Natto: 212 kcal, 18.7 g Protein & 1 100 µg Vitamin K2 per 100 g
Japan’s stringy, fermented soybeans deliver probiotics, plant protein and a record dose of bone-friendly vitamin K2 (menaquinone-7).
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What Is Natto?
Whole **soybeans fermented by *Bacillus subtilis var. natto*** for 18–24 h at 40 °C, forming sticky **poly-γ-glutamic acid (PGA) strings** and ammonia aroma.
Nutrition (100 g)
|Calories|Protein|Carbs|Fiber|Fat|Vit K2|Iron|Sodium|
|---|---|---|---|---|---|---|---|
|212 kcal|18.7 g|14.1 g|5.4 g|11 g|1 100 µg|3.4 mg (19 %)|7 mg|
Benefits
- **Vitamin K2 (MK-7)** activates osteocalcin → supports bone & arterial health.
- **Nattokinase enzyme** may aid healthy blood flow (research ongoing).
- Live **probiotic *B. subtilis*** plus 5 g fiber nourish gut microbes.
Drawbacks
- Strong ammonia-cheese smell & sticky texture deter newcomers.
- Very high K2 may conflict with warfarin—consult physician.
- Contains **purines**; gout sufferers should moderate.
Flavour & Texture
Savory-nutty with pungent cheese notes; **viscous, web-like strings** stretch between beans.
Culinary Uses & Storage
- Classic: mix natto with soy sauce & mustard, serve over **steaming rice with scallion**.
- Add to **miso soup, kimchi fried rice, modern wraps or smoothies** for probiotics.
- Store sealed at ≤ 4 °C up to 1 week; frozen natto keeps 6 months (stringiness returns after thaw).
- 1. Natto
Nutrition for 100 g plain natto (fermented soybeans)
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