Miso soup is a traditional Japanese soup that is made with a fermented soybean paste called miso. It is often served alongside rice and other dishes in a Japanese meal. Miso soup is known for its savory, umami flavor and health benefits. But many people wonder just how many calories are in a typical bowl of miso soup, especially when toppings like tofu are added.
What is Miso Soup?
Miso soup is made by mixing miso paste with dashi, a Japanese broth made from kelp and bonito flakes. The paste and broth are combined and simmered, with ingredients like tofu, scallions, and wakame seaweed frequently added to the soup.
The miso paste used to make the soup is a fermented mixture of soybeans, salt, and koji rice mold. This fermentation process can take anywhere from a few weeks to a few years depending on the type of miso used. This fermentation allows the development of an intricate flavor profile characterized by deep umami or savory flavors.
There are many variations of miso paste ranging in color from white to red to brown. The different colors indicate differences in fermentation length and soybean/rice ratios. Some common types of miso are:
- White (shiro) miso – fermented for a short time, mild sweet flavor
- Yellow (shinshu) miso – fermented for an intermediate length, salty flavor
- Red (aka) miso – fermented for a long time, robust salty flavor
- Brown rice miso – unpasteurized, sweet nutty flavor
Any of these miso varieties can be used to make a delicious miso soup. The choice of miso can impact the final flavor, color, and nutritional profile of the soup.
Nutrition Facts of Miso Soup
As a Japanese staple, miso soup provides some important nutritional benefits. Here is the basic nutrition information for 1 cup (240ml) of miso soup:
- Calories: 40
- Fat: 2g
- Sodium: 670mg
- Carbs: 4g
- Protein: 3g
The nutritional profile can vary depending on factors like:
- Type of miso paste used
- Quantity of miso paste used
- Addition of other ingredients like vegetables, tofu, etc.
- Sodium content of broth
But in general, miso soup is low in calories and fat. It provides a modest amount of protein and carbs along with a high level of sodium.
Calories in Miso Soup with Tofu
One of the most popular additions to miso soup is tofu. Tofu is a protein-rich food made from condensed soy milk. It has a mild flavor that absorbs the taste of the soup.
Tofu comes in several different forms like silken, soft, firm, and extra firm. Any of these types of tofu can be added to miso soup. Cubes of soft tofu are common as they break down easily when simmered in the broth.
Here are the nutrition facts for 1 cup of miso soup made with 2 ounces or 56g of soft tofu:
- Calories: 83
- Fat: 3g
- Sodium: 670mg
- Carbs: 4g
- Protein: 8g
The addition of tofu significantly increases the protein content of the soup while adding minimal calories and fat. It also enhances the texture of the soup.
Other common toppings like scallions, mushrooms, and wakame seaweed provide extra nutrients and flavor with minimal calorie impact. For example, 1 tablespoon of dried wakame seaweed only has around 5 calories.
Calories Per Serving
When determining how many calories are in miso soup with tofu for your meal, serving size matters. Here are some examples of calorie totals for typical serving sizes:
| Serving Size | Calories |
|---|---|
| 1 cup | 83 |
| 2 cups | 166 |
| 3 cups | 249 |
As you increase your portion, the calories add up. But a single serving of around 1 cup contains under 100 calories when made with tofu.
Health Benefits of Miso Soup with Tofu
Beyond its light calorie count, miso soup with tofu has some great health benefits. Here are some of the ways this soup can boost your health:
- Protein – The tofu provides plant-based protein needed for muscle growth and satisfying hunger.
- Probiotics – Miso contains natural probiotics that support gut and digestive health.
- Prebiotics – Many vegetables added like scallions have prebiotics to feed probiotics.
- Bone health – The calcium in tofu may protect bone mineral density.
- Anti-inflammatory – Compounds in miso reduce inflammation in the body.
- Anti-cancer – Isoflavones from soy may inhibit cancer cell growth.
Enjoying miso soup with tofu on a regular basis may provide antioxidant protection, immune system support, and other wellness benefits.
