Legumes • Deep Nutrition Analytics
Natto
Delivering 211 kcal per 100 grams, Natto functions as a legumes with balanced macronutrients (211 kcal) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Copper at 74% of the standard daily value (0.667 mg). A higher calorie density (2.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 19.4 g
- Carbohydrates
- 12.7 g
- Fat
- 11 g
- Fiber
- 5.4 g
Carbohydrate Quality & Sustained Energy
Natto delivers 12.7g of carbohydrates balanced with 5.4g of fiber, yielding 7.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 4.9 g |
| Carbohydrate, by difference | 12.7 g |
| Energy | 211 kcal |
| Protein | 19.4 g |
| Energy | 883 kJ |
| Fiber, total dietary | 5.4 g |
| Total lipid (fat) | 11 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.7 mg |
| Manganese | 1.5 mg |
| Iron | 8.6 mg |
| Zinc | 3 mg |
| Magnesium | 115 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin K (phylloquinone) | 23.1 µg |
| Vitamin C, total ascorbic acid | 13 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.6 mg |
| Magnesium, Mg | 115 mg |
| Phosphorus, P | 174 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 1.5 mg |
| Calcium, Ca | 217 mg |
| Potassium, K | 729 mg |
| Zinc, Zn | 3 mg |
| Selenium, Se | 8.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 8 µg |
| Folate, DFE | 8 µg |
| Choline, total | 57 mg |
| Ash | 1.9 g |
| Fatty acids, total saturated | 1.6 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 8 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.6 g |
| Alanine | 0.8 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.6 g |
| Proline | 1.4 g |
| Water | 55 g |
| Fatty acids, total monounsaturated | 2.4 g |
| Fatty acids, total polyunsaturated | 6.2 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.4 g |
| MUFA 18:1 | 2.4 g |
| PUFA 18:2 | 5.5 g |
| PUFA 18:3 | 0.7 g |
| Pantothenic acid | 0.2 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.5 g |
| Lysine | 1.1 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 0.9 g |
| Histidine | 0.5 g |
| Aspartic acid | 2 g |
| Serine | 1.1 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 729 mg of dietary potassium (16% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.6 mg of dietary iron (48% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup175 g
Compare Natto with Category Peers
Vegetarian meatloaf or patties vs Natto
Compared to Vegetarian meatloaf or patties, Natto has 17% more fiber and 7% higher calories per 100g.
Meatballs, meatless vs Natto
Compared to Meatballs, meatless, Natto has 17% more fiber and 7% higher calories per 100g.
Frequently Asked Questions
How many calories are in Natto?
A standard 100-gram serving of Natto contains 211 calories (883 kJ), alongside 19.4g of protein, 12.7g of carbohydrates, and 11g of fat.
In common serving sizes:- 175g (cup): ~369 kcal
Is Natto suitable for a keto or low-carb diet?
Yes, in moderation. Natto contains 7.3g of net carbs per 100g (12.7g carbs minus 5.4g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Natto?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Natto are:
- Copper: 0.667 mg (74% of your daily value)
- Manganese: 1.53 mg (67% of your daily value)
- Iron: 8.6 mg (48% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172443).