorus21%
Copper27%
Manganese35%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin C12%
Thiamine10%
Calcium17%
Magnesium12%
Zinc14%

Watch

20%+ of the daily value

Sodium144%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Place the vegetable broth in a medium saucepan and bring to a low simmer.
2
In a small bowl, whisk the miso with a little hot water until smooth to prevent clumping. Set aside.
3
Add the chard, scallions, and cubed tofu to the broth and cook for 5 minutes.
4
Add the nori and stir. Remove from heat, add the miso mixture, and stir to combine.
5
Taste and add more miso or a pinch of salt if desired. Serve warm.

Vitamins & minerals

Amounts for 1 serving (613 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	41 μg	5%
Vitamin C	11 mg	12%
Vitamin D	0 μg	0%
Vitamin E	0.3 mg	2%
Vitamin K	138 μg	115%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	9%
Niacin	1 mg	3%
Vitamin B6	0.1 mg	9%
Folate (B9)	36 μg	9%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	4%
Choline	46 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	169 mg	17%
Iron	3 mg	33%
Potassium	414 mg	9%
Magnesium	52 mg	12%
Phosphorus	144 mg	21%
Zinc	2 mg	14%
Copper	0.2 mg	27%
Manganese	1 mg	35%
Selenium	9 μg	16%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	496 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	2 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 161 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

31min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Miso Soup with Greens and Tofu?

One serving of Miso Soup with Greens and Tofu (1 serving) has 161 calories, which works out to 26 calories per 100 g. That is about 8% of a 2,000-calorie day.

Is Miso Soup with Greens and Tofu high in protein?

Yes. It has 15 g of protein per serving, and 35% of its calories come from protein (9 g of protein per 100 calories).

Is Miso Soup with Greens and Tofu keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 40% 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 with Greens and Tofu?

3312 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Miso Soup with Greens and Tofu?

3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (613 g)

Calories161

% Daily Value*

Total fat 4.8g	6%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 3,312mg	144%
Total carbohydrate 17g	6%
Dietary fiber 3.4g	12%
Total sugars 3.2g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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