Soup, miso or tofu: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and savory Japanese soup, miso or tofu soup features a delicate broth (often dashi) infused with miso paste, typically containing cubes of silken tofu and sometimes seaweed or scallions. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 4 cups dashi broth (or vegetable broth) - 1/4 cup miso paste (white or red) - 4 oz silken tofu, cut into 1/2-inch cubes - 2 tbsp chopped scallions - 1/4 cup dried wakame seaweed (optional, rehydrated) Instructions: 1. In a medium saucepan, bring dashi broth to a gentle simmer over medium heat. Do not boil. 2. Remove a small amount of hot broth and whisk it with the miso paste in a separate bowl until smooth. This prevents the miso from clumping. 3. Reduce heat to low. Stir the dissolved miso paste back into the saucepan. Do not boil after adding miso, as it can diminish its flavor and beneficial properties. 4. Gently add the tofu cubes and rehydrated wakame (if using). Heat through for 2-3 minutes. 5. Serve immediately, garnished with chopped scallions.
Per 100g reference serving, Soup, miso or tofu provides 24 kcal of energy, 2.21g protein (34% of calories), 2.3g total carbohydrates (36% of calories, including 0.6g dietary fiber and 0.77g sugars), and 0.85g total fat (30% of calories).
Vitamins Profile in Soup, miso or tofu (Per 100g)
Track how Soup, miso or tofu contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.9 mg | 2.1% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin A (RAE) | 5 µg | 0.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.07 mg | 0.5% DV |
| Vitamin K (Phylloquinone) | 22.4 µg | 18.7% DV |
| Vitamin B1 (Thiamin) | 0.024 mg | 2% DV |
| Vitamin B2 (Riboflavin) | 0.053 mg | 4.1% DV |
| Vitamin B3 (Niacin) | 0.526 mg | 3.3% DV |
| Vitamin B6 (Pyridoxine) | 0.025 mg | 1.5% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 8.4 mg | 1.5% DV |
| Beta-Carotene | 63 µg | 1.8% DV |
| Lutein + Zeaxanthin | 114 µg | 1.1% DV |
Minerals & Electrolytes in Soup, miso or tofu (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.47 mg | 2.6% DV |
| Calcium (Ca) | 25 mg | 1.9% DV |
| Magnesium (Mg) | 8 mg | 1.9% DV |
| Potassium (K) | 77 mg | 1.6% DV |
| Zinc (Zn) | 0.26 mg | 2.4% DV |
| Selenium (Se) | 1.7 µg | 3.1% DV |
| Phosphorus (P) | 27 mg | 2.2% DV |
| Copper (Cu) | 0.051 mg | 5.7% DV |
| Sodium (Na) | 467 mg | 20.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.045 g | 2.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.321 g | 2.3% DV |
| Monounsaturated Fat (MUFA) | 0.181 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.367 g | 1.8% DV |
| Saturated Fat (SFA) | 0.154 g | 0.8% DV |
| Dietary Cholesterol | 1 mg | 0.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Soup, miso or tofu contains 24 calories (kcal), 2.21g of protein, 2.3g of carbohydrates (0.6g fiber, 0.77g total sugars), and 0.85g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Soup, miso or tofu has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -0.068 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Soup, miso or tofu: Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Soup, miso or tofu by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.