Edible parts
Fermented food as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 883 kJ / 211 kcal | 11% |
| Protein | 19.4 g | 39% |
| Carbohydrate | 12.68 g | 5% |
| Fat | 11 g | 16% |
| Saturated fat | 1.59 g | 8% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 5.4 g |
| Monounsaturated fat | 2.43 g |
| Polyunsaturated fat | 6.21 g |
| Omega-3 (ALA) | 0.73 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin K | 23.1 µg | 31% |
| Folate | 8 µg | 4% |
| Thiamin (B1) | 0.16 mg | 15% |
| Riboflavin (B2) | 0.19 mg | 14% |
| Pantothenic acid (B5) | 0.22 mg | 4% |
| Choline | 57 mg | — |
| Calcium | 217 mg | 27% |
| Iron | 8.6 mg | 61% |
| Magnesium | 115 mg | 31% |
| Potassium | 729 mg | 36% |
| Zinc | 3.03 mg | 30% |
| Copper | 0.67 mg | 67% |
| Manganese | 1.53 mg | 76% |
| Phosphorus | 174 mg | 25% |
| Sodium | 7 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Natto (USDA FDC SR Legacy 172443). Nutrients the row does not report are left blank.
Prep notes
Vitamin K2 rich. Iron is unusually high for a bean food. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Natto (Glycine max) is listed in Thrive’s plant atlas under fermented. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fermented food as sold.