Natto
Fermented soybeans and by far the richest food source of vitamin K2 (MK-7).
Nutrition per 100 g
Standardised to 100 g of natto for fair comparison. Typical serving: 100 g — 211 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 211 kcal | 211 kcal | 100 kcal |
| Protein | 19.4 g | 19.4 g | 9.2 g |
| Carbohydrate | 12.7 g | 12.7 g | 6 g |
| Fat | 11 g | 11 g | 5.2 g |
| Fibre | 5.4 g | 5.4 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of natto, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 13 mg | 13 mg | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.01 mg | <1% |
| Vitamin K | 23.1 µg | 23.1 µg | 19% |
| Thiamin | 0.16 mg | 0.16 mg | 13% |
| Riboflavin | 0.19 mg | 0.19 mg | 15% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0.13 mg | 0.13 mg | 8% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.22 mg | 0.22 mg | 4% |
| Choline | 57 mg | 57 mg | 10% |
| Minerals | |||
| Calcium | 217 mg | 217 mg | 17% |
| Iron | 8.6 mg | 8.6 mg | 48% |
| Magnesium | 115 mg | 115 mg | 27% |
| Phosphorus | 174 mg | 174 mg | 14% |
| Potassium | 729 mg | 729 mg | 16% |
| Sodium | 7 mg | 7 mg | <1% |
| Zinc | 3 mg | 3 mg | 27% |
| Selenium | 8.8 µg | 8.8 µg | 16% |
| Copper | 0.67 mg | 0.67 mg | 74% |
| Manganese | 1.5 mg | 1.5 mg | 65% |
Source: USDA FoodData Central — Natto
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat natto?
- Complete plant protein plus fermentation-derived nutrients.
- Contains live Bacillus subtilis cultures.
- Cheap, shelf-stable frozen, and a small portion goes far.
How to include it
- Stir hard with the sachet mustard and soy, then spoon over rice.
- Mix through cooked brown rice with spring onion and egg.
- Add a small amount to miso soup at the end.
Things to consider
- Very high vitamin K — people on warfarin are usually advised to avoid it entirely.
- The smell and stringy texture are an acquired taste.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Tempeh
Fermented whole soybeans: 20 g protein and 9 g fibre per 100 g, with a firm, nutty bite.
- kcal
- 192
- protein
- 20.3 g
- fibre
- 9 g
per 100 g · Typical serving: 100 g
Miso Paste
Fermented soybean paste that delivers deep savoury flavour from a single spoonful.
- kcal
- 200
- protein
- 11.8 g
- fibre
- 5.3 g
per 100 g · Typical serving: 1 tbsp (17 g)
Tofu
A complete plant protein made from soybeans, often set with calcium salts.
- kcal
- 144
- protein
- 15 g
- fibre
- 2 g
per 100 g · Typical serving: 100 g firm
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