What is miso soup high in? Unpacking its nutritional profile

November 14, 2025 •

3 min read

Recent research in Japan discovered that people who consume miso soup daily have a lower risk of stomach cancer and heart disease. Beyond its warm, comforting taste, many wonder what is miso soup high in, particularly when it comes to specific nutrients and potential drawbacks. The answer lies in its core ingredients, which offer an impressive nutritional profile despite being notably high in sodium.

Quick Summary

Miso soup's nutritional profile showcases high levels of sodium, essential minerals like manganese and zinc, probiotics for gut health, and quality protein. While low in calories, it's a nutrient-dense dish, but the high salt content requires mindful consumption, especially for those watching sodium intake.

Key Points

High in Sodium: Miso soup contains significant sodium from the fermented paste, making mindful consumption essential for those monitoring salt intake.
Excellent Probiotic Source: The fermentation process provides beneficial probiotics that support gut health and digestion.
Rich in Essential Minerals: It is a good source of minerals like manganese, copper, and zinc, which are vital for bone health, nerve function, and immunity.
Quality Protein Provider: Miso, from soybeans, offers a notable protein boost, which can be enhanced with ingredients like tofu, aiding in satiety.
Loaded with Vitamins: The soup contains a variety of vitamins, including vitamin K and B vitamins, that contribute to overall wellness.
Potent Antioxidant Properties: Miso contains isoflavones and other antioxidants that protect cells from damage and support long-term health.
Low in Calories: Despite its rich flavor and nutritional density, standard miso soup is relatively low in calories, making it a light yet satisfying option.

Miso Soup's High-Sodium Content

One of the most notable characteristics of miso soup is its high sodium content. The foundational ingredient, miso paste, is made from fermented soybeans and is cured with a significant amount of salt. While the specific sodium level varies by the type and amount of miso paste used, a single serving can contribute substantially to your daily sodium intake. For individuals with high blood pressure or those on a low-sodium diet, this is a key factor to consider. However, some studies suggest that despite the high sodium content, the unique compounds in miso may not raise blood pressure in the same way as table salt. It's a complex topic that continues to be researched. To manage sodium, opt for lower-sodium miso varieties or use less paste when preparing the soup at home.

Rich in Probiotics and Gut-Boosting Benefits

Fermentation is a transformative process, and in the case of miso, it creates a powerful source of probiotics. These beneficial bacteria, including the strain A. oryzae, are essential for maintaining a healthy gut microbiome. A balanced gut flora is linked to improved digestion, reduced inflammation, and better overall well-being. Regular consumption of fermented foods like miso can support digestive function, potentially minimizing issues like bloating, constipation, and gas. The fermentation process also predigests the soy proteins, making the nutrients easier for the body to absorb. It's crucial not to boil the miso paste, as high heat can destroy the live, active probiotic cultures. Instead, stir it in after the heat has been turned off.

Essential Vitamins and Minerals

Beyond sodium and probiotics, miso soup is a surprisingly rich source of vitamins and minerals. The nutrients can vary depending on the exact ingredients added, such as seaweed, tofu, and vegetables, but the miso paste itself contributes significant amounts. These nutrients play crucial roles in everything from metabolism to immune function.

Manganese: A key mineral for bone health and metabolism.
Vitamin K: Important for blood clotting and regulating immune responses.
Copper: Essential for maintaining healthy nerves and immune function.
Zinc: Plays a crucial role in immune cell function.
B Vitamins: Support energy levels and cognitive function.
Antioxidants: Compounds like isoflavones from the soybeans help protect cells from damage caused by free radicals.

A Quality Source of Protein

Thanks to its soybean base, miso soup is a good source of quality protein. A standard serving of miso soup typically contains several grams of protein, and this amount can be further increased by adding ingredients like tofu. This makes it a satisfying and filling dish that can help with weight management by curbing overeating. For individuals following a plant-based diet, miso soup with tofu provides a complete protein source, containing all nine essential amino acids necessary for the body.

Comparison Table: Miso Soup vs. Traditional Chicken Noodle Soup


Feature	Miso Soup (Standard Serving)	Chicken Noodle Soup (Standard Serving)
Primary Function	Supports gut health with probiotics; light but savory starter.	Provides warmth and comfort; often used when feeling unwell.
Key Ingredient(s)	Miso paste, dashi (fish/kelp stock), tofu, seaweed.	Chicken broth, chicken, noodles, vegetables (carrots, celery, onion).
Calorie Count	Typically lower (approx. 40-60 calories per cup).	Can be higher, depending on noodles and chicken content.
Sodium Level	Often very high, but may have less impact on blood pressure due to unique compounds.	Varies, but many store-bought options are high in sodium.
Probiotic Content	Excellent source, thanks to fermented miso paste.	Typically no probiotic content.
Protein Source	Plant-based (soybeans/tofu); contains all essential amino acids.	Animal-based (chicken); good source of protein.
Beneficial Microbes	Rich in live, beneficial bacteria and enzymes.	Generally pasteurized; no live cultures.

Conclusion

Miso soup is a flavorful and nutrient-packed addition to any diet, known for its significant content of sodium, probiotics, and essential minerals. The fermentation process makes the nutrients more absorbable and contributes to excellent gut health. While the high sodium level is a point of consideration, especially for those with blood pressure concerns, mindful consumption and exploring lower-sodium miso options are simple strategies. By understanding what miso soup is high in, you can better appreciate its health benefits and incorporate it into a balanced diet to support digestion, immunity, and overall vitality.

Frequently Asked Questions

Yes, miso soup is excellent for gut health. The fermented miso paste contains probiotics, or 'good bacteria,' that aid digestion and promote a healthy gut microbiome.

The protein content varies, but a standard serving of miso soup typically contains 2–6 grams of protein, which can be increased by adding more protein-rich ingredients like tofu.

Yes, it is generally safe to drink miso soup every day. However, due to its high sodium content, it's best to consume it in moderation, perhaps once a day, to avoid excessive salt intake.

While miso is high in sodium, some research suggests that its unique compounds may not affect blood pressure in the same way as table salt. However, individuals with hypertension should still be mindful of their intake.

Different types of miso have varying flavors and nutritional profiles. For example, white miso is fermented for a shorter time and is milder, while red miso is saltier and aged longer. The 'healthiest' choice often depends on your specific nutritional goals, such as lower sodium or richer flavor.

Yes, basic miso soup is relatively low in calories, typically ranging from 40 to 60 calories per cup. The calorie count can increase with the addition of ingredients like potatoes or certain kinds of seafood.

For an added nutritional boost, consider adding ingredients such as tofu for protein, wakame seaweed for minerals and fiber, mushrooms for immune support, or root vegetables like daikon radish.