Health Benefits Of Natto: Nutrition Facts, Uses, and Side Effects
Experience fermented power for heart, bone, and digestive wellness in every bite.
Natto, a traditional fermented soybean dish from Japan, is renowned for its unique taste, stringy texture, and powerhouse nutritional profile. While its appearance may not be instantly appealing to everyone, natto’s myriad health benefits and rich nutrient content make it a valued staple in diets around the world. This comprehensive guide explores the science-backed health advantages of natto, its nutritional makeup, uses, potential side effects, and more.
What Is Natto?
Natto is a fermented food made from soybeans through a process involving the beneficial bacterium Bacillus subtilis (natto). Its distinctive sticky, stringy consistency, coupled with a pungent aroma and savory, slightly nutty flavor, sets it apart from other soy-based foods like tempeh or miso. Natto is commonly consumed for breakfast in Japan, often served over rice with soy sauce, mustard, or chopped scallions.
- Fermentation enhances digestibility and nutritional content.
- Unique enzyme: Nattokinase, only found in natto, offers key health benefits.
Nutritional Profile of Natto
Natto is considered a nutritional powerhouse, packed with protein, fiber, vitamins, minerals, and important bioactive compounds. Its balance of macronutrients and micronutrients supports various bodily functions. Below is a breakdown of natto’s core nutrients per 100g serving:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 211 kcal | – |
| Protein | 19.4 g | – |
| Carbohydrates | 12.7 g | – |
| Fiber | 5.4 g | – |
| Total Fat | 11 g | – |
| Iron | 8.6 mg | 47% |
| Magnesium | 115 mg | 27% |
| Manganese | 1.53 mg | 67% |
| Calcium | 217 mg | 17% |
| Vitamin K | 23.1 mcg | 19% |
| Vitamin C | 13 mg | 15% |
| Zinc | 3.03 mg | 27% |
| Copper | 0.667 mg | 74% |
| Selenium | 8.8 mcg | 16% |
| Potassium | 729 mg | 15% |
- Contains no cholesterol and low sodium.
- Rich in B-vitamins, isoflavones, and unique fermentation-derived nutrients.
- One of the most concentrated plant-based sources of vitamin K2.
Why Is Natto So Nutritious?
Natto’s fermentation not only enhances its taste but also increases its nutritional value. The cooking and fermentation process destroys anti-nutrients (such as phytates, lectins, and oxalates) that normally hinder absorption, making the nutrients highly bioavailable. The bacteria employed during its preparation further produce new vitamins and release minerals, especially vitamin K2 and nattokinase.
Top Health Benefits of Natto
1. Rich in High-Quality Plant Protein
Natto provides nearly 20 grams of protein per serving, supporting muscle development, cell repair, and overall growth. As a plant-based food, it is invaluable for vegetarians, vegans, and those seeking alternative protein sources. The amino acid profile in natto aids in metabolic functions and supports satiety.
2. Excellent Source of Dietary Fiber
With over 5 grams of fiber per serving, natto supports optimal digestion and gut health. Dietary fiber promotes regularity, helps balance cholesterol, and fosters a robust microbiome by feeding beneficial bacteria. The fiber content also aids in managing blood sugar levels and prolongs feelings of fullness.
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3. Packed with Essential Minerals and Vitamins
- Copper: Supports red blood cell formation, nerve function, and heart rate regulation. One serving delivers 74% of daily recommended intake.
- Manganese: Critical for brain health, bone formation, and connective tissue integrity.
- Iron: Needed for energy production and oxygen transport. Natto is especially beneficial for women and those at risk of iron deficiency.
- Magnesium and Zinc: Support metabolism, immunity, and cellular processes.
- Calcium: Strengthens bones, and in combination with K2, helps retain bone density.
4. High in Vitamin K2: Unique Bone and Heart Benefits
Vitamin K2 is a standout micronutrient in natto, far exceeding amounts found in other foods (such as cheese). K2 activates proteins that help bind calcium to bones, crucial for maintaining bone mineral density and reducing osteoporosis risk, especially in postmenopausal women.
- Enhances bone strength and density.
- Promotes proper calcium utilization, minimizing arterial calcification and supporting heart health.
5. Nattokinase: Supports Heart and Circulatory Health
Nattokinase, an enzyme produced exclusively in natto’s fermentation, helps dissolve blood clots and supports healthy circulation. This enzyme has a documented role in reducing blood pressure, protecting blood vessels, and promoting overall cardiovascular health.
