Nutrients in 100 calories of Natto

Natto.

cooked

Weight per 100 Calories

Natto

47.4g

Natto has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

44%

22%

100 kcal ▼

Macro Nutrients

Natto

Energy100 kcal

3.45%

Natto has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.2 g

5.37%

Natto has 5.2132701421801 g of Fat per 100 calories, which is 5.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.75 g

2.36%

Natto has 0.75402843601896 g of Saturated Fat per 100 calories, which is 2.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

21.7%

Natto has 0.3478672985782 g of Omega 3 per 100 calories, which is 21.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.6 g

15.3%

Natto has 2.5952606635071 g of Omega 6 per 100 calories, which is 15.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Natto has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6 g

4.62%

Natto has 6.0094786729858 g of Carbohydrate per 100 calories, which is 4.62% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.3 g

3.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Natto has 2.3175355450237 g of Sugars per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber2.56 g

6.73%

Natto has 2.5592417061611 g of Fiber per 100 calories, which is 6.73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.2 g

16.4%

Natto has 9.1943127962085 g of Protein per 100 calories, which is 16.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Natto

Vitamin A0 μg

RAE, retinol activity equivalents

Natto has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.076 mg

6.3%

Thiamine

Natto has 0.075829383886256 mg of Vitamin B1 per 100 calories, which is 6.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.09 mg

6.93%

Riboflavin

Natto has 0.090047393364929 mg of Vitamin B2 per 100 calories, which is 6.93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30 mg

Niacin, nicotinic acid, niacinamide

Natto has 0 mg of Vitamin B3 per 100 calories, which is 0% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.1 mg

2.04%

Pantothenic acid

Natto has 0.10189573459716 mg of Vitamin B5 per 100 calories, which is 2.04% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.062 mg

4.74%

Pyridoxine

Natto has 0.061611374407583 mg of Vitamin B6 per 100 calories, which is 4.74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93.8 μg

0.95%

Folates and Folic Acid

Natto has 3.7914691943128 μg of Vitamin B9 per 100 calories, which is 0.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Natto has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.16 mg

6.85%

Ascorbic acid

Natto has 6.1611374407583 mg of Vitamin C per 100 calories, which is 6.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Natto has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.005 mg

0.032%

Tocopherols and Tocotrienols

Natto has 0.004739336492891 mg of Vitamin E per 100 calories, which is 0.032% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.12%

Phytomenadione or phylloquinone

Natto has 10.947867298578 μg of Vitamin K per 100 calories, which is 9.12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Natto

Calcium103 mg

10.3%

Natto has 102.84360189573 mg of Calcium per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35%

Natto has 0.31611374407583 mg of Copper per 100 calories, which is 35% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.08 mg

51%

Natto has 4.0758293838863 mg of Iron per 100 calories, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54.5 mg

13%

Natto has 54.502369668246 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.72 mg

31.5%

Natto has 0.72417061611374 mg of Manganese per 100 calories, which is 31.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus82.5 mg

11.8%

Natto has 82.464454976303 mg of Phosphorus per 100 calories, which is 11.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium345 mg

10%

Natto has 345.49763033175 mg of Potassium per 100 calories, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.17 μg

7.6%

Natto has 4.1706161137441 μg of Selenium per 100 calories, which is 7.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.3 mg

0.22%

Natto has 3.3175355450237 mg of Sodium per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.44 mg

13%

Natto has 1.436018957346 mg of Zinc per 100 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water26 g

0.7%

Natto has 26.075829383886 g of Water per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Natto:

100 calories of Natto has a good amount of Vitamin K.
It has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C.
While 100 calories of product has trace amounts of Vitamin B5 and Vitamin B9, it has no Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 100 calories of Natto:

100 calories of Natto is an excellent source of Copper, Iron and Manganese.
It has a good amount of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
It has no Sodium.

Macronutrients in 100 calories of Natto:

100 calories of Natto is an excellent source of Omega 3.
It has a good amount of Omega 6 and Protein.
It also has some Fat, Carbohydrate, Sugars and Fiber.
The product has trace amounts of Saturated Fat.

Compare Natto with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Natto

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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