Miso Soup: Health Benefits, Nutritional Facts of Miso Soup


Miso soup is a traditional Japanese soup that has become increasingly popular in recent years due to its delicious taste and numerous health benefits. Made from fermented soybeans, miso paste, and a variety of other ingredients such as tofu, seaweed, and vegetables, miso soup is a nutritious and flavorful dish that is easy to prepare.

In this article, we will explore the wonderful benefits of miso soup and how it can improve your immune system, digestion, and overall well-being. We will also answer some frequently asked questions about miso soup and provide tips for incorporating it into your diet.

What Is Miso Soup?

Miso soup is a traditional Japanese soup that is made by combining miso paste with dashi broth, which is a broth made from dried bonito flakes and kelp. The soup may also include other ingredients like tofu, seaweed, scallions, and mushrooms.

Nutritional Facts of Miso Soup

  • 44 calories
  • 4 grams of protein
  • 2 grams of fiber
  • 1 gram of fat
  • 10% of the daily recommended intake of vitamin B2
  • 6% of the daily recommended intake of vitamin B3
  • 5% of the daily recommended intake of vitamin B6
  • 6% of the daily recommended intake of vitamin B12
  • 10% of the daily recommended intake of iron
  • 9% of the daily recommended intake of magnesium
  • 6% of the daily recommended intake of phosphorus

Health Benefits of Miso Soup

Boosts Immune System

Miso soup is a great food for boosting the immune system. The soup contains a variety of nutrients that help to support the body’s natural defenses against illness and disease.

One of the key components of miso soup that supports immune health is the probiotics. Miso paste is made from fermented soybeans, which means that it contains beneficial bacteria that help to improve gut health. When the gut is healthy, the immune system is better equipped to fight off infections and illnesses.

Miso soup is also rich in antioxidants, which help to protect the body against damage from free radicals. Free radicals are molecules that can damage cells and contribute to the development of chronic diseases. Antioxidants neutralize these harmful molecules and help to keep the body healthy.

Promotes Digestive Health

Miso soup is also great for promoting digestive health. As mentioned earlier, miso paste contains probiotics that help to improve gut health. These beneficial bacteria can help to restore the balance of gut flora, which is essential for proper digestion.

The probiotics in miso soup can also help to alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). In particular, studies have shown that probiotics can reduce inflammation in the gut and improve the symptoms of IBS and IBD.

Lowers Cholesterol Levels

Miso soup has been shown to help lower cholesterol levels, which is beneficial for heart health. The soybeans used to make miso paste contain compounds called isoflavones, which have been shown to lower LDL (bad) cholesterol levels.

Isoflavones work by inhibiting the production of cholesterol in the liver. They also help to increase the excretion of bile acids, which are used to digest fats. When the body excretes more bile acids, it uses more cholesterol to produce new bile acids, which leads to a decrease in cholesterol levels.

Reduces Risk of Breast Cancer

Miso soup has been linked to a reduced risk of breast cancer. The isoflavones found in miso paste have been shown to have anti-cancer properties, particularly in relation to breast cancer.

Studies have found that women who consume higher amounts of soy products, which contain isoflavones, have a lower risk of breast cancer. This is thought to be due to the fact that isoflavones can mimic the effects of estrogen in the body, which may help to block the growth and spread of cancer cells that are stimulated by estrogen.

While more research is needed to fully understand the link between miso soup and breast cancer risk reduction, adding miso soup to your diet may be a simple and tasty way to promote breast health.

Miso Soup for Heart Health

Miso soup is a popular dish in Japan that has been gaining popularity worldwide due to its numerous health benefits, including heart health. This traditional soup contains a variety of ingredients, such as fermented soybeans, miso paste, tofu, and seaweed, which all contribute to its heart-healthy properties.

Miso Soup for Weight Loss

Miso soup is a traditional Japanese soup that has become increasingly popular around the world due to its numerous health benefits, including its potential for weight loss. This flavorful soup is made with a variety of ingredients, such as fermented soybeans, miso paste, seaweed, and tofu, that can contribute to a healthy diet and promote weight loss.

One of the primary ingredients in miso soup, miso paste, is made from fermented soybeans and is a low-calorie and nutrient-dense food. Miso paste is a good source of protein, vitamins, and minerals that can help boost metabolism and promote weight loss.

Anti-inflammatory properties

Inflammation is a natural response of the immune system to fight off infections and injuries. However, chronic inflammation can lead to a range of health problems, including arthritis, heart disease, and cancer. Miso soup is a traditional Japanese soup that has been shown to have anti-inflammatory properties due to its key ingredients.

Improves bone health

Maintaining strong and healthy bones is crucial for overall health and well-being. Miso soup, a traditional Japanese soup, is a good source of nutrients that can help improve bone health.

Miso paste, the primary ingredient in miso soup, is a good source of vitamin K, which is important for bone health. Vitamin K plays a key role in bone metabolism and helps regulate the body’s use of calcium, which is essential for building and maintaining strong bones.

