Natto: Nutrition Facts
Generic food Bohnen und Hülsenfrüchte
Natto contains 211 kcal per 100 g. A typical serving of 1 Tasse (175 g) provides about 369 kcal.
Roughly 44 % of its calories come from fat, with 34 % from protein and 22 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in Leguminosen und Hülsenfrüchte on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 74 % of the Daily Value for Kupfer, 66 % of the Daily Value for Mangan and 48 % of the Daily Value for Eisen.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 211 kcal | |
| Total fat ? | 11 g | 14 % |
| Saturated fat ? | 1,6 g | 8 % |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0 % |
| Sodium ? | 7 mg | 0,3 % |
| Total carbohydrates C | 12,7 g | 5 % |
| Dietary fiber ? | 5,4 g | 19 % |
| Total sugars I | 4,9 g | |
| Protein ? | 19,4 g | 39 % |
| Vitamin A ? | 0 µg | 0 % |
| Vitamin C ? | 13 mg | 14 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,01 mg | 0,1 % |
| Vitamin K I | 23,1 µg | 19 % |
| Thiamin (B1) ? | 0,16 mg | 13 % |
| Riboflavin (B2) ? | 0,19 mg | 15 % |
| Niacin (B3) ? | 0 mg | 0 % |
| Pantothensäure (B5) ? | 0,22 mg | 4 % |
| Vitamin B6 ? | 0,13 mg | 8 % |
| Folat (B9) C | 8 µg | 2 % |
| Vitamin B12 ? | 0 µg | 0 % |
| Cholin I | 57 mg | 10 % |
| Calcium ? | 217 mg | 17 % |
| Eisen ? | 8,6 mg | 48 % |
| Magnesium ? | 115 mg | 27 % |
| Phosphor ? | 174 mg | 14 % |
| Kalium ? | 729 mg | 16 % |
| Zink ? | 3 mg | 28 % |
| Kupfer ? | 0,67 mg | 74 % |
| Mangan ? | 1,5 mg | 66 % |
| Selen I | 8,8 µg | 16 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34 %
- Carbohydrates 22 %
- Fat 44 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19,4 gabove the median for Leguminosen und Hülsenfrüchte (median 8,9 g)
- Fiber5,4 gabove the median for Leguminosen und Hülsenfrüchte (median 5,3 g)
- Sugars4,9 gabove the median for Leguminosen und Hülsenfrüchte (median 2,2 g)
- Fat11 gin the top quarter of Leguminosen und Hülsenfrüchte (median 1,4 g)
- Saturated fat1,6 gin the top quarter of Leguminosen und Hülsenfrüchte (median 0,21 g)
- Sodium7 mgin the lowest quarter of Leguminosen und Hülsenfrüchte (median 41 mg)
- Protein per 100 kcal9,2 gprotein density, useful for comparing foods with different calorie levels
- Water55 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett ? | 2,4 g |
|---|---|
| Mehrfach ungesättigtes Fett ? | 6,2 g |
Amino acids (18)
| Tryptophan ? | 0,22 g |
|---|---|
| Threonin ? | 0,81 g |
| Isoleucin ? | 0,93 g |
| Leucin ? | 1,5 g |
| Lysin ? | 1,1 g |
| Methionin ? | 0,21 g |
| Cystin ? | 0,22 g |
| Phenylalanin ? | 0,94 g |
| Tyrosin ? | 0,56 g |
| Valin ? | 1 g |
| Arginin ? | 0,91 g |
| Histidin ? | 0,51 g |
| Alanin ? | 0,8 g |
| Asparaginsäure ? | 2 g |
| Glutaminsäure ? | 3,3 g |
| Glycin ? | 0,65 g |
| Prolin ? | 1,4 g |
| Serin ? | 1,1 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) ? | 0 g |
| Linolsäure (Omega-6, 18:2) ? | 5,5 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0,031 g |
| SFA 16:0 ? | 1,2 g |
| SFA 18:0 ? | 0,39 g |
| MUFA 18:1 ? | 2,4 g |
| PUFA 18:3 ? | 0,73 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0,031 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-Carotin Z | 0 µg |
|---|---|
| Lycopin Z | 0 µg |
| Lutein + Zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotin, alpha Z | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Wasser ? | 55 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Asche ? | 1,9 g |
| Theobromin Z | 0 mg |
| Energie C | 883 kJ |
| Vitamin A, IE ? | 0 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 8 µg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 211 kcal |
| Protein | 19,4 g |
| Carbohydrates | 12,7 g |
| Fat | 11 g |
| Fiber | 5,4 g |
| Sugars | 4,9 g |
| Sodium | 7 mg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fleischkugeln, fleischlos | 197 | 21 g | 8 g | 9 g |
| Vegetarische Frittierbäuche oder Paprika | 197 | 21 g | 8 g | 9 g |
| Frankfurter, fleischlos | 233 | 19,6 g | 7,7 g | 13,7 g |
| Hähnchen, fleischlos | 224 | 23,6 g | 3,6 g | 12,7 g |
| Schweizer Steak, mit Soße, fleischlos | 180 | 12,7 g | 14,1 g | 8,1 g |
| Luncheonscheiben, fleischlos | 189 | 17,8 g | 4,4 g | 11,1 g |
| Vegetarische Filets | 290 | 23 g | 9 g | 18 g |
| Wurst, fleischlos | 255 | 20,3 g | 8,1 g | 18,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Natto?
100 g of Natto has 211 kcal. 1 Tasse (175 g): about 369 kcal.
Is Natto high in protein?
Natto contains 19,4 g of protein per 100 g (39 % of the 50 g Daily Value), or 33,9 g in 1 Tasse (175 g). About 34 % of its calories come from protein. Compared with other Leguminosen und Hülsenfrüchte, that is above the median (median 8,9 g).
How many carbs are in Natto?
Natto has 12,7 g of total carbohydrates per 100 g, including 5,4 g of fiber and 4,9 g of sugars.
How much fat is in Natto?
Natto contains 11 g of fat per 100 g, of which 1,6 g is saturated (8 % of the Daily Value).
What vitamins and minerals does Natto contain?
Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (74 % DV), Mangan (66 % DV), Eisen (48 % DV), Zink (28 % DV) and Magnesium (27 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Natto?
100 g contains 7 mg of sodium, 0,3 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172443. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.