Natto: Nutrient Profile
What is Natto richest in? Below are the vitamins, minerals and amino acids that 100 g of Natto delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Natto: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin K | 23 mcg | 🟡 19% | Blood clotting & bone |
| 2 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 15% | Energy & cell health |
| 3 | Vitamin C | 13 mg | 🟡 14% | Antioxidant; builds collagen |
| 4 | Vitamin B1 (Thiamine) | 0.2 mg | 🟡 13% | Turns carbs into energy |
| 5 | Choline | 57 mg | 🟡 10% | Brain & liver |
| Minerals | ||||
| 1 | Copper | 0.7 mg | 🟢 74% | Iron use; connective tissue |
| 2 | Manganese | 1.5 mg | 🟢 67% | Bone & metabolism |
| 3 | Iron | 8.6 mg | 🟡 48% | Carries oxygen in blood |
| 4 | Zinc | 3.0 mg | 🟡 28% | Immunity & healing |
| 5 | Magnesium | 115 mg | 🟡 27% | Muscle, nerves & energy |
| 6 | Calcium | 217 mg | 🟡 17% | Bones & teeth |
| 7 | Selenium | 8.8 mcg | 🟡 16% | Antioxidant & thyroid |
| 8 | Potassium | 729 mg | 🟡 16% | Blood pressure & fluid balance |
| 9 | Phosphorus | 174 mg | 🟡 14% | Bones & cellular energy |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.0 g | 🟢 | Cellular energy & detox |
| 3 | Leucine | 1.5 g | 🟡 | Builds muscle (BCAA) |
| 4 | Proline | 1.4 g | 🟡 | Collagen & joints |
| 5 | Lysine | 1.1 g | 🟡 | Collagen & immunity |
| 6 | Serine | 1.1 g | 🟡 | Cell membranes & brain |
| 7 | Valine | 1.0 g | 🟡 | Muscle & energy (BCAA) |
| 8 | Phenylalanine | 0.9 g | 🟡 | Dopamine & focus |
| 9 | Isoleucine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Arginine | 0.9 g | 🟡 | Blood flow (nitric oxide) |
| 11 | Threonine | 0.8 g | 🟡 | Collagen & gut lining |
| 12 | Alanine | 0.8 g | 🟡 | Energy (glucose cycle) |
| 13 | Glycine | 0.6 g | 🟡 | Collagen, calm & sleep |
| 14 | Tyrosine | 0.6 g | 🟡 | Dopamine & thyroid |