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 Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
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 Muscle Building
Protein
8.9gSupports muscle building by providing essential protein
Best Ways to Eat Natto for Muscle Building
- 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:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
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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