What Happens to Your Body When You Eat Miso Soup Regularly

Miso soup is a traditional Japanese dish typically made with fermented soybean paste (miso), a broth made with dried fish and kelp (dashi), tofu, green onions, and seaweed. This combination is rich in beneficial plant compounds and probiotics. Eating miso soup regularly may improve gut and heart health and lower your risk of certain health conditions.

As a fermented food, miso paste contains beneficial bacteria, or probiotics, that help keep your digestive system healthy.

Both beneficial and harmful bacteria live in your gut. Having more beneficial gut bacteria helps your body absorb nutrients and digest food. Good bacteria also help your immune system stop harmful bacteria from overgrowing and making you sick. 

When you eat miso soup, you’re getting several probiotic strains that benefit your gut health and strengthen your immune system. Studies show people who frequently eat miso soup have improved digestion and a lower risk of stomach illnesses. 

Eating miso soup regularly may help lower cholesterol and prevent artery blockage that can lead to heart disease and stroke.

Miso paste contains compounds called plant sterols that help prevent the body from absorbing cholesterol. Tofu and miso also contain soy proteins that may help lower cholesterol and reduce the risk of heart disease.

A large 2019 study found that people who consumed 25 grams of soy protein every day reduced their LDL cholesterol levels (the “bad” cholesterol). Additionally, soy proteins contain antioxidants called isoflavones that may help prevent cell damage and support healthy blood vessels.

Isoflavones found in miso soup may also help reduce your risk of colon and breast cancer. Isoflavones are phytoestrogens, meaning they act like the hormone estrogen. Studies show that isoflavones’ phytoestrogenic and antioxidant effects may help reduce cancer cell damage and growth. Seaweed, an ingredient in miso soup, may also have anticancer properties. 

Human research on miso soup and cancer risk is limited and sometimes mixed. An older study of men without health conditions and men with colon cancer found that eating two cups of miso soup per day reduced colon cancer risk.

Another older study in Japan found that females who ate miso soup daily had a lower risk of developing breast cancer. More recent research also links consuming soy isoflavones to a decreased risk of breast cancer.

Miso soup is naturally high in sodium because salt is used to ferment and preserve miso paste. The dashi broth used in miso soup is also typically high in sodium. Eating a lot of sodium increases your risk of developing high blood pressure, which can lead to heart disease and stroke.  

If you eat miso soup regularly, you may develop high sodium levels. However, studies have found that miso soup contains a compound that may counteract sodium’s effect on blood pressure.

So, even as a high-sodium food, miso soup may not raise blood pressure. A study of Japanese men also found that frequent consumption of miso soup did not increase blood pressure. However, more research is needed to confirm this finding.

The nutritional information for miso soup can vary depending on the type of miso, broth, and added ingredients. One serving of miso soup is typically around 1 cup (240 grams) and contains 1 tablespoon (17 grams) of miso paste.

A traditionally prepared cup of miso soup—with dashi, tofu, green onions, and seaweed—may offer the following nutrients: 

Nutrient
Amount

Calories
65

Protein
5 grams (g)

Fat
2 g

Carbohydrates
5 g

Fiber
1 g

Sugar
2 g

Sodium
895 g, or 39% of the Daily Value (DV)

Copper
0.07 milligrams (mg), or 8% DV

Iron
1.5 mg, or 8% DV

Manganese
0.15 mg, or 6% DV

Vitamin K
5 micrograms (mcg), or 4% DV

Zinc
0.44 mg, or 4% DV

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