Know what’s on your plate
Natto
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 211 kcal —
- Protein 19 g 39%
- Carbohydrate 7.3 g 3%
- Fat 11 g 14%
- Saturated fat 1.6 g 8%
- Fibre 5.4 g 19%
- Sugars 4.9 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 13 mg 14%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 23.1 µg 19%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 0 mg 0%
- Pantothenic acid (B5) 0.22 mg 4%
- Vitamin B6 0.13 mg 8%
- Folate (B9) 8 µg 2%
- Vitamin B12 0 µg 0%
- Choline 57 mg 10%
Minerals
- Calcium 217 mg 17%
- Iron 8.6 mg 48%
- Magnesium 115 mg 27%
- Phosphorus 174 mg 14%
- Potassium 729 mg 16%
- Zinc 3 mg 28%
- Copper 0.67 mg 74%
- Manganese 1.5 mg 66%
- Selenium 8.8 µg 16%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 211 | 19 g | 7.3 g | 11 g |
| 1 × cup | 175 g | 369 | 34 g | 13 g | 19 g |
| 2 × cup | 350 g | 739 | 68 g | 26 g | 39 g |
| ½ × cup | 87.5 g | 185 | 17 g | 6.4 g | 9.6 g |
| 3 × cup | 525 g | 1108 | 102 g | 38 g | 58 g |
| 4 × cup | 700 g | 1477 | 136 g | 51 g | 77 g |
Similar foods
Questions about Natto
What does natto taste like?
Natto has a savoury, earthy flavour, a little like mature cheese, with a sticky, stringy texture and a pungent aroma. If you are new to it, try a small spoonful stirred with soy sauce and spring onion.
How do you eat natto?
Stir it briskly with chopsticks until it turns glossy and forms long strings, then serve it over hot rice. Mustard, soy sauce, chopped spring onion or a raw egg yolk are common additions.
Can you heat natto?
Yes, but prolonged cooking can dull its aroma and sticky texture. For natto rice, stir it through rice just before serving; you can also add it to miso soup off the heat.
How should you store natto?
Keep unopened natto chilled and follow the date on the pack. Freeze it for longer storage, then thaw it overnight in the fridge; stir it again before eating.
Which dishes use natto?
The best-known way to serve natto is over rice, often with mustard, soy sauce and spring onion. It is also used in natto maki sushi, and can be stirred into miso soup or added to a Japanese-style omelette.
Can you use miso instead of natto?
Not as a direct substitute: miso is a salty, smooth fermented paste, while natto is made from whole soybeans and is sticky and stringy. Miso has 3,728 mg sodium per 100 g, compared with 7 mg in natto.
Is natto made from soybeans?
Yes. Cooked soybeans are fermented with Bacillus subtilis var. natto, which gives natto its distinctive sticky coating and strong aroma.
Does natto contain much protein?
A 100 g portion provides 19 g of protein. A small serving of about 30 g gives you a way to try its strong flavour without committing to a full bowl.
Source: USDA FoodData Central 172443 · per 100 g · carbohydrate per EU label, fibre excluded
