Miso is a fermented soybean paste used to flavor soups and sauces, offering iron, calcium, and protein. Because it's high in sodium, it's best used in moderation during pregnancy.
Why it's good in pregnancy
Miso provides iron and calcium to support your increased blood volume and your baby's bone development. Its protein and fiber content contribute to overall nutrition and digestion, and as a fermented food, it can also support gut health during pregnancy.
Key nutrients
IronSupports increased blood volume during pregnancy.
CalciumSupports your baby's developing bones and teeth.
ProteinSupports your baby's tissue growth and development.
FiberSupports healthy digestion during pregnancy.
ZincSupports immune function and cell growth.
Serving ideas
Whisk into a light miso soup with cooked vegetables
Use as a marinade base for cooked fish or chicken
Stir into salad dressings in small amounts
Add to sauces for roasted vegetables
Mix into a glaze for cooked tofu
Safety
Miso is high in sodium, so it's best to use it in moderate amounts rather than as a daily staple, especially if you're monitoring your blood pressure. Choose pasteurised miso products when possible and check labels for sodium content. If you have any condition affected by sodium intake, discuss your miso consumption with your healthcare provider.
High sodium — moderate.
Store miso in the refrigerator after opening, tightly sealed, where it will keep for several months. Use clean utensils each time you scoop from the container to avoid contamination. Because miso is high in sodium, use it sparingly in soups, marinades, and dressings rather than in large quantities. Check product labels to confirm pasteurisation and ingredient details before purchase.
Common questions
Is miso soup safe during pregnancy?Yes, in moderation, as long as it's made with pasteurised miso and any seafood or tofu added is fully cooked.
Why should I limit miso during pregnancy?Miso is high in sodium, so consuming it in moderation helps you avoid excess salt intake during pregnancy.
Does fermented miso offer gut health benefits?Miso does contain beneficial compounds from fermentation, though choosing pasteurised versions is recommended for food safety during pregnancy.
Did you know?
Miso is made by fermenting soybeans with salt and a specific mold culture, sometimes for months or years.
There are many varieties of miso, ranging in color and flavor from mild white to robust red.
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