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.
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)
Selected food and preparation: Natto. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 211 kcal | — |
| Protein | 19.4 g | — |
| Total fat | 11 g | — |
| Saturated fat | 1.6 g | — |
| Carbohydrates | 12.7 g | — |
| Sugars | 4.9 g | — |
| Fibre | 5.4 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 8.6 mg | 47.8% |
| Zinc | 3 mg | 27.5% |
| Magnesium | 115 mg | 27.4% |
| Phosphorus | 174 mg | 24.9% |
| Manganese | 1.5 mg | 66.4% |
| Selenium | 8.8 µg | 16% |
| Calcium | 217 mg | 21.7% |
| Potassium | 729 mg | 21.4% |
| Copper | 0.7 mg | 74.1% |
| Choline | 57 mg | 10.4% |
| Vitamin B6 | 0.1 mg | 10% |
| Vitamin B2 | 0.2 mg | 14.6% |
| Vitamin B1 | 0.2 mg | 13.3% |
| Vitamin C | 13 mg | 14.4% |
| Vitamin K | 23.1 µg | 19.3% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Alpha-linolenic acid (ALA; 18:3 n-3) | 0.7 g | USDA 18:3 quantity; isomer from USDA soybean oil nutrient 1404 |
| Spermidine | Present — quantity not established [5] | Measured food occurrence; content varies by sample and preparation. |
- Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation.
- Spermidine: Esparza et al. (2021) supports this qualitative constituent record. See technical provenance for food form and measurement details. [5]
Technical provenance
Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
Spermidine: Muñoz-Esparza et al. (2021), §3.1 and Figures 3–5: Natto is identified as a spermidine-containing food. The selected USDA panel does not quantify this analyte. A comparable product-specific per-100 g value is not established here. https://doi.org/10.3390/foods10081752 [5]
Substances
3 substances in this food
Spermidine
Occurs directly in this food; a product-specific amount is not established.
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
[3] Muñoz-Esparza et al. (2021). Occurrence of Polyamines in Foods and the Influence of Cooking Processes. Analytical evidence for spermidine occurrence; food type and preparation affect composition.
[4] Schurgers and Vermeer (2000), Determination of phylloquinone and menaquinones in food