How many calories are in Natto?

A 100 g serving of Natto has 211 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Natto?

Per 100 g there are 19.4 g of protein — about 39% of the Daily Value (50 g).

How much fat and carbs are in Natto?

Per 100 g there are 11 g of fat and 12.7 g of carbohydrate, including 5.4 g of fiber.

What nutrients is Natto high in?

Per 100 g it notably contributes to your Daily Value for: Iron (48% DV), Protein (39% DV), Magnesium (27% DV).

Legumes & Soy

Natto

Natto belongs to the legumes & soy category of our catalog. A 100 g serving provides 211 kcal with 19.4 g of protein, 11 g of fat, 12.7 g of carbohydrate. Its strongest contribution is iron — 48% of the Daily Value per 100 g (see the iron rich foods: heme, non-heme, and absorption guide). Related entries in the same group include Mungo Beans, Mature Seeds and Noodles, Chinese, or jump to the full food catalog.

211kcalCalories

19.4gProtein

11gFat

12.7gCarbs

Calorie & macro balance

Share of calories from each macronutrient (per 100 g).

211 kcal / 100 g

Protein35.8%19.4 g
Fat45.7%11 g
Carbs18.4%12.7 g

What this food is high in

Iron 8.6 mg / 100 g Protein 19.4 g / 100 g Magnesium 115 mg / 100 g Dietary Fiber 5.4 g / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	211 kcal	11%
Macronutrients
Protein	19.4 g	39%
Total Fat	11 g	14%
Saturated Fat	1.6 g	8%
Carbohydrate	12.7 g	5%
Dietary Fiber	5.4 g	19%
Total Sugars	4.9 g	10%
Minerals
Sodium	7 mg	<1%
Potassium	729 mg	16%
Calcium	217 mg	17%
Iron	8.6 mg	48%
Magnesium	115 mg	27%
Vitamins
Vitamin C	13 mg	14%
Vitamin A	0 mcg	0%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Natto?: A 100 g serving of Natto has 211 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Natto?: Per 100 g there are 19.4 g of protein — about 39% of the Daily Value (50 g).
How much fat and carbs are in Natto?: Per 100 g there are 11 g of fat and 12.7 g of carbohydrate, including 5.4 g of fiber.
What nutrients is Natto high in?: Per 100 g it notably contributes to your Daily Value for: Iron (48% DV), Protein (39% DV), Magnesium (27% DV).

Similar foods and comparisons

Bacon Bits, Meatless 476 kcal 32 g protein Bacon, Meatless 309 kcal 11.7 g protein Beans 47 kcal 1.8 g protein Beans, Adzuki 329 kcal 19.9 g protein Beans, Adzuki 128 kcal 7.5 g protein Beans, Adzuki 237 kcal 3.8 g protein

Natto vs Bacon Bits, Meatless Natto vs Bacon, Meatless Natto vs Beans Natto vs Beans, Adzuki

Keep exploring

All legumes & soy Legumes & Soy highest in iron All foods highest in iron Iron Rich Foods: Heme, Non-Heme, and Absorption guide Compare foods

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.