Natto
Serving Size 1 cup
Nutritional Value and Analysis
Natto with a serving size of 1 cup has a total of 369.25 calories with 19.25 grams of fat. The serving size is equivalent to 175 grams of food and contains 173.25 calories from fat. This item is classified as legumes and legume products foods.
This food is a good source of protein, fiber, iron, magnesium, zinc, copper, manganese, vitamin c, vitamin k, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, tyrosine, valine and histidine .
Protein 67% of DV
A serving of 175 grams of natto has 67% of the recommended daily needs of protein.
Fiber 38% of DV
A serving of 175 grams of natto has 38% of the recommended daily needs of fiber.
Iron 84% of DV
A serving of 175 grams of natto has 84% of the recommended daily needs of iron.
Magnesium 48% of DV
A serving of 175 grams of natto has 48% of the recommended daily needs of magnesium.
Zinc 48% of DV
A serving of 175 grams of natto has 48% of the recommended daily needs of zinc.
Copper 130% of DV
A serving of 175 grams of natto has 130% of the recommended daily needs of copper.
Manganese 116% of DV
A serving of 175 grams of natto has 116% of the recommended daily needs of manganese.
Vitamin C 38% of DV
A serving of 175 grams of natto has 38% of the recommended daily needs of vitamin c.
Vitamin K 34% of DV
A serving of 175 grams of natto has 34% of the recommended daily needs of vitamin k.
Tryptophan 118% of DV
A serving of 175 grams of natto has 118% of the recommended daily needs of tryptophan.
Threonine 109% of DV
A serving of 175 grams of natto has 109% of the recommended daily needs of threonine.
Isoleucine 131% of DV
A serving of 175 grams of natto has 131% of the recommended daily needs of isoleucine.
Leucine 94% of DV
A serving of 175 grams of natto has 94% of the recommended daily needs of leucine.
Lysine 81% of DV
A serving of 175 grams of natto has 81% of the recommended daily needs of lysine.
Phenylalanine 77% of DV
A serving of 175 grams of natto has 77% of the recommended daily needs of phenylalanine.
Tyrosine 40% of DV
A serving of 175 grams of natto has 40% of the recommended daily needs of tyrosine.
Valine 114% of DV
A serving of 175 grams of natto has 114% of the recommended daily needs of valine.
Histidine 99% of DV
A serving of 175 grams of natto has 99% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (175 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 369.25 | Calories from Fat 173 | |
| % Daily Value* | ||
| Total Fat 19.3g | 30% | |
| Saturated Fat 2.8g | 14% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 12.3mg | 1% | |
| Total Carbohydrate 22.2g | 7% | |
| Dietary Fiber 9.5g | 38% | |
| Sugars 9g | ||
| Protein 34g | ||
| Vitamin A 0% | Vitamin C 38% |
| Calcium 29% | Iron 84% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.23 mg | 14% | |
| Vitamin C | 22.75 mg | 38% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 0.02 mg | 0% | |
| Vitamin K | 40.43 µg | 34% |
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.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 22.19 g | 7% | |
| Sugars | 8.56 g | 34% | |
| Fiber | 9.45 g | 38% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 19.25 g | 30% | |
| Saturated Fats | 2.78 g | 14% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.05 g | - | |
| → Palmitic Acid | 2.04 g | - | |
| → Stearic Acid | 0.69 g | - | |
| Monounsaturated Fats | 4.25 g | - | |
| → Palmitoleic Acid | 0.05 g | - | |
| → Oleic Acid | 4.2 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 10.87 g | - | |
| → Linolenic Acid (18:2) | 9.58 g | - | |
| → Linolenic Acid (18:3) | 1.28 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0 g | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 33.95 g | 67% | |
| → Alanine | 1.4 g | - | |
| → Arginine | 1.59 g | - | |
| → Aspartic acid | 3.42 g | - | |
| → Cystine | 0.39 g | - | |
| → Glutamic acid | 5.84 g | - | |
| → Glycine | 1.13 g | - | |
| → Histidine | 0.9 g | 99% | |
| → Isoleucine | 1.63 g | 131% | |
| → Leucine | 2.64 g | 94% | |
| → Lysine | 2 g | 81% | |
| → Methionine | 0.36 g | 29% | |
| → Phenylalanine | 1.65 g | 77% | |
| → Proline | 2.46 g | - | |
| → Serine | 1.96 g | - | |
| → Threonine | 1.42 g | 109% | |
| → Tryptophan | 0.39 g | 118% | |
| → Tyrosine | 0.97 g | 40% | |
| → Valine | 1.78 g | 114% |
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.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 379.75 mg | 29% | |
| Copper | 1.17 mg | 130% | |
| Iron | 15.05 mg | 84% | |
| Magnesium | 201.25 mg | 48% | |
| Manganese | 2.67 mg | 116% | |
| Phosphorus | 304.5 mg | 24% | |
| Potassium | 1275.75 mg | 27% | |
| Selenium | 15.4 µg | 28% | |
| Sodium | 12.25 mg | 1% | |
| Zinc | 5.3 mg | 48% |
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.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
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.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Natto with 369.25calories? A brisk walk for 80 minutes, jogging for 38 minutes, or hiking for 62 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 Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 77 minutes |
| Dancing | 67 minutes |
| Golfing | 67 minutes |
| Hiking | 62 minutes |
| Light Gardening | 67 minutes |
| Stretching | 123 minutes |
| Walking - 3.5 mph | 80 minutes |
| Weight Training - light workout | 103 minutes |
| Aerobics | 46 minutes |
| Basketball | 51 minutes |
| Bicycling - 10 mph or more | 38 minutes |
| Running - 5 mph | 38 minutes |
| Swimming | 43 minutes |
| Walking - 4.5 mph | 49 minutes |
| Weight Training - vigorous workout | 51 minutes |
Similar Food Items to Natto
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Miso | 198 | 6.01g | 12.79g | 25.37g |
| Soy Flour, Defatted | 327 | 1.22g | 51.46g | 33.92g |
| Soy Flour, Full-fat, Raw | 434 | 20.65g | 37.81g | 31.92g |
| Soy Flour, Full-fat, Roasted | 439 | 21.86g | 38.09g | 30.38g |
| Soy Flour, Low-fat | 372 | 8.9g | 49.81g | 30.63g |
| Soy Meal, Defatted, Raw | 337 | 2.39g | 49.2g | 35.89g |
| Soybeans, Mature Seeds, Dry Roasted | 449 | 21.62g | 43.32g | 28.98g |
| Soybeans, Mature Seeds, Roasted, Salted | 469 | 25.4g | 38.55g | 30.22g |
| Tempeh | 192 | 10.8g | 20.29g | 7.64g |
Footnotes
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