natto
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, natto is exceptionally healthy. It's a powerhouse of nutrients, particularly known for its high content of Vitamin K2, which is crucial for bone health and cardiovascular well-being. It also contains nattokinase, an enzyme studied for its potential to support blood circulation, and beneficial probiotics for gut health.
Natto is rich in plant-based protein, fiber, and essential minerals like iron and magnesium. Its standout benefits include a high concentration of Vitamin K2, vital for calcium metabolism, and potent probiotics (Bacillus subtilis) that promote a healthy gut microbiome and aid digestion. It also provides the unique enzyme nattokinase.
Per 100 grams, natto contains approximately 211 calories and a significant 19.4 grams of protein. It also provides about 11 grams of fat and 12.68 grams of carbohydrates, making it a nutrient-dense food that contributes to satiety and muscle maintenance.
Yes, natto is naturally vegan as it is made solely from fermented soybeans. It is also gluten-free, provided no gluten-containing ingredients are added during processing or serving, such as certain soy sauces. Always check labels if you have a severe gluten allergy.
Natto can be a good food choice for diabetics due to its high fiber and protein content, which can help regulate blood sugar levels. While it contains about 12.68g of carbs per 100g, its low glycemic index and overall nutritional profile make it suitable in moderation. It's not strictly 'low-carb' for a ketogenic diet, but can fit into a balanced diet.
Natto has a distinctive, pungent aroma often described as earthy or cheesy, and a unique savory, slightly bitter taste. Its most notable characteristic is its extremely sticky, stringy, and slimy texture, which is a result of the fermentation process and the production of polyglutamic acid.
natto is a versatile ingredient found in cuisines around the world. With 211 calories per 100g and 19.4 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume category with complete nutrition information.
View all legume →Natto is traditionally eaten for breakfast in Japan, often mixed with soy sauce, karashi mustard, and chopped scallions, served over rice. It can also be added to miso soup, salads, or used as a topping for toast or pasta. The key is to mix it vigorously to enhance its flavor and texture.
Unopened natto should be stored in the refrigerator and consumed by its 'best by' date. Once opened, it's best to consume it within a day or two. Natto can also be frozen for longer storage, typically up to a few months, without significantly impacting its texture or nutritional value; thaw it in the refrigerator before use.
Nattokinase is a potent enzyme produced during the fermentation of soybeans into natto by the bacterium Bacillus subtilis. It has been extensively studied for its fibrinolytic (clot-dissolving) activity, suggesting potential benefits for cardiovascular health by supporting healthy blood flow and reducing the risk of blood clots.
The strong smell and sticky, stringy texture of natto are natural byproducts of the fermentation process. The Bacillus subtilis bacteria break down the soybeans, producing ammonia compounds that contribute to its pungent aroma, and polyglutamic acid, which creates the characteristic slimy, viscous consistency.