Table of ContentsView AllTable of ContentsNutrition FactsBenefitsWho Should Avoid It?Traditional FoodsHomemade vs. Prepared
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Benefits
Who Should Avoid It?
Traditional Foods
Homemade vs. Prepared
Natto, often called “sticky beans,” is made from fermented and cookedsoybeans. Native to Japanese culture, natto is often consumed at breakfast with rice.
It has a sticky consistency, resembling melted cheese when stretched. With its earthy flavor and pungent smell, natto is rich in nutrients, particularly gut-friendly fiber, protein, probiotics, vitamins, and minerals.
In this article, learn more about natto, how it appeals to the senses, tips for making and purchasing it, health benefits, and more.
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Natto and the Senses
Appearance and Texture
Common descriptors used to explain natto’s appearance and texture are sticky and slimy with weblike strings throughout.When the soybeans ferment, it creates a viscous product. After stirring, you’ll notice the weblike strings between the beans, which look like cheese when it’s melted and stretched.
Taste
Alkaline fermentation is used to make natto, creating a nutty, earthy flavor similar to coffee.The final taste will depend on fermentation time and the type of soybean used.
Natto can be somewhat of an acquired taste. However, it is not typically eaten on its own; it is usually enhanced with another flavor. Store-bought natto is often packaged with seasoning or hot mustard.
Smell
As natto ferments, its aroma becomes more pronounced and resembles ripe cheese. Researchers suggest that the volatile compounds created contribute to natto’s unique aroma. These compounds have smells described as resembling:
Nutrition Facts for Single Natto Serving
One cup of natto contains the following nutrients:
Benefits of Eating Natto
The soybeans in natto are naturally nutritious. They provide plant-based protein, contain all essential amino acids, and are rich in fiber, iron, potassium, and other micronutrients.
Supports Efficient Digestion
Natto is plentiful in fiber, contributing 25% to 38% of your daily needs in a 1-cup serving.
Fiber is important for metabolic health, including reducinginsulin resistance(when cells in the body don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin), regulating blood sugar, weight management, and treating and preventing high cholesterol.
Fiber is also essential for digestive health as it regulates bowel movements, prevents constipation, and, when fermented, producesshort-chain fatty acidsthat contribute to the health and diversity of thegut microbiome.
Since natto is a fermented food, it has the added benefit of containingprobiotics, good gut bacteria that control harmful bacteria, which can improve gut function and increase nutrient absorption.
Improves Bone Health
Natto containsvitamin K, an important fat-soluble vitamin essential for blood clotting and bone health. Research links higher vitamin K intakes with improved bone mineral density and/or lower hip fracture incidence.
The amount of vitamin K2 in natto will vary depending on the bacterial strain and fermentation condition.
Keeps the Heart Healthy
Natto is rich in magnesium and potassium, nutrients important for heart health.
Once fermented, nattokinase is formed. Nattokinase is an enzyme associated with lowering blood pressure,cholesterol, and blood clots and slowingatherosclerosis(a buildup of plaque containing fats, carbohydrates, and other substances within the artery walls) in people with heart disease who supplement with the extract.
Should Anyone Not Eat Natto?
If you have asoy allergy, it is medically necessary to avoid natto.People who have trouble digesting beans or foods that containshort-chain carbohydrates that are poorly absorbed in the small intestine, known asFODMAPs (fermentable oligo-, di-, and monosaccharides and polyols), may also need to avoid natto.
The best way to assess if natto works for you is to eat a small amount and see how you feel. If you are concerned, speak with a healthcare provider before trying natto.
Natto consumption is rarely a cause of infectious disease in humans with normal immunity. However, if you are severely immunocompromised, you may need to avoid eating fermented foods like natto, which contain live bacteria.
Traditional Ways to Eat Natto
Traditionally, natto is consumed for breakfast alongside steamed rice and veggies, like green onion, and a protein such as an egg or fish.Many chefs recommend pairing natto with something creamy and salty. Natto is usually consumed with soy sauce or mustard. It can be added to foods such as miso soup, tofu and vegetable dishes.
A Word From VerywellHomemade natto might take a few tries before you nail it, but it’s pretty easy to cook. Like other beans, it takes some time to cook, but if you have a pressure cooker, you can speed up the process.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Homemade natto might take a few tries before you nail it, but it’s pretty easy to cook. Like other beans, it takes some time to cook, but if you have a pressure cooker, you can speed up the process.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Homemade natto might take a few tries before you nail it, but it’s pretty easy to cook. Like other beans, it takes some time to cook, but if you have a pressure cooker, you can speed up the process.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Homemade vs. Prepared Natto
Making natto at home is less common, but it’s not impossible. Making it at home allows for customization (using different-sized or colored soybeans). However, because you are using live bacteria, there is a potential risk of contamination with microorganisms, especially harmful bacteria. There are many recipe instructions and videos online for making natto at home.
Japanese natto starters (nattomato) can be bought online or in specialty grocery stores. Commercially packaged natto is usually available in the refrigerated section of Japanese and Asian grocery stores. You may also find it sold in the frozen food section. It will usually be stocked with Japanese mustard and soy sauce.
Summary
Natto, fermented soybeans, is a nutritious delicacy often described as an acquired taste. While it appeals to all the senses, people love or hate it. Yet, its impressive nutrition profile is enough to spike curiosity. Rich in fiber, plant-based protein, probiotics, and microminerals, natto is filling, nutrient-dense, and offers many potential health benefits.
If you’re curious about natto, you have options. Making it at home offers customization. However, the process is a bit cumbersome and takes a few days. Therefore, if you are not up for the cooking experience, consider purchasing it at the store.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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National Institute of Health. Office of Dietary Supplements.Vitamin K.
American Heart Association.How potassium can help control blood pressure.
National Institute of Health. Office of Dietary Supplements.Magnesium.
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