Ways to Make Miso Soup with Tofu
There are endless possibilities when making miso soup with tofu. You can follow traditional recipes or get creative with ingredients to make a hearty, nutritious soup.
Classic Japanese Method
For a classic Japanese preparation:
- Simmer 4 cups of dashi stock and 2-3 tablespoons of miso paste until miso dissolves.
- Dice 1 block of soft or silken tofu into 1/2 inch cubes.
- Add tofu, 1 cup chopped scallions, and 1 ounce dried wakame seaweed to soup. Simmer for 1-2 minutes.
- Remove from heat. Add more scallions for garnish if desired.
Spicy Tofu and Vegetable
For a spicy preparation:
- Saute 1 tablespoon grated ginger in 1 tablespoon oil over medium heat for 1 minute.
- Add 3 cloves minced garlic and red pepper flakes. Cook for 30 seconds.
- Add 4 cups broth and 3 tablespoons miso paste. Simmer for 3 minutes.
- Stir in 1 cup cubed firm tofu, 1 cup sliced mushrooms, 1 cup bok choy, and 1 teaspoon chili oil. Cook for 2 minutes.
- Top with sliced scallions and enjoy.
Chickpea Miso Soup
For a vegan twist:
- Saute 1 diced onion and 2 cloves minced garlic in 1 tablespoon oil for 2-3 minutes.
- Add 4 cups vegetable broth and 2 tablespoons white miso. Whisk well and bring to a simmer.
- Add 1 15-ounce can chickpeas (drained and rinsed), 1 cup chopped kale, and 2 ounces chopped firm tofu.
- Simmer for 5 minutes until kale is wilted.
- Top with sliced scallions and serve.
Tips for Adding Tofu
To highlight the tofu in your miso soup, follow these tips:
- Press or drain the tofu first to remove excess moisture.
- Cut the tofu into smaller cubes no more than 1/2 inch in size.
- Add the tofu toward the end to prevent it from breaking down too much.
- Use firmer varieties like medium or extra firm to maintain texture.
- Saute or brown the tofu before adding for more flavor.
Low Calorie Tofu Soup Options
To create an even lighter miso soup with tofu, you can use the following substitutions:
- Replace half the tofu with mushrooms or other vegetables.
- Use reduced sodium broth.
- Use a white or yellow miso rather than red miso.
- Top with thinly sliced negi onions rather than full scallions.
- Flavor with lemon juice and red pepper instead of salt.
With these tweaks, you can make a delicious miso soup with tofu that keeps the calories around 50-60 per cup.
Is Miso Soup Filling?
One of the biggest benefits of miso soup with tofu is it is very filling and satisfying. The protein from the tofu along with the fiber, probiotics, and umami flavors create a soup that will help curb your hunger.
In Japan, miso soup is served daily for breakfast or alongside rice to provide lasting energy. The carb and protein combo keeps you full for hours.
Research also shows components of miso like soy isoflavones and leucine help regulate appetite hormones. This leads to decreased hunger and more effective appetite control.
So while the calories are low, miso soup with tofu offers plenty of nutrition and volume that makes it a filling addition to your meal.
Uses for Leftover Miso Soup
Like many soups, miso soup with tofu tastes even better the next day once the flavors have blended further. You can safely store leftovers in the refrigerator for 3-4 days.
Some ways to use leftover miso-tofu soup include:
- Drink it as a quick snack.
- Pour it over rice or noodles for an easy lunch.
- Crack an egg directly into the reheated soup for extra protein.
- Stir in shredded chicken or cooked beef for a heartier soup.
- Add more vegetables like mushroom or bok choy.
Freezing smaller portions can help you enjoy the leftovers for weeks. The umami flavors will deepen over time in the freezer.
Conclusion
Miso soup made with soft tofu makes for a light, comforting meal rich in nutrition. A 1-cup portion contains around 80 calories depending on the ingredients used.
Bulk up this Japanese staple with extra tofu, vegetables, and protein for a filling and energizing soup. Play around with different miso varieties and spices for flavor twists.
Enjoy miso soup with tofu for its savory flavors and wealth of potential health benefits from natural probiotics, antioxidants, and soy isoflavones.
