Natto
FDC ID: 172443
At a glance
Natto is a calorie-dense food in the Legumes and Legume Products category, providing 211 kcal per 100g. Each 100g supplies 19.4g of protein, 11g of fat, 12.7g of carbohydrates. It is an especially good source of copper (74% of the Daily Value), manganese (66% of the Daily Value), iron (48% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
211
kcal
Protein
19.4
g
Total Fat
11
g
Total Carbohydrate
12.7
g
Dietary Fiber
5.4
g
Nutrition profile of Natto
Natto provides about 211 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein.
Key nutrients and what they do
- Copper 74%aids iron use and the formation of red blood cells and collagen
- Manganese 66%supports bone formation and enzymes in carbohydrate/fat metabolism
- Iron 48%forms hemoglobin in red blood cells to carry oxygen through the body
- Protein 39%builds and repairs muscle, organs, enzymes and hormones
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people prone to anemia, menstruating women, and endurance athletes
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people focused on taste, skin/hair condition and immunity
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
Products & books related to Natto
As an Amazon Associate, NutriDB earns from qualifying purchases.
Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 211 kcal | 60 kcal |
| Protein | 19.4 g | 5.5 g |
| Fat | 11 g | 3.1 g |
| Carbs | 12.7 g | 3.6 g |
| Fiber | 5.4 g | 1.5 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Legumes and Legume Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 211 kcal | 10.6% | |
| Water | 55.02 g | — | |
| Protein | 19.40 g | 38.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 11 g | 14.1% | |
| Total Carbohydrate | 12.68 g | 4.6% | |
| Dietary Fiber | 5.40 g | 19.3% | |
| Sodium | 7 mg | 0.3% | |
| Potassium | 729 mg | 15.5% | |
| Calcium | 217 mg | 16.7% | |
| Magnesium | 115 mg | 27.4% | |
| Phosphorus | 174 mg | 13.9% | |
| Iron | 8.60 mg | 47.8% | |
| Zinc | 3.03 mg | 27.5% | |
| Copper | 0.67 mg | 74.1% | |
| Manganese | 1.53 mg | 66.4% | |
| Selenium | 8.80 μg | 16.0% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.01 mg | 0.1% | |
| Thiamin | 0.16 mg | 13.3% | |
| Riboflavin | 0.19 mg | 14.6% | |
| Niacin | 0 mg | 0.0% | |
| Vitamin B6 | 0.13 mg | 7.6% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 8 μg | 2.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 23.10 mg | 25.7% |
Frequently Asked Questions
How many calories does 100g of Natto have?
Natto has 211 kcal (calories) per 100g.
How much protein, fat, and carbs are in Natto?
Per 100g, Natto provides 19.4g protein, 11g fat, 12.7g carbohydrates.
Is Natto a good source of protein?
Yes — Natto provides 19.4g of protein per 100g, which makes it a practical protein source.
What nutrients is Natto high in?
Per 100g, Natto is a notable source of Copper (about 74% of the Daily Value), Manganese (about 66% of the Daily Value), Iron (about 48% of the Daily Value).
What is the source of this nutrition data for Natto?
These per-100g values come from USDA FoodData Central (public domain).
More foods in Legumes and Legume Products
Related Articles
Recently viewed
Related Products & Books
As an Amazon Associate, NutriDB earns from qualifying purchases.
Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)