USDA reference food

Natto

1 cup of natto (176 g) has 370 calories, 34g of protein, 19g of fat and 10g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707440). It is one of 2 USDA descriptions of natto.

FoodData Central 2707440, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (176g)

AmountPortion

Amount per serving

Calories370

% Daily Value*

Total Fat 19g25%

Saturated Fat 3g14%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 10mg1%

Total Carbohydrate 22g8%

Dietary Fiber 10g34%

Total Sugars 9g

Includes Added Sugars not declared

Protein 34g68%

Vitamin D 0mcg0%

Calcium 380mg29%

Iron 15mg84%

Potassium 1280mg27%

* 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 (the dietary survey database (FNDDS)), 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

Fiber 10g34%

Protein 34g68%

Potassium 1280mg27%

Calcium 380mg29%

Iron 15mg84%

Sodium 10mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707440); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper1.2 mg in 1 cup (176 g), 130% of the Daily Value
Zinc5.3 mg in 1 cup (176 g), 48% of the Daily Value
Magnesium202 mg in 1 cup (176 g), 48% of the Daily Value
Vitamin K41 µg in 1 cup (176 g), 34% of the Daily Value
Selenium15 µg in 1 cup (176 g), 28% of the Daily Value
Riboflavin0.3 mg in 1 cup (176 g), 26% of the Daily Value
Vitamin C23 mg in 1 cup (176 g), 25% of the Daily Value
Phosphorus306 mg in 1 cup (176 g), 24% of the Daily Value
Thiamin0.3 mg in 1 cup (176 g), 23% of the Daily Value
Choline100 mg in 1 cup (176 g), 18% of the Daily Value
Vitamin B60.2 mg in 1 cup (176 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2707440), 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 (65)

The portion is 1 cup (176 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	34.1 g	19.4 g	68%
Total lipid (fat)	19.4 g	11.0 g	25%
Carbohydrate, by difference	22.3 g	12.7 g	8%
Energy	371 kcal	211 kcal
Alcohol, ethyl	0 g	0 g
Water	96.8 g	55.0 g
Total Sugars	8.61 g	4.89 g
Fiber, total dietary	9.50 g	5.40 g	34%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	2.80 g	1.59 g	14%
Fatty acids, total monounsaturated	4.28 g	2.43 g
Fatty acids, total polyunsaturated	10.9 g	6.21 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	382 mg	217 mg	29%
Iron, Fe	15.1 mg	8.60 mg	84%
Magnesium, Mg	202 mg	115 mg	48%
Phosphorus, P	306 mg	174 mg	24%
Potassium, K	1,283 mg	729 mg	27%
Sodium, Na	12.3 mg	7.00 mg	1%
Zinc, Zn	5.33 mg	3.03 mg	48%
Copper, Cu	1.17 mg	0.67 mg	130%
Selenium, Se	15.5 µg	8.80 µg	28%

Vitamins (23)

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	22.9 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%
Vitamin B-6	0.23 mg	0.13 mg	13%
Folate, total	14.1 µg	8.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	100 mg	57.0 mg	18%
Vitamin K (phylloquinone)	40.7 µg	23.1 µg	34%
Folic acid	0 µg	0 µg
Folate, food	14.1 µg	8.00 µg
Folate, DFE	14.1 µg	8.00 µg	4%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
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	0.055 g	0.031 g
SFA 16:0	2.06 g	1.17 g
SFA 18:0	0.69 g	0.39 g
MUFA 18:1	4.22 g	2.40 g
PUFA 18:2	9.64 g	5.48 g
PUFA 18:3	1.29 g	0.73 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.055 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 2707440: 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.

Compare every natto preparation

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