Jess: Hey Adam, that is a good question. For a little Miso baseline...Miso soup is a japanese soup that is actually highly touted in Japan for its many health and nutritional benefits. Miso, similarly to soy paste and tempeh is actually a type of fermented soy protein which has been more recently studied in western cultures throughout the 20th century due to their health benefits in r/t phytochemicals (1) and isoflavones (2). In 1999 the U.S. FDA actually approved the food label health claim in the prevention of coronary artery disease. (more info Jess The RD Nutrition Facts Panel/Health Claims)
So, is miso soup high in iron? For a health claim to be "high" indicates that the product must contain 20% of your dietary recommendation for a specific item. The dietary recommendation for iron per the Food and Nutrition Board at the Institute of Medicine recommends...
Infants and children
7 months to 1 year: 11 mg/day
1 to 3 years: 7 mg/day
4 to 8 years: 10 mg/day
Males
14 to 18 years: 11 mg/day
Age 19 and older: 8 mg/day
Females
14 to 18 years: 15 mg/day
19 to 50 years: 18 mg/day
51 and older: 8 mg/day
Unfortunately based on multiple nutrition label evaluations, miso soup is NOT a high iron food. It frequently ranges from 5-8% the recommended daily intake of iron. Look at this list of the Top 10 Iron Rich Foods - WebMD for some high iron options. A traditional miso soup recipe includes miso, vegetables and tofu. It is believed to be a detoxifying agent to potentially prevent cancers, digestive, and heart concerns. it is even believed to improve cognition and mental focus! So, although this item is frequently high in sodium (740-1100mg in 1 serving) it still has some positive health claims for an item to be consumed in moderation. Also, you will find many high iron foods would actually be a great accompaniment in your Miso soup to add a little nutritional bang EX: dark leafy greens, beans, iron rich grains. Continue reading below for sample nutritional evaluations and some RECIPES :) Thank you Adam for your great question!
MISO RECIPES
2 Tbsp dried wakame
3 c water
1 packet (0.75 oz) dashi stock base (such as Dashi Moto)
2 Tbsp white miso
1 12 oz package silken-firm tofu, drained and cut into cubes
1 c (about 3 oz) thinly sliced shiitake mushroom caps
1/4 c thinly sliced scallions
1/2 Tbsp low-sodium soy sauce
1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.
Makes 4 servings. Per serving: 81 cal, 4 g fat (0.4 g sat), 349 mg sodium, 7 g carbs, 1 g fiber, 7 g protein
3 c water
1 packet (0.75 oz) dashi stock base (such as Dashi Moto)
2 Tbsp white miso
1 12 oz package silken-firm tofu, drained and cut into cubes
1 c (about 3 oz) thinly sliced shiitake mushroom caps
1/4 c thinly sliced scallions
1/2 Tbsp low-sodium soy sauce
1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.
Makes 4 servings. Per serving: 81 cal, 4 g fat (0.4 g sat), 349 mg sodium, 7 g carbs, 1 g fiber, 7 g protein
Wakame
A seaweed packed with the antioxidant compound fucoxanthin.
It can be tough, so use kitchen shears to cut it into smaller pieces.
Dashi
It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives miso soup its signature subtle fish flavor and light amber color. Dashi comes in three forms, all of which can be used to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe above.
A seaweed packed with the antioxidant compound fucoxanthin.
It can be tough, so use kitchen shears to cut it into smaller pieces.
Dashi
It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives miso soup its signature subtle fish flavor and light amber color. Dashi comes in three forms, all of which can be used to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe above.
Miso Glazed Salmon: Good Housekeeping - Light and
Healthy Cookbook
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| For another variation check out the recipe at Little Bears Kitchen |
Prep: 10 minutes Broil: 10 minutes
1/4C White Miso
5 tsp sugar
4 tsp seasoned rice vinegar
3 tsp water
2 tsp minced, peeled fresh ginger
4 salmon steaks, 1in thick (6oz each)
1 green onion, thinly sliced diagonally
1. Preheat broiler, lightly spray rack in broiling pan with non stick cooking spray
2. in small bowl, mix miso, sugar, vinegar, water, and ginger: set aside
3. Place salmon steaks on rack in broiling pan. Place pan in broiler closest position to heat source: broil salmon 5 minutes. Remove pan from broiler and spread half of miso mixture on salmon: broil 1 minute longer.
4. Remove pan from broiler: turn salmon over and top with remaining miso mixture. Broil salmon until miso mixture is bubbly and salmon is opaque throughout, 3-4 minutes. Sprinkle with green onion before serving. makes 4 main dishes.
Each serving: about 260 calories (24% calories from fat), 35g protein, 13g cho, 7g total fat (1g saturated), 86mg cholesterol, 870mg sodium.
References
Barnes, Stephen "Evolution of the Health Benefits of Soy Isoflavones" Experimental Biology and Medicine, March 1998, vol 217.3 386-396
Chao Wu Xiao "Health Effects of Soy Proteins and Isoflavones in Humans" The Journal of Nutrition June 2008 Vol 138 No. 6 1244-1249
www.myfitnesspal.com
Resources
Medline Plus - Iron for signs and symptoms of iron deficiency + general nutritional iron information.
Health Claims and Their Descriptors
www.myfitnesspal.com
Resources
Medline Plus - Iron for signs and symptoms of iron deficiency + general nutritional iron information.
Health Claims and Their Descriptors
1. Phytochemical -
A nonnutritive bioactive plant substance, such as a flavonoid or carotenoid, considered to have a beneficial effect on human health.
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2. Isoflavone -
A flavonoid found in soy
3. Flavonoid -
Any of a large group of phytonutrients that are water-soluble pigments, considered to have antioxidant and anti-inflammatory properties. Also called bioflavonoid.
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Information on Sodexo Workplace - Miso Soup www.myfitnesspal.com
Calories 70 Sodium 1100 mg Total Fat 2 g Potassium 110 mg Saturated 0 g Total Carbs 8 g Polyunsaturated 1 g Dietary Fiber 2 g Monounsaturated 0 g Sugars 2 g Trans 0 g Protein 6 g Cholesterol 0 mg Vitamin A 9% Calcium 5% Vitamin C 2% Iron 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
| Calories | 70 | Sodium | 1100 mg |
| Total Fat | 2 g | Potassium | 110 mg |
| Saturated | 0 g | Total Carbs | 8 g |
| Polyunsaturated | 1 g | Dietary Fiber | 2 g |
| Monounsaturated | 0 g | Sugars | 2 g |
| Trans | 0 g | Protein | 6 g |
| Cholesterol | 0 mg | ||
| Vitamin A | 9% | Calcium | 5% |
| Vitamin C | 2% | Iron | 6% |
Information on Kikkoman - Instant Tofu Miso Soup Soybean Paste With Tofu from www.myfitnesspal.com
| Calories | 35 | Sodium | 740 mg |
| Total Fat | 1 g | Potassium | 0 mg |
| Saturated | 0 g | Total Carbs | 3 g |
| Polyunsaturated | 0 g | Dietary Fiber | 0 g |
| Monounsaturated | 0 g | Sugars | 0 g |
| Trans | 0 g | Protein | 3 g |
| Cholesterol | 0 mg | ||
| Vitamin A | 0% | Calcium | 2% |
| Vitamin C | 0% | Iron | 6% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need
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