Boosts metabolism

Metabolism is the process by which the body converts food into energy. A faster metabolism can help burn calories more efficiently and aid in weight loss. Miso soup, a traditional Japanese soup, contains several key ingredients that can help boost metabolism.

Reduces blood pressure

High blood pressure, also known as hypertension, is a common health issue that can increase the risk of heart disease, stroke, and other health problems. Miso soup, a traditional Japanese soup, contains several key ingredients that can help reduce blood pressure.

How to use miso soup?

  • Make miso soup. Miso soup is a traditional Japanese soup made with miso paste, dashi stock, and various ingredients such as tofu, seaweed, and green onions.
  • Use miso as a marinade. Miso can be mixed with other ingredients such as sake, mirin, and soy sauce to create a flavorful marinade for meats or vegetables.
  • Make a miso dressing. Miso can be mixed with oil, vinegar, and other seasonings to make a flavorful salad dressing.
  • Add miso to sauces and stews. Miso can add depth of flavor to sauces and stews. Try adding a spoonful to your favorite recipe.
  • Use miso as a seasoning. Miso can be used to season a variety of dishes, from roasted vegetables to grilled meats. Sprinkle a little on top for a savory, umami flavor.
  • Use miso as a spread. Miso can be spread on toast, crackers, or sandwiches for a flavorful and nutritious snack.
  • Mix miso into mashed potatoes. Adding miso to mashed potatoes can give them a savory and slightly sweet flavor.
  • Use miso in baking. Miso can be added to baked goods such as bread or muffins to add a unique flavor and a boost of nutrients.
  • Make miso-glazed vegetables. Roast vegetables such as carrots or Brussels sprouts with a miso glaze for a delicious and healthy side dish.
  • Make a miso dip. Mix miso with yogurt or sour cream for a flavorful dip that can be served with vegetables or crackers.

The side effect of miso soup

High sodium content

Miso soup can be high in sodium, especially if it is made with a lot of miso paste or added salt. Consuming too much sodium can lead to high blood pressure and other health issues.


Some people may have an allergy to soy, which is a common ingredient in miso paste. If you have a soy allergy, you should avoid consuming miso soup.

Digestive issues

Miso soup contains probiotics that can help improve gut health, but consuming too much miso can lead to digestive issues such as bloating, gas, or diarrhea.

MSG sensitivity

Some miso pastes may contain monosodium glutamate (MSG), which is a flavor enhancer that can cause headaches, sweating, and other symptoms in people who are sensitive to it.

Risk of contamination

Miso paste is a fermented food, and there is a small risk of contamination with harmful bacteria. It’s important to make sure that miso paste is stored properly and used before its expiration date.

A simple recipe for miso soup


  • 4 cups water
  • 1 piece of kombu seaweed (about 3 inches long)
  • 1/4 cup bonito flakes
  • 1/4 cup miso paste
  • 1/2 block of firm tofu, diced
  • 2 green onions, thinly sliced
  • 1/2 cup sliced mushrooms
  • 1 tablespoon soy sauce (optional)
  • 1 tablespoon mirin (optional)


  • In a pot, soak the kombu seaweed in the water for 30 minutes.
  • Bring the pot to a boil and remove the kombu seaweed. Add the bonito flakes and let them simmer for 2-3 minutes.
  • Remove the pot from heat and strain the broth through a fine-mesh strainer. Return the broth to the pot.
  • Add the diced tofu, sliced mushrooms, and thinly sliced green onions to the broth. Let the ingredients simmer for 2-3 minutes.
  • In a small bowl, whisk together the miso paste and 1/2 cup of the hot broth until the miso paste is dissolved.
  • Add the miso mixture to the pot and stir until well combined. Do not let the soup boil once the miso paste has been added.
  • Taste the soup and add soy sauce or mirin if desired.
  • Serve hot and enjoy!


Is miso soup gluten-free?

Miso paste is usually gluten-free, but some varieties may contain gluten. It’s important to read the label and choose a brand that is labeled as gluten-free.

Can miso soup help with weight loss?

Miso soup is a low-calorie and low-fat food that can be a good addition to a weight-loss diet. However, it’s important to keep portion sizes in mind and not rely on miso soup as the only source of nutrition.

Can I make miso soup without dashi broth?

Yes, you can make miso soup with vegetable broth or chicken broth instead of dashi broth. However, dashi broth is a traditional ingredient in miso soup and adds a unique flavor.

Is miso soup safe during pregnancy?

Miso soup is generally considered safe during pregnancy, but it’s important to check with your healthcare provider if you have any concerns.

Can miso soup be reheated?

Yes, miso soup can be reheated, but it’s best to reheat it gently over low heat to prevent the miso paste from breaking down.


Miso soup is a delicious and nutritious food that offers numerous health benefits. It is a great source of protein, fiber, vitamins, and minerals, and contains beneficial bacteria that help to improve gut health. By including miso soup in your diet, you can boost your immune system, promote digestive health, lower cholesterol levels, reduce the risk of breast cancer, and help to detoxify the body.