Natto

Overview

Natto is fermented soybeans providing unique Bacillus subtilis probiotics, vitamin K2, and enhanced nutrient bioavailability. 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

no recipes found

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.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Natto, FDC ID 172443, API, per 100 g edible portion, last checked 2026-03-14

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

• Natto: Fermented soybeans, unique Bacillus subtilis