Natto

Per 100g · Legumes and Legume Products · USDA SR Legacy

211

Calories

19.4g

Protein

12.7g

Carbs

11.0g

Fat

Macro Distribution (kcal)

Protein 34%
Carbs 22%
Fat 44%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 211 kcal —
Macronutrients
Water 55.0 g —
Protein 19.4 g
39% (High)
Total lipid (fat) 11.0 g
14% (Moderate)
Carbohydrate, by difference 12.7 g
5% (Low)
Fiber, total dietary 5.40 g
19% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 1.59 g
8% (Low)
Fatty acids, total monounsaturated 2.43 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 13.0 mg
14% (Moderate)
Thiamin (Vitamin B1) 0.160 mg
13% (Moderate)
Riboflavin (Vitamin B2) 0.190 mg
15% (Moderate)
Niacin (Vitamin B3) 0 mg
0% (Low)
Pantothenic acid (Vitamin B5) 0.215 mg
4% (Low)
Vitamin B-6 — Pyridoxine 0.130 mg
8% (Low)
Biotin (Vitamin B7) 8.00 ug
2% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 57.0 mg
10% (Moderate)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.010 mg
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 217.0 mg
17% (Moderate)
Iron, Fe 8.60 mg
48% (High)
Magnesium, Mg 115.0 mg
27% (High)
Phosphorus, P 174.0 mg
14% (Moderate)
Potassium, K 729.0 mg
16% (Moderate)
Sodium, Na 7.00 mg
0% (Low)
Zinc, Zn 3.03 mg
28% (High)
Copper, Cu 0.667 mg
74% (High)
Manganese, Mn 1.53 mg
66% (High)
Selenium, Se 8.80 ug
16% (Moderate)
Other
Energy 883.0 kj —
Ash 1.90 g —
Total Sugars 4.89 g —
Folic acid (Vitamin B9 — synthetic) 8.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 8.00 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 23.1 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.031 g —
SFA 16:0 (Palmitic acid) 1.17 g —
SFA 18:0 (Stearic acid) 0.393 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.031 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.40 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 6.21 g —
PUFA 18:2 (Omega-6, Linoleic acid) 5.48 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.734 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.223 g —
Threonine (EAA) 0.813 g —
Isoleucine (EAA, BCAA) 0.931 g —
Leucine (EAA, BCAA) 1.51 g —
Lysine (EAA) 1.14 g —
Methionine (EAA) 0.208 g —
Cystine (conditionally essential) 0.220 g —
Phenylalanine (EAA) 0.941 g —
Tyrosine (conditionally essential) 0.556 g —
Valine (EAA, BCAA) 1.02 g —
Arginine (conditionally essential) 0.909 g —
Histidine (EAA) 0.512 g —
Alanine 0.798 g —
Aspartic acid 1.96 g —
Glutamic acid 3.34 g —
Glycine (conditionally essential) 0.646 g —
Proline (conditionally essential) 1.40 g —
Serine 1.12 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein 33.2 mg —
Genistein 37.7 mg —
Isoflavones
Total isoflavones 82.3 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Natto is low in these nutrients — a supplement can help fill the gap.

B-Complex (15% DV) Vitamin B12 (0% DV) Vitamin A (0% DV) Folate (2% DV)

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