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Natto
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| 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
Natto is fermented whole soybeans with a famously pungent aroma, stringy texture, and a devoted following in Japan. The fermentation by Bacillus subtilis produces a unique nutritional profile: high protein, moderate fat, useful fiber, and a relatively modest carbohydrate content compared to other soy preparations. It is also known as one of the richest food sources of vitamin K2. Eaten over rice for breakfast, often with a splash of soy sauce and mustard, it is an acquired taste that rewards persistence.
Dietary Information
Natto is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Natto include Copper, Cu (74% DV) , Manganese, Mn (66% DV) , Iron, Fe (48% DV) , Zinc, Zn (28% DV) , and Magnesium, Mg (27% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 211 calories per 100 grams, Natto gets 37% of its calories from protein, 24% from carbohydrates, and 47% from fat. This is moderately high, similar to many cooked grains and dairy products.
Compare Natto
See how Natto compares to other foods in terms of nutrition:
- Natto vs Beans, adzuki, mature seeds, raw
- Natto vs Beans, adzuki, mature seeds, cooked, boiled, without salt
- Natto vs Beans, adzuki, mature seeds, canned, sweetened
- Natto vs Yokan, prepared from adzuki beans and sugar
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