Natto
FDC 172443cup (175 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · +23 vs Legumes & beans medianNatto scores 86 of 100, a Strong result and rank 10 of 60 within Legumes & beans, well clear of the category's median of 63. Iron is the standout at 48% DV, with protein close behind at 39% DV and magnesium at 27% DV, an unusual combination for a fermented soy product.
Natto is made by fermenting whole soybeans, giving it the sticky, stretchy texture and pungent aroma it's known for, and it's most commonly eaten spooned over hot rice with a bit of soy sauce or mustard. A one-cup (175 g) serving delivers 19.4 g of protein, 11 g of fat, and 5.4 g of fiber. The texture and smell are genuinely divisive, so first-time eaters often find it takes a few tries before it grows on them.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | 11% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 5.4 g | 19% |
| Sugars | 4.9 g | |
| Protein | 19 g | 39% |
| Potassium | 729 mg | 16% |
| Calcium | 217 mg | 17% |
| Iron | 8.6 mg | 48% |
| Magnesium | 115 mg | 27% |
| Vitamin C | 13 mg | 14% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | 18% |
| Total fat | 19 g | 25% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 22 g | 8% |
| Dietary fiber | 9.5 g | 34% |
| Sugars | 8.6 g | |
| Protein | 34 g | 68% |
| Potassium | 1276 mg | 27% |
| Calcium | 380 mg | 29% |
| Iron | 15 mg | 84% |
| Magnesium | 201 mg | 48% |
| Vitamin C | 23 mg | 25% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172443Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Peanut flour, defattedDensity 87 vs 86Soybean, curd cheeseDensity 87 vs 86Soymilk (All flavors), enhancedDensity 88 vs 86