Natto

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 79 / 100 How is this scored?

Composition

Energy

Protein 19.4 g · 78 kcal/100g
Fat 11.0 g · 99 kcal/100g
Carbs 12.7 g · 51 kcal/100g
Fiber 5.4 g
Water 55 g
Total energy 211 kcal

Energy is predominantly from fat (44%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
11.0g
Saturated
1.6g
Monounsat.
2.4g
Polyunsat.
6.2g
Omega-6
5.48g

Saturated fat is 6.8% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 61 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 13.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 23 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 0.0 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.13 mg
Folate (B9) 8 µg
Vitamin B12 0.00 µg

Minerals

Calcium 217 mg
Iron 8.6 mg
Magnesium 115 mg
Phosphorus 174 mg
Potassium 729 mg
Sodium 7 mg
Zinc 3.0 mg
Copper 0.67 mg
Manganese 1.53 mg
Selenium 8.8 µg

Notable source of Manganese (76% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.