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Nattō nutrition, glycemic index, calories, and serving size

Natto
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Nattō

Nattō
56 (medium)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (175 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.2 (alkaline)
Calories
211
93% Iron
92% Potassium
89% Calcium
87% Magnesium
84% Polyunsaturated fat
Explanation: The given food contains more Iron than 93% of foods. Note that this food itself is richer in Iron than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Calcium, Magnesium, and Polyunsaturated fat.
56

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Macronutrients chart

20% 11% 13% 56% 2%
Protein:
Daily Value: 39%
19.4 g of 50 g
39%
Fats:
Daily Value: 17%
11 g of 65 g
17%
Carbs:
Daily Value: 4%
12.68 g of 300 g
4%
Water:
Daily Value: 3%
55.02 g of 2,000 g
3%
Other:
1.9 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 211
% Daily Value*
17%
Total Fat 11g
9%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
4%
Total Carbohydrate 13g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 19g
Vitamin D 0mcg 0%

Calcium 217mg 22%

Iron 9mg 113%

Potassium 729mg 21%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Nattō nutrition infographic

Nattō nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 66% 323% 83% 75% 65% 1% 83% 223% 200% 48% 32%
Calcium: 217 mg of 1,000 mg 22%
Iron: 8.6 mg of 8 mg 108%
Magnesium: 115 mg of 420 mg 27%
Phosphorus: 174 mg of 700 mg 25%
Potassium: 729 mg of 3,400 mg 21%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 3.03 mg of 11 mg 28%
Copper: 0.667 mg of 1 mg 74%
Manganese: 1.528 mg of 2 mg 66%
Selenium: 8.8 µg of 55 µg 16%
Choline: 57 mg of 550 mg 10%

Mineral chart - relative view

Iron
8.6 mg
TOP 7%
Potassium
729 mg
TOP 8%
Calcium
217 mg
TOP 11%
Magnesium
115 mg
TOP 13%
Copper
0.667 mg
TOP 18%
Manganese
1.528 mg
TOP 29%
Zinc
3.03 mg
TOP 30%
Phosphorus
174 mg
TOP 46%
Selenium
8.8 µg
TOP 62%
Choline
57 mg
TOP 64%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 13 mg of 90 mg 14%
Vitamin B1: 0.16 mg of 1 mg 13%
Vitamin B2: 0.19 mg of 1 mg 15%
Vitamin B3: 0 mg of 16 mg 0%
Vitamin B5: 0.215 mg of 5 mg 4%
Vitamin B6: 0.13 mg of 1 mg 10%
Folate: 8 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 23.1 µg of 120 µg 19%

Vitamin chart - relative view

Vitamin C
13 mg
TOP 22%
Vitamin B1
0.16 mg
TOP 38%
Vitamin K
23.1 µg
TOP 46%
Vitamin B2
0.19 mg
TOP 48%
Vitamin B6
0.13 mg
TOP 59%
Folate
8 µg
TOP 68%
Vitamin B5
0.215 mg
TOP 80%
Vitamin E
0.01 mg
TOP 95%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin B3
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 239% 233% 200% 166% 164% 60% 162% 168% 220%
Tryptophan: 223 mg of 280 mg 80%
Threonine: 813 mg of 1,050 mg 77%
Isoleucine: 931 mg of 1,400 mg 67%
Leucine: 1509 mg of 2,730 mg 55%
Lysine: 1145 mg of 2,100 mg 55%
Methionine: 208 mg of 1,050 mg 20%
Phenylalanine: 941 mg of 1,750 mg 54%
Valine: 1018 mg of 1,820 mg 56%
Histidine: 512 mg of 700 mg 73%

Fat type information

1.591% 2.43% 6.21%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g

Fiber content ratio for Nattō

4.89% 5.4% 2.39%
Sugar: 4.89 g
Fiber: 5.4 g
Other: 2.39 g

All nutrients for Nattō per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 46% 26% 19.4g 6.9 times more than Broccoli
Fats 17% 31% 11g 3 times less than Cheese
Carbs 4% 44% 12.68g 2.2 times less than Rice
Calories 11% 46% 211kcal 4.5 times more than Orange
Sugar 0% 48% 4.89g 1.8 times less than Coca-Cola
Fiber 22% 17% 5.4g 2.3 times more than Orange
Calcium 22% 11% 217mg 1.7 times more than Milk
Iron 108% 7% 8.6mg 3.3 times more than Beef
Magnesium 27% 13% 115mg 1.2 times less than Almond
Phosphorus 25% 46% 174mg Equal to Chicken meat
Potassium 21% 8% 729mg 5 times more than Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread
Zinc 28% 30% 3.03mg 2.1 times less than Beef
Copper 74% 18% 0.67mg 4.7 times more than Shiitake
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 14% 22% 13mg 4.1 times less than Lemon
Vitamin B1 13% 38% 0.16mg 1.7 times less than Pea
Vitamin B2 15% 48% 0.19mg 1.5 times more than Avocado
Vitamin B3 0% 100% 0mg N/A
Vitamin B5 4% 80% 0.22mg 5.3 times less than Sunflower seed
Vitamin B6 10% 59% 0.13mg 1.1 times more than Oat
Folate 2% 68% 8µg 7.6 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 19% 46% 23.1µg 4.4 times less than Broccoli
Tryptophan 0% 61% 0.22mg 1.4 times less than Chicken meat
Threonine 0% 65% 0.81mg 1.1 times more than Beef
Isoleucine 0% 62% 0.93mg Equal to Salmon
Leucine 0% 65% 1.51mg 1.6 times less than Tuna
Lysine 0% 70% 1.15mg 2.5 times more than Tofu
Methionine 0% 75% 0.21mg 2.2 times more than Quinoa
Phenylalanine 0% 57% 0.94mg 1.4 times more than Egg
Valine 0% 62% 1.02mg 2 times less than Soybean
Histidine 0% 68% 0.51mg 1.5 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 8% 52% 1.59g 3.7 times less than Beef
Monounsaturated Fat 0% 49% 2.43g 4 times less than Avocado
Polyunsaturated fat 0% 16% 6.21g 7.6 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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