Natto
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 13 MG | 14% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 0 MG | 0% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 8 UG | 2% | |
| Choline, total | 57 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 23.1 UG | 19% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 217 MG | 17% | |
| Iron, Fe | 8.6 MG | 48% | |
| Magnesium, Mg | 115 MG | 27% | |
| Phosphorus, P | 174 MG | 14% | |
| Potassium, K | 729 MG | 16% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 3.0 MG | 28% | |
| Copper, Cu | 0.7 MG | 74% | |
| Manganese, Mn | 1.5 MG | 66% | |
| Selenium, Se | 8.8 UG | 16% |
Nutrition Highlights
- Good source of protein with 19.4g per 100g.
- High in dietary fiber (5.4g per 100g), supporting digestive health.
- Good source of Iron, Fe (48% DV).
- Good source of Magnesium, Mg (27% DV).
- Good source of Zinc, Zn (28% DV).
- Rich source of Copper, Cu (74% of Daily Value per 100g).
About Natto
This traditional Japanese dish is made from fermented soybeans, known for its strong flavor, sticky texture, and distinctive aroma. The fermentation process, typically using *Bacillus subtilis*, not only enhances its nutritional profile but also gives it a unique, slightly nutty taste. It's a staple in Japanese cuisine, often enjoyed as a breakfast food or side dish, and is prized for its health benefits as much as its cultural significance.
Nutritionally, it stands out as a powerhouse of plant-based protein, offering nearly 19 grams per 100-gram serving, making it an excellent choice for vegetarians and vegans. It's also rich in dietary fiber, which supports digestive health, and contains healthy fats that contribute to heart health. One of its most notable features is its high content of vitamin K2, which plays a crucial role in bone health and cardiovascular function. Additionally, the fermentation process produces probiotics, which can promote gut health and improve digestion.
In the kitchen, it’s incredibly versatile. It’s commonly served over steamed rice, often mixed with soy sauce, mustard, or green onions. Some people enjoy it as a topping for toast or mixed into salads for added texture and flavor. Its strong taste can be an acquired one, but it pairs well with mild ingredients like avocado or tofu. Whether you’re exploring Japanese cuisine or looking to boost your nutrient intake, this fermented superfood is worth a try.
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