Natto nutrition facts
100 grams of natto contain 211 calories, 19 g of protein, 13 g of carbohydrates and 11 g of fat. It is an excellent source of copper (74% DV), manganese (67% DV), iron (48% DV) and protein (39% DV).
Nutrition Facts
Calories211
% Daily Value*
Total fat 11 g14%
Saturated fat 1.59 g8%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 7 mg0%
Total carbohydrate 12.7 g5%
Dietary fiber 5.4 g19%
Total sugars 4.89 g
Protein 19.4 g39%
Vitamin D 0 µg0%
Calcium 217 mg17%
Iron 8.6 mg48%
Potassium 729 mg16%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 34%Carbs 22%Fat 44%
211calories
19.4 gprotein
12.7 gcarbs
11 gfat
Values shown for 100 g.
Rich in
- Copper74%
- Manganese67%
- Iron48%
- Protein39%
- Zinc28%
- Magnesium27%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 13 mg | 14% |
| 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 | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 217 mg | 17% |
| Iron | 8.6 mg | 48% |
| Potassium | 729 mg | 16% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 174 mg | 14% |
| Zinc | 3.03 mg | 28% |
| Copper | 0.67 mg | 74% |
| Manganese | 1.53 mg | 67% |
| Selenium | 8.8 µg | 16% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 1.59 g | 8% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 2.43 g | - |
| Polyunsaturated fat | 6.21 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 55 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other legumes and legume products
| Per 100 g | Natto | Category average | Difference |
|---|---|---|---|
| Calories | 211 | 202 | +5% |
| Protein | 19.4 g | 13.8 g | +41% |
| Total carbohydrate | 12.7 g | 21.8 g | -42% |
| Total fat | 11 g | 7.65 g | +44% |
| Dietary fiber | 5.4 g | 6.56 g | -18% |
| Total sugars | 4.89 g | 4.05 g | +21% |
| Sodium | 7 mg | 271 mg | -97% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 172443. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.