Natto Overview
Natto is fermented soybeans providing the highest vitamin K2 content of any food for bone and cardiovascular health, complete protein with enhanced digestibility from fermentation, and unique nattokinase enzyme that supports circulation.
Why Natto Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Natto Nutrition Facts
Per 50g (1 small container (50g) fermented soybeans)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 106 | — |
| Protein | 8.9g | 18% |
| Total Carbohydrates | 7.1g | 3% |
| Dietary Fiber | 2.5g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 3.9mg | 22% |
| magnesium | 57mg | 14% |
| calcium | 109mg | 11% |
| vitaminK | 435µg | 363% |
GI: 20 ()
Key Nutrients in Natto for Gut Health
Fiber
2.5gSupports gut health by providing essential fiber
Best Ways to Eat Natto for Gut Health
- Eat natto straight from container with soy sauce, mustard, and rice (traditional)
- Mix into fried rice or scrambled eggs to mask texture and strong flavor
- Blend into miso soup or add to hot dishes at end of cooking
- Start with small amounts (1 tbsp) and increase gradually to adapt to flavor
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Natto Health Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Important Considerations
- May interact with blood thinners (warfarin) due to extremely high vitamin K2—consult doctor
- Nattokinase may enhance anticoagulant effects—avoid if taking blood-thinning medications
- High in purines—limit if you have gout or kidney disease
- Contains soy—avoid if allergic to soy or sensitive to phytoestrogens
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