Serving Size 100 grams

Nutritional Value and Analysis

Natto with a serving size of 100 grams has a total of 211 calories with 11 grams of fat. The serving size is equivalent to 100 grams of food and contains 99 calories from fat. This item is classified as legumes and legume products foods.

This food is a good source of protein, iron, copper, manganese, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine .

Protein 38% of DV

A serving of 100 grams of natto has 38% of the recommended daily needs of protein.

Iron 48% of DV

A serving of 100 grams of natto has 48% of the recommended daily needs of iron.

Copper 74% of DV

A serving of 100 grams of natto has 74% of the recommended daily needs of copper.

Manganese 67% of DV

A serving of 100 grams of natto has 67% of the recommended daily needs of manganese.

Tryptophan 67% of DV

A serving of 100 grams of natto has 67% of the recommended daily needs of tryptophan.

Threonine 62% of DV

A serving of 100 grams of natto has 62% of the recommended daily needs of threonine.

Isoleucine 75% of DV

A serving of 100 grams of natto has 75% of the recommended daily needs of isoleucine.

Leucine 54% of DV

A serving of 100 grams of natto has 54% of the recommended daily needs of leucine.

Lysine 47% of DV

A serving of 100 grams of natto has 47% of the recommended daily needs of lysine.

Phenylalanine 44% of DV

A serving of 100 grams of natto has 44% of the recommended daily needs of phenylalanine.

Valine 65% of DV

A serving of 100 grams of natto has 65% of the recommended daily needs of valine.

Histidine 56% of DV

A serving of 100 grams of natto has 56% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 211 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1.6g 8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 12.7g 4%
Dietary Fiber 5.4g 22%
Sugars 5g
Protein 19g
Vitamin A 0% Vitamin C 22%
Calcium 17% Iron 48%

* Percent Daily Values are based on a 2,000 calorie diet.


NutrientAmountDV %
Vitamin A0 IU0%
Vitamin A, RAE0 µg0%
Alpha Carotene0 µg-
Beta Carotene0 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.13 mg8%
Vitamin C13 mg22%
Vitamin D0 IU0%
Vitamin E0.01 mg0%
Vitamin K23.1 µg19%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.


NutrientAmountDV %
Carbohydrate12.68 g4%
Sugars4.89 g20%
Fiber5.4 g22%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat11 g17%
Saturated Fats1.59 g8%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.03 g-
→ Palmitic Acid1.17 g-
→ Stearic Acid0.39 g-
Monounsaturated Fats2.43 g-
→ Palmitoleic Acid0.03 g-
→ Oleic Acid 2.4 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats6.21 g-
→ Linolenic Acid (18:2)5.48 g-
→ Linolenic Acid (18:3)0.73 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein19.4 g38%
→ Alanine0.8 g-
→ Arginine0.91 g-
→ Aspartic acid1.96 g-
→ Cystine0.22 g-
→ Glutamic acid3.34 g-
→ Glycine0.65 g-
→ Histidine0.51 g56%
→ Isoleucine0.93 g75%
→ Leucine1.51 g54%
→ Lysine1.15 g47%
→ Methionine0.21 g17%
→ Phenylalanine0.94 g44%
→ Proline1.4 g-
→ Serine1.12 g-
→ Threonine0.81 g62%
→ Tryptophan0.22 g67%
→ Tyrosine0.56 g23%
→ Valine1.02 g65%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.


NutrientAmountDV %
Calcium217 mg17%
Copper0.67 mg74%
Iron8.6 mg48%
Magnesium115 mg27%
Manganese1.53 mg67%
Phosphorus174 mg14%
Potassium729 mg16%
Selenium8.8 µg16%
Sodium7 mg0%
Zinc3.03 mg28%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.


NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.


NutrientAmountDV %
Alcohol0 g-
Ash1.9 g-
Caffeine0 mg-
Theobromine0 mg-
Water55.02 g-

Calories Burn off Time

How long would it take to burn off Natto with 211calories? A brisk walk for 46 minutes, jogging for 22 minutes, or hiking for 35 minutes will help your burn off the calories in natto.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less44 minutes
Dancing38 minutes
Golfing38 minutes
Hiking35 minutes
Light Gardening38 minutes
Stretching70 minutes
Walking - 3.5 mph46 minutes
Weight Training - light workout59 minutes
Aerobics26 minutes
Basketball29 minutes
Bicycling - 10 mph or more22 minutes
Running - 5 mph22 minutes
Swimming25 minutes
Walking - 4.5 mph28 minutes
Weight Training - vigorous workout29 minutes
Similar Food Items to Natto
Name Calories Total Fat Proteins Carbohydrates
Soy Flour, Defatted3271.22g51.46g33.92g
Soy Flour, Full-fat, Raw43420.65g37.81g31.92g
Soy Flour, Full-fat, Roasted43921.86g38.09g30.38g
Soy Flour, Low-fat3728.9g49.81g30.63g
Soy Meal, Defatted, Raw3372.39g49.2g35.89g
Soybeans, Mature Seeds, Dry Roasted44921.62g43.32g28.98g
Soybeans, Mature Seeds, Roasted, Salted46925.4g38.55g30.22g

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium