Natto: Nutrition Facts
Generic food Beans and Legumes
This record duplicates Natto from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Natto contains 211 kcal per 100 g. A typical serving of 1 cup (176 g) provides about 371 kcal.
Roughly 44% of its calories come from fat, with 34% from protein and 22% from carbohydrates (estimated with general energy factors).
100 g provides 74% of the Daily Value for copper, 48% of the Daily Value for iron and 28% of the Daily Value for zinc.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 211 kcal | |
| Total fat C | 11 g | 14% |
| Saturated fat C | 1.6 g | 8% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 7 mg | 0.3% |
| Total carbohydrates C | 12.7 g | 5% |
| Dietary fiber C | 5.4 g | 19% |
| Total sugars C | 4.9 g | |
| Protein C | 19.4 g | 39% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 13 mg | 14% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.01 mg | 0.1% |
| Vitamin K C | 23.1 µg | 19% |
| Thiamin (B1) C | 0.16 mg | 13% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 0 mg | 0% |
| Vitamin B6 C | 0.13 mg | 8% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 57 mg | 10% |
| Calcium C | 217 mg | 17% |
| Iron C | 8.6 mg | 48% |
| Magnesium C | 115 mg | 27% |
| Phosphorus C | 174 mg | 14% |
| Potassium C | 729 mg | 16% |
| Zinc C | 3 mg | 28% |
| Copper C | 0.67 mg | 74% |
| Selenium C | 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
- 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)
| Monounsaturated fat C | 2.4 g |
|---|---|
| Polyunsaturated fat C | 6.2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 5.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.031 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.39 g |
| MUFA 18:1 C | 2.4 g |
| PUFA 18:3 C | 0.73 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.031 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in natto?
100 g of natto has 211 kcal. 1 cup (176 g): about 371 kcal.
Is natto high in protein?
Natto contains 19.4 g of protein per 100 g (39% of the 50 g Daily Value), or 34.1 g in 1 cup (176 g). About 34% of its calories come from protein.
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 copper (74% DV), iron (48% DV), zinc (28% DV), magnesium (27% DV) and Vitamin K (19% 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707440. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.