Natto
Overview
Natto is fermented soybeans providing unique Bacillus subtilis probiotics, vitamin K2, and enhanced nutrient bioavailability.
Within the BRAIN Diet framework, natto is fermented soybeans with unique Bacillus subtilis and is part of the fermented foods strategy [1][2].
Key Nutritional Highlights
- Natto fermentation by Bacillus subtilis produces unique peptides and microbial metabolites [1]
- Fermented soybeans retain isoflavones studied for metabolic and inflammatory pathways [2]
- Natto is fermented soybeans providing unique Bacillus subtilis probiotics, vitamin K2, and enhanced nutrient bioavailability. [1]
- Natto is fermented soybeans with unique Bacillus subtilis and is part of the fermented foods strategy. [2]
- Natto is fermented soybeans providing unique Bacillus subtilis probiotics, vitamin K2, and enhanced nutrient bioavailability.
Food Context
Synergies
- Part of fermented foods rotation
Sourcing
- Choose quality sources
Preparation
- Acquired taste; can be an acquired preference
- Unique probiotic profile
Essential Amino Acid Profile
Natto provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 211 kcal | — |
| Protein | 19.4 g | — |
| Total fat | 11 g | — |
| Saturated fat | 1.6 g | — |
| Carbohydrates | 12.7 g | — |
| Fibre | 5.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 8.6 mg | 47.8% |
| Zinc | 3 mg | 27.5% |
| Magnesium | 115 mg | 27.4% |
| Selenium | 8.8 µg | 16% |
| Calcium | 217 mg | 21.7% |
| Potassium | 729 mg | 21.4% |
| Choline | 57 mg | 10.4% |
| Folate | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 7.6% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 798 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
[1] Natto fermentation by Bacillus subtilis produces unique peptides and microbial metabolites. Bravo et al. 2011. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve
[2] Fermented soybeans retain isoflavones studied for metabolic and inflammatory pathways. Fuloria et al. 2022. Genistein: A Potential Natural Lead Molecule for New Drug Design and Development for Treating Memory Impairment