USDA reference food · Legumes and Legume Products
Natto
1 cup of natto (175 g) has 370 calories, 34g of protein, 19g of fat and 9g of fiber (USDA FoodData Central, SR Legacy, FDC 172443). It is one of 2 USDA descriptions of natto.
FoodData Central 172443, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 19.4g
- more than 71% of 8,218 USDA reference foods
- Calories per 100 g
- 211
- more than 57% of reference foods
- Fiber per 100 g
- 5.4g
- more than 90% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 172443); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Copper1.2 mg in 1 cup (175 g), 130% of the Daily Value
- Manganese2.7 mg in 1 cup (175 g), 116% of the Daily Value
- Zinc5.3 mg in 1 cup (175 g), 48% of the Daily Value
- Magnesium201 mg in 1 cup (175 g), 48% of the Daily Value
- Vitamin K40 µg in 1 cup (175 g), 34% of the Daily Value
- Selenium15 µg in 1 cup (175 g), 28% of the Daily Value
- Riboflavin0.3 mg in 1 cup (175 g), 26% of the Daily Value
- Vitamin C23 mg in 1 cup (175 g), 25% of the Daily Value
- Phosphorus305 mg in 1 cup (175 g), 24% of the Daily Value
- Thiamin0.3 mg in 1 cup (175 g), 23% of the Daily Value
- Choline100 mg in 1 cup (175 g), 18% of the Daily Value
- Vitamin B60.2 mg in 1 cup (175 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 172443), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 22% carbohydrate, 44% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 211 | 57% |
| Protein | 19.4 g | 71% |
| Total fat | 11.0 g | 69% |
| Carbohydrate | 12.7 g | 59% |
| Fiber | 5.40 g | 90% |
| Total sugars | 4.89 g | 70% |
| Sodium | 7.00 mg | 15% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 1 cup (175 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 33.9 g | 19.4 g | 68% |
| Total lipid (fat) | 19.3 g | 11.0 g | 25% |
| Carbohydrate, by difference | 22.2 g | 12.7 g | 8% |
| Ash | 3.33 g | 1.90 g | |
| Energy | 369 kcal | 211 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 96.3 g | 55.0 g | |
| Total Sugars | 8.56 g | 4.89 g | |
| Fiber, total dietary | 9.45 g | 5.40 g | 34% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 2.78 g | 1.59 g | 14% |
| Fatty acids, total monounsaturated | 4.25 g | 2.43 g | |
| Fatty acids, total polyunsaturated | 10.9 g | 6.21 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 380 mg | 217 mg | 29% |
| Iron, Fe | 15.1 mg | 8.60 mg | 84% |
| Magnesium, Mg | 201 mg | 115 mg | 48% |
| Phosphorus, P | 305 mg | 174 mg | 24% |
| Potassium, K | 1,276 mg | 729 mg | 27% |
| Sodium, Na | 12.3 mg | 7.00 mg | 1% |
| Zinc, Zn | 5.30 mg | 3.03 mg | 48% |
| Copper, Cu | 1.17 mg | 0.67 mg | 130% |
| Manganese, Mn | 2.67 mg | 1.53 mg | 116% |
| Selenium, Se | 15.4 µg | 8.80 µg | 28% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.018 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 22.8 mg | 13.0 mg | 25% |
| Thiamin | 0.28 mg | 0.16 mg | 23% |
| Riboflavin | 0.33 mg | 0.19 mg | 26% |
| Niacin | 0 mg | 0 mg | 0% |
| Pantothenic acid | 0.38 mg | 0.21 mg | |
| Vitamin B-6 | 0.23 mg | 0.13 mg | 13% |
| Folate, total | 14.0 µg | 8.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 99.8 mg | 57.0 mg | 18% |
| Vitamin K (phylloquinone) | 40.4 µg | 23.1 µg | 34% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.0 µg | 8.00 µg | |
| Folate, DFE | 14.0 µg | 8.00 µg | 4% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.39 g | 0.22 g | |
| Threonine | 1.42 g | 0.81 g | |
| Isoleucine | 1.63 g | 0.93 g | |
| Leucine | 2.64 g | 1.51 g | |
| Lysine | 2.00 g | 1.15 g | |
| Methionine | 0.36 g | 0.21 g | |
| Cystine | 0.39 g | 0.22 g | |
| Phenylalanine | 1.65 g | 0.94 g | |
| Tyrosine | 0.97 g | 0.56 g | |
| Valine | 1.78 g | 1.02 g | |
| Arginine | 1.59 g | 0.91 g | |
| Histidine | 0.90 g | 0.51 g | |
| Alanine | 1.40 g | 0.80 g | |
| Aspartic acid | 3.42 g | 1.96 g | |
| Glutamic acid | 5.84 g | 3.34 g | |
| Glycine | 1.13 g | 0.65 g | |
| Proline | 2.46 g | 1.40 g | |
| Serine | 1.96 g | 1.12 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.054 g | 0.031 g | |
| SFA 16:0 | 2.04 g | 1.17 g | |
| SFA 18:0 | 0.69 g | 0.39 g | |
| MUFA 18:1 | 4.20 g | 2.40 g | |
| PUFA 18:2 | 9.58 g | 5.48 g | |
| PUFA 18:3 | 1.28 g | 0.73 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.054 g | 0.031 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172443: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat natto
USDA lists 2 preparations of natto. The natto page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 90% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov