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Nattō nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Nattō

Nattō
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
56 (medium)
Glycemic load 7 (low)
Calories ⓘ Calories per 100-gram serving 211
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7.28 grams
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)
TOP 7% Iron ⓘHigher in Iron content than 93% of foods
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 11% Calcium ⓘHigher in Calcium content than 89% of foods
TOP 13% Magnesium ⓘHigher in Magnesium content than 87% of foods
TOP 16% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 84% of foods

Nattō calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 211
Calories in 1 cup 369 175 g

Nattō Glycemic index (GI)

56

Nattō Glycemic load (GL)

7

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 D
0 µg
TOP 100%
Vitamin B3
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

20% 11% 13% 55% 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

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

16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g

Fiber content ratio for Nattō

39% 43% 19%
Sugar: 4.89 g
Fiber: 5.4 g
Other: 2.39 g

All nutrients for Nattō per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 211kcal 11% 45% 4.5 times more than OrangeOrange
Protein 19.4g 46% 26% 6.9 times more than BroccoliBroccoli
Fats 11g 17% 31% 3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 13mg 14% 22% 4.1 times less than LemonLemon
Net carbs 7.28g N/A 51% 7.4 times less than ChocolateChocolate
Carbs 12.68g 4% 44% 2.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 8.6mg 108% 7% 3.3 times more than BeefBeef
Calcium 217mg 22% 11% 1.7 times more than MilkMilk
Potassium 729mg 21% 8% 5 times more than CucumberCucumber
Magnesium 115mg 27% 13% 1.2 times less than AlmondAlmond
Sugar 4.89g N/A 48% 1.8 times less than Coca-ColaCoca-Cola
Fiber 5.4g 22% 17% 2.3 times more than OrangeOrange
Copper 0.67mg 74% 18% 4.7 times more than ShiitakeShiitake
Zinc 3.03mg 28% 30% 2.1 times less than BeefBeef
Phosphorus 174mg 25% 46% Equal to Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 8.8µg 16% 62%
Manganese 1.53mg 66% 29%
Vitamin B1 0.16mg 13% 38% 1.7 times less than Pea rawPea raw
Vitamin B2 0.19mg 15% 48% 1.5 times more than AvocadoAvocado
Vitamin B3 0mg 0% 100% N/ATurkey meat
Vitamin B5 0.22mg 4% 80% 5.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 23.1µg 19% 46% 4.4 times less than BroccoliBroccoli
Folate 8µg 2% 68% 7.6 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 1.59g 8% 52% 3.7 times less than BeefBeef
Monounsaturated Fat 2.43g N/A 49% 4 times less than AvocadoAvocado
Polyunsaturated fat 6.21g N/A 16% 7.6 times less than WalnutWalnut
Tryptophan 0.22mg 0% 61% 1.4 times less than Chicken meatChicken meat
Threonine 0.81mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.93mg 0% 62% Equal to Salmon rawSalmon raw
Leucine 1.51mg 0% 65% 1.6 times less than Tuna BluefinTuna Bluefin
Lysine 1.15mg 0% 70% 2.5 times more than TofuTofu
Methionine 0.21mg 0% 75% 2.2 times more than QuinoaQuinoa
Phenylalanine 0.94mg 0% 57% 1.4 times more than EggEgg
Valine 1.02mg 0% 62% 2 times less than Soybean rawSoybean raw
Histidine 0.51mg 0% 68% 1.5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.