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 | — |
| Sugars | 4.9 g | — |
| Fibre | 5.4 g | — |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| 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 |
| Vitamin K2 | Present — quantity not established * | — |
- * Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
- * Vitamin K2: Natto is a documented dietary source of menaquinones (vitamin K2). USDA SR Legacy reports phylloquinone (vitamin K1), not K2, so K2 quantity is not established here.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
2 substances in this food
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
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