Foods/Legumes/Natto

Legumes · snack

Natto

0.5 cup · 88 g186 kcal

A legume that's a strong source of Iron and Copper.

Macros

Per serving

186 kcal

Energy

17.1g

Protein

11.2g

Carbs

9.7g

Fat

4.8g

Fiber

Protein 17.1 gCarbs 11.2 gFat 9.7 g

211 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 0.5 cup (88 g), as a share of a reference adult — male, 35, moderately active.

Iron

95%

Copper

65%

Manganese

58%

Omega-6 Linoleic

28%

Magnesium

24%

Zinc

24%

Good source of (≥ 20% RDA)

IronCopperManganeseOmega-6 LinoleicMagnesiumZincPhosphorus

Pairs well with

What fills natto’s gaps?

Natto is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Vitamin A Hemp seedsAdds Omega-3 ALA & Thiamin (B1)+ Omega-3 ALA+ Thiamin (B1)+ Phosphorus Oat milkAdds Molybdenum & Vitamin D+ Molybdenum+ Vitamin D+ Riboflavin (B2)

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 0.5 cup = 88 g

A realistic daily max is about 100 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 100 g

Share of calories

≤ 8%

Common questions

Natto, in brief

How many calories are in natto?

0.5 cup (88 g) of natto has about 186 calories.

What is natto a good source of?

Natto is a good source of Iron, Copper, Manganese, Omega-6 Linoleic, and 3 more nutrients.

Is natto good in a smoothie?

S8D usually places natto as a snack-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Iron Copper Manganese Omega-6 LinoleicMagnesium Zinc

Put natto to work.

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