Assize Index

The Plant Protein Nutrition Guide (Beans & Tofu)

Natto

PreparedMethods

* Bacillus subtilis–fermented whole soybeans. Unlike tempeh, usually eaten without further cooking — still not a quantified CFU probiotic claim.

Protein(g/100g)

Primary · 19.4 g/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Fiber(g/100g)

Primary · 5.4 g/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Carb(g/100g)

Primary · 12.7 g/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Sodium(mg/100g)

Primary · 7 mg/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Energy(kcal/100g)

Primary · 211 kcal/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Saturated(g/100g)

Primary · 1.6 g/100g

USDA FoodData Central SR Legacy — Natto (FDC 172443) (2019)

Benefits & risks

  • Fermented

    benefit · compound

    Bacillus subtilis fermentation of whole soy. Typically eaten without a second cook (unlike tempeh) — still not a lab CFU / yogurt-style live-culture count. Eligible for a recipe bonus when Methods publishes the weight.

    Ahmed et al. — Nutritional health perspective of natto (PMC9616652) (2022)

  • Vitamin K2 (MK-7)

    benefit · compound

    Natto is widely cited as a rich natural MK-7 food. USDA SR reports total vitamin K as phylloquinone on this row — MK-7 is the fermentation story from the literature, not a separate USDA composition cell. Display-only until Methods publishes a weight.

    Ahmed et al. — Nutritional health perspective of natto (PMC9616652) (2022)

Not medical advice. Emerald = cited upside; amber = caution; stone = form note. Display-only until Methods publishes recipe weights or penalties — and risks never restate Sodium or Saturated columns.

Empty cells mean we do not yet have a method-cited source. Rank on the guide tables is the open-rule champion — not medical advice.