Miso soup may not be high in calories, but it can contain too much sodium. To reduce its sodium content, consider using less miso and selecting a lower-sodium dashi.
Miso paste contains protein, sugar and fiber in abundance; additionally it also contains isoflavones believed to reduce hot flashes associated with menopause.
Miso Soup Calories
The caloric content of miso soup can fluctuate depending on the ingredients added to the dish. Typically, a serving of miso soup contains approximately 40-80 calories. Miso paste and katsuo dashi, the basic ingredients of the soup, contribute around 40 calories alone, without any additional ingredients.
However, adding tofu and spring onions to the soup can increase its caloric count. In fact, a cup of miso soup with these additions can contain up to 93 calories.
It’s worth noting that miso soup is generally considered a healthy and low-calorie option, making it a popular choice for those looking to maintain a balanced diet.
One serving of miso soup contains the following:
- Calories: 40
- Calories from fat: 14
- Total fat: 2 grams
- Saturated fat: 0 grams
- Trans fat: 0 grams
- Cholesterol: 0 grams
- Sodium: 0.86 grams
- Total carbohydrates: 3 grams
- Dietary fiber: 0 grams
- Sugars: 0 grams
- Protein: 3 grams
Miso paste
Miso is an ingredient made from fermented soybeans, salt and koji (per MasterClass) that adds umami flavor to soups, sauces, glazes and more. Plus, its low glycemic index rating may help manage healthy blood sugar levels!
Miso contains isoflavones that can reduce hot flashes associated with menopause, while also being an excellent source of copper, vitamin B6 and magnesium.
Red miso is best used to create a robust savory broth while white miso has milder flavors, perfect for pairing with tofu, shiitake mushrooms and seaweed as common components in miso soup. When cooking miso is best added late as heat may degrade its quality – you can find both varieties at Asian grocery stores or online.
Tofu
Tofu is a low-cal, protein-rich food with many essential vitamins and minerals. Ideal for weight loss efforts as it fills you up without adding to your daily caloric intake, tofu can be an ideal food option.
Tofu has a neutral flavor, making it an easy addition to many recipes. Tofu’s versatility allows it to be customized by spices, sauces and marinades for additional flair – not to mention it is high in calcium and iron content! Plus it provides plant-based proteins ideal for vegetarians and vegans!
One packet of miso powder only has 35 calories, yet is high in sodium content. Excess salt consumption increases blood pressure, increasing risk for heart disease and stroke. To limit sodium consumption while still enjoying miso soup, look for reduced-sodium options like tofu to help cut its overall sodium count.
Shiitake mushrooms
Miso soup is typically prepared from dashi broth, miso paste and other ingredients such as tofu, scallions and seaweed; one serving typically contains about 50 calories.
Shiitake mushrooms provide umami flavor, an irresistibly meaty sensation. Plus they’re packed with vitamin D and high in fiber – not to mention being low-fat alternatives that deliver essential calcium, potassium and zinc nutrients! Shiitakes make an excellent replacement for meat in many recipes due to their umami flavor!
To add umami flavor to a dish without the calories, sauteeing shiitake mushrooms in vegetable oil for several minutes until their juices begin to flow before taking out of the pan and using in your recipe. Save any of the liquid left behind as flavorful vegetable stock or sauce ingredients!
Miso soup alone diets may lead to weight loss; however, they could also bring serious health complications, including increased sodium consumption, decreased consumption of fruits, vegetables and whole grains, an increased risk for stomach cancer, heart disease, high blood pressure, osteoporosis and kidney diseases and decreased consumption of fruit, vegetables and whole grains.
Seaweed
Seaweed (also referred to as kelp or sea vegetables) is an edible sea plant with numerous varieties that is high in vitamins, minerals and other essential nutrients that support good health and weight loss. Seaweed also acts as an excellent source of dietary fiber which has been shown to promote satiety while helping with weight management.
Seaweed is rich in phytonutrients such as flavonoids and phenolic compounds that may provide antibacterial, antiviral, and anti-inflammatory benefits, in addition to being an excellent source of omega-3 fatty acids.
Miso soup is a low-cal snack or meal option that provides nutritionally dense fare.
When making it at home, you can tailor the recipe to meet your taste and calorie preferences; add more tofu for protein or decrease broth to lower calories; also consider wakame or ogonori seaweed as they add umami flavor and extra nutrition while helping lower sodium intake, making this soup particularly beneficial to people living with high blood pressure.
How to Make Miso Soup With Fewer Calories
Miso soup is already a low-calorie food, but there are ways to make it even lower in calories. One way to do this is to use a low-sodium dashi broth, which can reduce the overall calorie count of the soup.
Another way to reduce the calorie count is to use fewer ingredients, such as omitting tofu or other high-calorie additions.
Additionally, using a smaller amount of miso paste can also reduce the calorie count of the soup. One recipe for low-calorie miso soup involves using water, dashi, miso paste, seaweed, tofu, and green onions, which has only 90 calories per serving.
Another recipe involves using vegetable stock, dried dashi, miso paste, and nori seaweed, which has only 24 calories per serving. Overall, miso soup is a healthy and low-calorie option for those looking to reduce their calorie intake.
Miso Soup: A Nutrient-rich Food with Many Health Benefits
Miso soup, a traditional Japanese dish made from fermented soybeans and a salty broth, is a nutritious food that can offer a range of health benefits. Here are some key health benefits of incorporating miso soup into your diet:
Complete Source of Protein and Rich in Nutrients
Miso is a complete source of protein, containing all the essential amino acids needed by the body. It is also rich in vitamins and minerals such as vitamin K, manganese, zinc, and calcium, which are important for maintaining healthy bones, skin, and immune function.
High in Probiotics
Miso soup is high in probiotics, which are beneficial bacteria that live in the gut and help support digestive health.
The fermentation process involved in making miso helps to increase the number of probiotics in the soup, making it an excellent food for improving gut health.
Contains Antioxidants
Miso soup is a good source of antioxidants, which help to protect the body from free radicals that can cause damage to cells and contribute to chronic diseases. Antioxidants can also help reduce inflammation in the body and support healthy aging.
May Reduce the Risk of Cancer and Heart Disease
Several studies have suggested that consuming miso soup regularly may help reduce the risk of certain types of cancer, including breast, lung, and colon cancer. Miso soup has also been shown to help lower blood pressure and cholesterol levels, which can reduce the risk of heart disease.
May Reduce Menopausal Symptoms
Miso soup contains isoflavones, which are compounds that can help reduce the severity of menopausal symptoms such as hot flashes and night sweats. Isoflavones can also help improve bone health in postmenopausal women.
Potential Risks
It is important to note that miso soup can be high in sodium, which can be a potential risk for individuals with high blood pressure or heart disease. Those who are watching their sodium intake should be cautious when consuming miso soup and may want to limit their intake.
Overall, incorporating miso soup into a balanced diet can provide several health benefits. However, it is important to consume miso soup in moderation and in combination with other healthy foods to ensure a balanced diet.
