Natto: Nutrition Facts
Generic food Beans and Legumes
Natto contains 211 kcal per 100 g. A typical serving of 1 cup (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 legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 74% of the Daily Value for copper, 66% of the Daily Value for manganese and 48% of the Daily Value for iron.
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% |
| Pantothenic acid (B5) ? | 0.22 mg | 4% |
| Vitamin B6 ? | 0.13 mg | 8% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 57 mg | 10% |
| Calcium ? | 217 mg | 17% |
| Iron ? | 8.6 mg | 48% |
| Magnesium ? | 115 mg | 27% |
| Phosphorus ? | 174 mg | 14% |
| Potassium ? | 729 mg | 16% |
| Zinc ? | 3 mg | 28% |
| Copper ? | 0.67 mg | 74% |
| Manganese ? | 1.5 mg | 66% |
| Selenium 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 legumes and legume products (median 8.9 g)
- Fiber5.4 gabove the median for legumes and legume products (median 5.3 g)
- Sugars4.9 gabove the median for legumes and legume products (median 2.2 g)
- Fat11 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat1.6 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium7 mgin the lowest quarter of legumes and legume products (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)
| Monounsaturated fat ? | 2.4 g |
|---|---|
| Polyunsaturated fat ? | 6.2 g |
Amino acids (18)
| Tryptophan ? | 0.22 g |
|---|---|
| Threonine ? | 0.81 g |
| Isoleucine ? | 0.93 g |
| Leucine ? | 1.5 g |
| Lysine ? | 1.1 g |
| Methionine ? | 0.21 g |
| Cystine ? | 0.22 g |
| Phenylalanine ? | 0.94 g |
| Tyrosine ? | 0.56 g |
| Valine ? | 1 g |
| Arginine ? | 0.91 g |
| Histidine ? | 0.51 g |
| Alanine ? | 0.8 g |
| Aspartic acid ? | 2 g |
| Glutamic acid ? | 3.3 g |
| Glycine ? | 0.65 g |
| Proline ? | 1.4 g |
| Serine ? | 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 |
| Linoleic acid (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-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 55 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.9 g |
| Theobromine Z | 0 mg |
| Energy C | 883 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 8 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added 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 |
|---|---|---|---|---|
| Meatballs, meatless | 197 | 21 g | 8 g | 9 g |
| Vegetarian meatloaf or patties | 197 | 21 g | 8 g | 9 g |
| Frankfurter, meatless | 233 | 19.6 g | 7.7 g | 13.7 g |
| Chicken, meatless | 224 | 23.6 g | 3.6 g | 12.7 g |
| Swiss steak, with gravy, meatless | 180 | 12.7 g | 14.1 g | 8.1 g |
| Luncheon slices, meatless | 189 | 17.8 g | 4.4 g | 11.1 g |
| Vegetarian fillets | 290 | 23 g | 9 g | 18 g |
| Sausage, meatless | 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 cup (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 cup (175 g). About 34% of its calories come from protein. Compared with other legumes and legume products, 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 copper (74% DV), manganese (66% DV), iron (48% DV), zinc (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 April 1, 2019. 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: SR Legacy, record 172443. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.