Dietary labels are inferred automatically from Natto's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 37/100
How many beneficial nutrients Natto delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Natto come from — the split across carbs, fat & protein.
25% from carbs
-
Carbs 25%14.4 g per serving
-
Fat 44%11.0 g per serving
-
Protein 31%17.7 g per serving
What Natto is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 14.4 g | |
| Dietary Fiber | 5.4 g | |
| Total Sugars | 4.9 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 11.0 g | |
| Saturated Fat | 1.6 g | |
| Monounsaturated Fat | 2.4 g | — |
| Polyunsaturated Fat | 6.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 734.0 mg | — |
| Omega-6 Fatty Acids | 5,476.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 31.0 mg | — |
| Palmitic Acid | 1,168.0 mg | — |
| Stearic Acid | 393.0 mg | — |
| Palmitoleic Acid | 31.0 mg | — |
| Oleic Acid | 2,399.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 5,476.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 17.7 g | |
| Histidine | 512.0 mg | — |
| Isoleucine | 931.0 mg | — |
| Leucine | 1,509.0 mg | — |
| Lysine | 1,145.0 mg | — |
| Methionine | 208.0 mg | — |
| Phenylalanine | 941.0 mg | — |
| Threonine | 813.0 mg | — |
| Tryptophan | 223.0 mg | — |
| Valine | 1,018.0 mg | — |
| Alanine | 798.0 mg | — |
| Arginine | 909.0 mg | — |
| Aspartic Acid | 1,956.0 mg | — |
| Cystine | 220.0 mg | — |
| Glutamic Acid | 3,337.0 mg | — |
| Glycine | 646.0 mg | — |
| Proline | 1,403.0 mg | — |
| Serine | 1,121.0 mg | — |
| Tyrosine | 556.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 13.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 23.1 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.0 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 8.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 57.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 217.0 mg | |
| Iron | 8.6 mg | |
| Magnesium | 115.0 mg | |
| Phosphorus | 174.0 mg | |
| Potassium | 729.0 mg | |
| Sodium | 7.0 mg | |
| Zinc | 3.0 mg | |
| Copper | 0.7 mg | |
| Manganese | 1.5 mg | |
| Selenium | 8.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.9 g | — |
About Natto
Natto is a traditional Japanese breakfast food made from soybeans fermented with a beneficial bacterium called Bacillus subtilis. The fermentation gives it a powerful, pungent aroma, a savory, almost cheesy flavor, and a famously sticky, stringy texture that stretches in glossy threads when stirred, a quality prized by longtime fans and off-putting to newcomers. It is usually eaten over hot rice, seasoned with soy sauce, hot mustard, and chopped scallions, and folded into rice bowls, miso soup, and sushi.
Natto is a nutritional standout: rich in plant protein and fiber, it is one of the best sources of vitamin K2, which supports bone and heart health, and it supplies probiotics and an enzyme called nattokinase that researchers have studied for circulation. Buy it fresh or frozen, keep it refrigerated, and stir it vigorously before eating to develop its signature strings. It freezes well for longer storage.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Natto?
There are 212 calories in 100 g of Natto, or about 371 calories in 1 cup (175 g).
How much protein is in Natto?
Natto contains 17.7 g of protein per 100 g.
How many carbs are in Natto?
Natto has 14.4 g of carbohydrates per 100 g.
How much fat is in Natto?
Natto provides 11.0 g of total fat per 100 g.
What is Natto a good source of?
Natto is an excellent source of Copper (74% DV), Manganese (66% DV), Iron (48% DV), Protein (35% DV), Zinc (28% DV) and Magnesium (27% DV) and a good source of Dietary Fiber, Vitamin K, Calcium, Potassium, Selenium and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related soy
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
Soybeans, mature seeds, sprouted, cooked, steamed
Soy sauce made from soy and wheat (shoyu)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, dried-frozen (koyadofu)
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Soy meal, defatted, raw, crude protein basis (N x 6.25)
Compare Natto with…
- Natto vs Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
- Natto vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
- Natto vs Soybeans, mature seeds, sprouted, cooked, steamed
- Natto vs Soy sauce made from soy and wheat (shoyu)
- Natto vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
- Natto vs Tofu, dried-frozen (koyadofu)