Natto
Fermented soybeans rich in probiotics and nutrients.
What is a Natto?
Natto is a traditional Japanese food made from fermented soybeans using Bacillus subtilis bacteria. Known for its sticky, slimy texture and pungent aroma, natto has been enjoyed in Japan for centuries as both a cultural delicacy and a nutritional powerhouse.
With a strong, earthy taste and an umami profile, natto is quite polarizing. Its texture is unique—slippery and slightly sticky due to the fermentation process. It is commonly eaten with rice, added to salads, or used as a topping for bowls and soups.
Natto offers an impressive nutritional profile—it is high in protein, rich in probiotics like nattokinase, and loaded with essential vitamins like K2. It is also a source of several minerals including iron, magnesium, and potassium that support overall health.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
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Health Benefits of Nattoes
Supports Gut Health
Natto contains probiotics, particularly Bacillus subtilis, which improve gut microbiome balance and aid digestion, promoting a healthy gastrointestinal system.
- Rich in Probiotics
- Rich in Fiber
Strengthens Bones
Its high levels of vitamin K2 help regulate calcium use in the body, enhancing bone density and reducing the risk of osteoporosis.
- Rich in Vitamin K2
- Rich in Calcium
Boosts Cardiovascular Health
Nattokinase, a unique enzyme in natto, can help reduce blood clotting and enhance overall heart health. It is also rich in magnesium and potassium, which aid in maintaining healthy blood pressure levels.
- Rich in Nattokinase
- Rich in Magnesium
- Rich in Potassium
Enhances Energy Production
Packed with protein and iron, natto supports energy levels and reduces fatigue by aiding in red blood cell production and muscle repair.
- Rich in Protein
- Rich in Iron
Diet Compatibility
Is Natto suitable for your diet? Here's what you need to know:
Compare Natto to Similar Foods
See how Natto stacks up against other popular foods:
🍽️ How to Enjoy Nattoes
Breakfast
Combine with rice and a raw egg for a traditional Japanese breakfast
Tip: Drizzle soy sauce or add mustard for extra flavor
Lunch
Mix into a salad with vegetables and sesame dressing
Tip: Top with avocado for creaminess and healthy fats
Dinner
Use as a topping for rice bowls or stir-fries
Tip: Pair with tofu and greens for a nutrient-dense meal
Snack
Spread on crackers or wrap in nori seaweed
Tip: Add a dollop of spicy sriracha for heat
✅ The Bottom Line
Natto is an incredibly nutrient-dense food featuring high protein, probiotics, and unique enzymes like nattokinase. Its vitamin K2 content has notable benefits for bone health and cardiovascular protection, and it also supports gut health.
If you're new to natto, start by incorporating small amounts into rice bowls, salads, or snacks. Its bold flavor might take some time to adjust to, but its benefits make it worthwhile as a regular addition to your diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
