Is Miso High in Protein?

Miso has been a vital source of protein in Japan for over a thousand years. Long before tofu became trendy or protein powders lined grocery shelves, miso was nourishing monks, farmers, and samurai. During Japan’s feudal era, soybeans were known as the “meat of the field,” and miso—made from fermented soybeans—served as a long-lasting, plant-based protein that sustained people through times of scarcity and war.

Miso is made by fermenting soybeans with salt and koji, a filamentous fungus that drives fermentation. Since soybeans contain 35–40% protein, it’s no surprise that miso is naturally protein-rich. Our White Miso contains about 2 grams of protein per tablespoon, while Aged Black Miso provides closer to 3 grams.

Soybeans are also a source of complete protein, meaning they provide all nine essential amino acids the human body can’t produce on its own. Through fermentation, this protein becomes more accessible. As the miso ferments, enzymes produced by koji break down the large, complex soy proteins into smaller peptides and individual amino acids, which make it easier for the body to digest and absorb.

Today, miso is most often used as a seasoning or condiment, but it still offers valuable nutrition—especially when combined with other high-protein foods. It also brings variety to your meals, which helps ensure you’re getting a wide range of nutrients. And let’s not forget—it’s delicious! Stir it into soups, use it to marinate fish or meat, or whisk it into a glaze for tofu to add rich umami flavor and a boost of plant-based protein. Need more ideas? Check out How to Use Miso Paste.