Miso
Soy miso is a very good source of manganese and a good source of zinc (both important mineral antioxidants). It is also a very good source of the minerals phosphorus and copper as well as a good source of protein and dietary fiber. In addition to these conventional nutrients, soy miso is also an important source of phytonutrient antioxidants including phenolic acids like ferulic, coumaric, syringic, vanillic, and kojic acid. An especially interesting group of antioxidants in soy miso is the group of antioxidants related to miso fermentation. In several recent studies, the amount of some specific antioxidants in soy miso appears to increase when fermentation is carried out for a longer period of time. DDPH (2,2,-diphenyl-1-picrylhydrazyl) antioxidants appear to be one category of miso antioxidants that increase with prolonged fermentation. These particular free radical scavengers may be more plentiful in miso that has been fermented for many months—or even several years—in comparison to miso that has only been fermented for one to three months. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Many of these phytonutrients can function as antioxidants and anti-inflammatory substances. Due to differences in starting ingredients, micro-organisms used for fermentation, and total fermentation time, not all of the phytonutrients listed here are contained in all varieties of soy miso. |
Miso nutritional value
per 100 g (3.5 oz) Energy 831 kJ (199 kcal) Carbohydrates 26.47 Sugars 6.2 Dietary fiber 5.4 Fat 6.01 saturated 1.139 monounsaturated 1.242- polyunsaturated 3.204 Protein 11.69 Tryptophan 0.155 g Threonine 0.479 g Isoleucine 0.508 g- Leucine0.82 g Lysine 0.478 g Methionine 0.129 g Cystine 0 g Phenylalanine 0.486 g Tyrosine 0.352 g Valine 0.547 g Arginine 0.784 g Histidine 0.243 g Alanine 0.5 g Aspartic acid 1.171 g Glutamic acid 1.915 g Glycine 0.447 g Proline 0.619 g Serine 0.601 g Water 50 Alcohol 0 Vitamin A equiv .4 µg (1%) beta-carotene 52 µg (0%) lutein and zeaxanthin 0 µg Thiamine (vit. B1) 0.098 mg (9%) Riboflavin (vit. B2) 0.233 mg (19%) Niacin (vit. B3) 0.906 mg (6%) Pantothenic acid (B5) 0.337 mg (7%) Vitamin B6 0.199 mg (15%) Folate (vit. B9) 19 µg (5%) Vitamin B12 0.08 µg (3%) Choline 72.2 mg (15%) Vitamin C0 mg (0%) Vitamin D0 IU (0%) Vitamin E 0.01 mg (0%) Vitamin K29.3 µg (28%) Calcium 57 mg (6%) Iron 2.49 mg (19%) Magnesium 48 mg (14%) Manganese 0.859 mg (41%) Phosphorus 159 mg (23%) Potassium 210 mg (4%) Sodium 3728 mg (249%) Zinc 2.56 mg (27%) Percentages are relative to US recommendations for adults.Source: USDA Nutrient Database |