Natto
Natto is a nutrient-dense food rich in high-quality protein and dietary fiber, supporting digestive health. It provides valuable minerals such as potassium, calcium, iron, magnesium, phosphorus, and zinc, which are essential for various bodily functions. Low in saturated fats, it offers a balanced nutrient profile along with vitamins C and K. The presence of omega-3 further enhances its nutritional value, making it a wholesome addition to daily meals.
Macro Impact
A Serving (50 g) of Natto contains 106 calories, 9.3 g of protein, 6.8 g of carbohydrates, and 5.5 g of fat.
Calorie Burn
How long would it take to burn off 106 calories?
- Walking3.5 mph, moderate pace19 min
- YogaModerate effort, gentle pace27 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (50 g)
Carbohydrates
- Carbohydrates6.8 / 313 g(2%)
- Dietary Fiber2.7 / 38 g(7%)
- Soluble Fiber1 g
- Insoluble Fiber1.7 g
- Total Sugars2.4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates1.6 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5.5 / 83 g(7%)
- Saturated Fat0.8 / 25 g(3%)
- Trans Fat0 g
- Monounsaturated Fat1.2 g
- Polyunsaturated Fat3.1 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.37 g
- Omega-62.7 g
- Omega-91.2 g
- Oleic Acid1.2 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.2 g
- Caprylic Acid0 g
- Linoleic Acid2.7 g
- Myristic Acid0.02 g
- Palmitic Acid0.59 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.37 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein9.3 / 56 g(17%)
Amino Acids
- Lysine0.57 g
- Serine0.56 g
- Valine0.51 g
- Alanine0.4 g
- Cystine0.11 g
- Cysteine0 g
- Proline0.7 g
- Taurine0 mg
- Arginine0.45 g
- Histidine0.26 g
- Threonine0.41 g
- Isoleucine0.47 g
- Methionine0.1 g
- Tryptophan0.11 g
- Glutamic Acid1.7 g
- Aspartic Acid0.98 g
- Phenylalanine0.47 g
- Glycine0.32 g
- Leucine0.75 g
- Tyrosine0.28 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C6.5 / 90 mg(7%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.01 / 15 mg(0%)
- Vitamin K11.6 / 120 ug(10%)
- Vitamin B60.07 / 1.3 mg(5%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.1 / 1.3 mg(7%)
- Niacin (B3)0 / 16 mg(0%)
- Folate4 / 400 ug(1%)
- Pantothenic Acid (B5)0.11 / 5 mg(2%)
- Biotin0 / 30 ug(0%)
- Choline28.5 / 550 mg(5%)
Minerals
- Calcium108.5 / 1,000 mg(11%)
- Iron4.3 / 8 mg(54%)
- Magnesium57.5 / 420 mg(14%)
- Phosphorus87 / 700 mg(12%)
- Potassium364.5 / 3,400 mg(11%)
- Sodium3.5 / 2,300 mg(0%)
- Zinc1.5 / 11 mg(14%)
- Copper0.33 / 0.9 mg(37%)
- Manganese0.77 / 2.3 mg(33%)
- Selenium4.4 / 55 ug(8%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water27.5 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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