Natto
Natto is a common pulse or soy food: affordable protein and fibre.
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?
- A concentrated protein food for the calories it costs.
- Natto is a common pulse or soy food: affordable protein and fibre.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Rice, Onion, Tomato.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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