Natto Nutrition Facts
Quick answer
One 100 g serving of natto has 211 calories, 12.7 g of carbs, and 5.4 g of fiber.
Vegan
Keto
Gluten-free
Low-sodium
Diabetic-friendly
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
369.3
| Amount | %DV* | |
|---|---|---|
| Fat | 19.3 g | 25% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 12.3 mg | 1% |
| Carbs | 22.2 g | 8% |
| Fiber | 9.5 g | 34% |
| Sugars | 8.6 g | — |
| Protein | 33.9 g | 68% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 379.8 mg | 29% |
| Iron | 15.1 mg | 84% |
| Potassium | 1275.8 mg | 27% |
| Magnesium | 201.3 mg | 48% |
| Zinc | 5.3 mg | 48% |
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 22.8 mg | 25% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 34%
Carbs 22%
Fat 44%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (175 g) of natto?
A cup (175 g) serving of natto has 369.3 calories, per USDA FoodData Central.
Is natto high in iron?
Yes — a 100 g serving of natto has 8.6 mg of iron, or 48% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."