Miso: A Flavorful and Nutritious Ingredient
Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji (a type of fungus), often accompanied by rice or barley. Known for its umami flavor, it is commonly used in soups, sauces, marinades, and dressings. Miso not only adds depth and richness to dishes but also boasts an impressive nutritional profile, making it a healthful ingredient to incorporate into a variety of meals.
Nutritional Information for Miso (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 198 kcal |
| Protein | 12.79 g |
| Total Fat | 6.01 g |
| Saturated Fats | 1.025 g |
| Carbohydrates | 25.37 g |
| Dietary Fiber | 5.4 g |
| Sugars | 6.2 g |
| Calcium | 57 mg |
| Iron | 2.49 mg |
| Magnesium | 48 mg |
| Phosphorus | 159 mg |
| Potassium | 210 mg |
| Sodium | 3728 mg |
| Zinc | 2.56 mg |
| Copper | 0.42 mcg |
| Manganese | 0.859 mg |
| Selenium | 7.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.098 mg |
| Riboflavin (Vitamin B2) | 0.233 mg |
| Niacin (Vitamin B3) | 0.906 mg |
| Vitamin B6 | 0.199 mg |
| Folate | 19 mcg |
| Vitamin B12 | 0.08 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Miso contains soybeans, which are one of the top eight allergens. It may also contain traces of wheat or barley depending on the specific variety, so it is important to check labels for any gluten content. For those with soy or gluten sensitivities, there are alternative miso varieties, such as chickpea or rice-based miso, which cater to different dietary needs.
Dietary Preferences
- Vegetarian: Miso is an excellent vegetarian ingredient as it adds a rich umami flavor to dishes.
- Vegan: Most varieties of miso are vegan-friendly, as they are plant-based, but it’s essential to ensure the type you purchase doesn’t contain fish products (like some varieties of dashi miso).
- Gluten-Free: While traditional miso often contains barley or wheat, gluten-free miso options are available.
- Low-Carb: Miso is suitable for low-carb diets due to its relatively low carbohydrate content compared to other fermented products.
Culinary Advice
Miso is a versatile ingredient that enhances the flavor of various dishes. Whether you’re making a traditional miso soup, adding it to a stir-fry, or using it in a marinade for meats and vegetables, misoβs ability to impart a rich, savory flavor is unparalleled. It’s important to note that miso is quite salty, so itβs wise to use it sparingly and adjust seasoning in recipes to balance its strong flavor. Additionally, as miso is fermented, it is rich in probiotics, making it a beneficial ingredient for digestive health.
When storing miso, keep it refrigerated to maintain its freshness and preserve its robust flavors. It typically has a long shelf life, especially when unopened, and can last several months once opened.
Conclusion
Miso is not only a cornerstone of Japanese cuisine but also a nutritious ingredient to incorporate into your cooking repertoire. Rich in protein, fiber, and essential minerals, it can be used to enhance the taste and nutritional value of a wide array of dishes. Whether you’re seeking a savory addition to soups, dressings, or marinades, miso offers endless possibilities for both flavor and health benefits.
