Food · Legumes and Legume Products

Natto nutrition facts

A typical portion of natto (1 cup; 175 g, natto (SR Legacy)) has 370 calories and 34g of protein (USDA FoodData Central). USDA lists 2 descriptions of it.

Nutrition Facts

Serving size1 cup (175g)

AmountPortion

Amount per serving

Calories370

% Daily Value*

Total Fat 19g25%

Saturated Fat 3g14%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 10mg1%

Total Carbohydrate 22g8%

Dietary Fiber 9g34%

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 for Natto, 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
Sodium per 100 g: 7mg; more than 15% of reference foods

1 cup weighs 175 g in USDA's record for Natto (FDC 172443); across 2 records of natto USDA weighs it at 175 to 176 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 22% carbohydrate, 44% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of natto USDA describes

All 2 USDA descriptions of natto, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Natto (SR Legacy)Same values: Natto	211	19.4 g	11 g	7 mg

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
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
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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in natto?

370 in 1 cup (175 g) of natto (SR Legacy).

How much protein is in natto?

34g in 1 cup; 19.4 g per 100 g.

How much sodium is in natto?

10mg in 1 cup; 7 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov