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How Many Calories in Natto?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 60 kcal | 5.5g |
| 100g | 211 kcal | 19.4g |
| 1 cup | 369 kcal | 33.9g |
A natto contains 211 calories per 100g. A typical 1 cup (175g) provides about 369 calories. Natto is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Natto Nutrition Facts
| Nutrient | Per 100g | Per serving (175g) |
|---|---|---|
| Calories | 211 kcal | 369 kcal |
| Protein | 19.4g | 33.9g |
| Carbohydrates | 12.7g | 22.2g |
| of which Sugars | 4.9g | 8.6g |
| Fat | 11.0g | 19.2g |
| of which Saturates | 1.6g | 2.8g |
| Fibre | 5.4g | 9.5g |
| Sodium | 7.0mg | 12mg |
| Potassium | 729.0mg | 1276mg |
| Calcium | 217.0mg | 380mg |
| Iron | 8.6mg | 15.0mg |
| Vitamin C | 13.0mg | 22.8mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 8.8µg | 15µg |
| Riboflavin (B2) | 0.2mg | 0.4mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (39% DV) — an excellent source
- A good source of fibre (19% DV)
- A good source of fat (14% DV)
- Low in sodium (0% DV)
- A good source of potassium (16% DV)
- A good source of calcium (17% DV)
- High in iron (48% DV) — an excellent source
- A good source of vitamin C (14% DV)
- A good source of selenium (16% DV)
- A good source of riboflavin (B2) (15% DV)
- Calories: 11% DV
- Protein: 39% DV
- Carbohydrates: 5% DV
- Fibre: 19% DV
- Fat: 14% DV
- Saturated fat: 8% DV
- Sodium: 0% DV
- Potassium: 16% DV
- Calcium: 17% DV
- Iron: 48% DV
- Vitamin C: 14% DV
- Vitamin A: 0% DV
- Selenium: 16% DV
- Riboflavin (B2): 15% DV
High-protein options alongside natto
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Shop MaxiNutrition →Have a cat or dog? Check whether natto is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does natto fit your diet?
High-protein diets
At 19.4g of protein per 100g, natto clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Natto provides 5.4g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in natto per 100g?
Natto contains 211 calories per 100g, based on USDA reference data.
Is natto high in calories?
A 1 cup of natto (175g) has around 369 calories — roughly 18% of a 2,000-calorie daily intake.
Is natto good for weight loss?
Natto is fairly calorie-dense at 211 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 369 calories.
How much protein is in natto?
Natto contains 19.4g of protein per 100g.
Is natto a good source of fibre?
Yes — natto provides 5.4g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does natto compare to worthington stakelets, frozen, unprepared?
Natto has 211 calories per 100g, close to worthington stakelets, frozen, unprepared at 211 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of natto for 20g of protein?
With 19.4g of protein per 100g, you'd need roughly 103g of natto to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to natto by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Natto (this page) | 211 kcal | 19.4g | 12.7g | 11.0g |
| Worthington Stakelets, Frozen, Unprepared | 211 kcal | 19.7g | 9.6g | 10.4g |
| Morningstar Farms Breakfast Sausage Patties, Frozen, Unprepared | 210 kcal | 25.8g | 8.8g | 7.9g |
| Tomatoes, Sun-dried, Packed in Oil, Drained | 213 kcal | 5.1g | 23.3g | 14.1g |
| Loma Linda Linketts, Canned, Unprepared | 209 kcal | 21.3g | 4.4g | 11.8g |
| Worthington Dinner Roast, Frozen, Unprepared | 213 kcal | 16.0g | 6.9g | 13.5g |
| Worthington FriPats, Frozen, Unprepared | 209 kcal | 23.7g | 8.0g | 9.1g |
More kit for natto tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.