- May decrease risk of thrombosis (blood clots).
- Supports proper circulation and heart function.
6. Natural Probiotics and Digestive Wellness
The fermentation imparts natto with active probiotics (beneficial bacteria) that aid in digestion, nutrient absorption, and help balance gut flora. These probiotics may reduce digestive discomfort and promote a resilient intestinal barrier, lowering the risk of infections and supporting overall digestive health.
- Facilitates absorption of nutrients, especially minerals and vitamins.
- May help alleviate digestive issues commonly associated with non-fermented soy foods.
7. Immune Support and Antioxidant Properties
Natto is abundant in nutrients that facilitate robust immune function, such as vitamin C, manganese, selenium, and zinc. Its antioxidants help neutralize free radicals, reducing inflammation and potentially lowering disease risk.
8. Weight Management and Metabolic Support
High fiber and protein content in natto promote a sense of fullness, making it a valuable food for weight management. The slow-digesting carbohydrates and active probiotics support metabolic health by stabilizing blood sugar and improving insulin sensitivity.
How To Use Natto In Your Diet
Natto’s unique flavor and texture require some culinary creativity, but it can be featured in a variety of dishes. Traditionally eaten with rice, it can also be incorporated into salads, soups, sushi, and even omelets. Here are some popular ways to enjoy natto:
- Classic breakfast: Natto with steamed rice, soy sauce, and mustard.
- Mix with chopped scallions or green onions for added crunch and flavor.
- Combine in sushi rolls or hand rolls.
- Add to salads or miso soup for protein boost.
- Use as a topping for toast or crackers.
If you are new to natto, start with small servings, mix well to reduce its stringiness, and pair with strongly flavored complementary ingredients.
Potential Side Effects and Safety
Natto is considered safe for most individuals, but there are some precautions to keep in mind:
- Those with soy allergies should avoid natto.
- The high vitamin K2 content can interact with blood-thinning medications (like warfarin).
- Natto’s strong taste and unique texture may require an adjustment period for those unfamiliar with fermented foods.
Nattokinase Supplements Vs. Natto Food
While nattokinase is available in capsule form, consuming whole natto provides a full spectrum of nutrients, probiotics, and fiber. Supplements may not replicate the synergetic benefits of the complete food, which also delivers additional vitamins, minerals, and digestive aids.
| Feature | Natto Food | Nattokinase Supplements |
|---|---|---|
| Contains Probiotics | Yes | No |
| Contains Fiber | Yes | No |
| Full Nutrient Profile | Yes | No |
| Pure Nattokinase | Yes (with other compounds) | Yes (isolated) |
| Taste/Texture | Acquired/Unique | Tasteless |
Frequently Asked Questions (FAQs)
Q: What does natto taste like?
A: Natto has a complex, savory flavor with earthy and nutty notes, a pungent aroma, and a sticky, stringy texture. Its taste can be divisive among newcomers.
Q: Is natto a good source of protein for vegetarians and vegans?
A: Yes, natto is a plant-based protein rich in essential amino acids, supporting a balanced vegetarian or vegan diet.
Q: Can natto improve bone health?
A: Natto’s high vitamin K2 and calcium content help enhance bone strength and mineral density, reducing osteoporosis risk, especially in older adults.
Q: Is natto safe for people with soy allergies?
A: No, individuals with soy allergies should avoid natto, as it is made entirely from fermented soybeans.
Q: How is natto different from other fermented soy foods?
A: Natto uniquely contains the enzyme nattokinase, active probiotics, and exceptionally high levels of vitamin K2 compared to other soy products like miso or tempeh.
Key Takeaway
Natto stands out as one of the world’s most nutrient-rich and health-promoting foods. Its exceptional protein, fiber, vitamin K2, and probiotic content support bone, heart, digestive, and immune health. While the taste and texture can be an acquired preference, natto’s diverse culinary uses and impressive nutritional profile make it a worthy addition to any balanced diet, provided soy allergies and medication interactions are considered.
References
- https://draxe.com/nutrition/natto/
- https://ussoy.org/what-is-natto-the-benefits-of-natto-and-more/
- https://revolutionfermentation.com/en/blogs/tempeh-soy-grains/health-benefits-natto/
- https://www.healthline.com/nutrition/natto
- https://bokksu.com/blogs/news/natto-101-everything-you-need-to-know-about-japans-nutritional-powerhouse
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