If you are anything like me when hearing about natto for the first time, you may have thought, I would never try that. You may even have had some of the following reactions:
- Immediate hesitation.
- Disgust.
But most of all, curiosity.
With its sticky texture, strong aroma, and stringy consistency, natto remains one of Japan’s most polarizing traditional foods.
But nutritionally? It may be one of the most powerful fermented foods in the world.
As a recent convert, I will tell you my experience with natto, how I grew from World’s #1 natto hater to #1 natto lover. And you can too!
My secret hack: mayo.
That’s right.
Mayonnaise, for me, helped nullify the texture, taste, smell, everything. It made it from a subpar experience to an amazing culinary one.
I paired it with white rice, sesame oil, and kimchi and have never looked back since.
I eat it every morning.
I made this comprehensive natto guide to show you that you, too, can become a natto lover and treat your body right!
I’ll break down:
- What natto is
- Full nutritional breakdown
- Science-backed benefits
- Gut health impact
- Heart and bone support
- Nattokinase explained
- How to eat natto (without hating it)
- Who should avoid it
- Storage and buying tips
What Is Natto?
Natto is a traditional Japanese fermented soybean dish made by inoculating cooked soybeans with the bacterium Bacillus subtilis var. natto.
The fermentation process creates:
- Sticky, stringy texture
- Strong savory aroma
- Deep umami flavor
- High probiotic content
- Unique enzymes (notably nattokinase)
Natto has been consumed in Japan for over 1,000 years and is most commonly eaten for breakfast over rice.
It is a staple in many regions of Japan, particularly eastern areas.
Natto Nutrition Facts (Per 100g Approximate)
- Calories: ~200
- Protein: ~18–20g
- Fat: ~11g (mostly unsaturated)
- Carbohydrates: ~13g
- Fiber: ~5g
- Vitamin K2 (MK-7): extremely high
- Iron
- Calcium
- Magnesium
- Potassium
- Probiotics
- Nattokinase enzyme
It is one of the richest natural sources of vitamin K2 (menaquinone-7) in the human diet.
Natto and Gut Health
Natto is a fermented food rich in beneficial bacteria.
The fermentation strain:
Bacillus subtilis var. natto
Potential gut benefits:
- Supports microbiome diversity
- Improves digestion
- Enhances nutrient absorption
- May reduce bloating over time
- Helps regulate bowel movements
For people focused on microbiome optimization, natto is nutritionally dense and low in additives compared to many probiotic supplements.
Natto and Heart Health
One of natto’s most studied components is nattokinase.
Nattokinase is a fibrinolytic enzyme, meaning it helps break down fibrin — a protein involved in blood clot formation.
Research suggests nattokinase may:
- Support healthy blood flow
- Help maintain normal blood pressure
- Reduce arterial stiffness
- Support cardiovascular health
Additionally, natto’s high vitamin K2 content plays a role in calcium metabolism — helping direct calcium away from arteries and toward bones.
That dual action (nattokinase + K2) makes natto particularly interesting in cardiovascular research.
Natto and Bone Health
Vitamin K2 (especially MK-7 form) is critical for:
- Activating osteocalcin
- Supporting bone mineralization
- Reducing fracture risk
- Improving calcium utilization
Natto is arguably the highest dietary source of K2 globally.
In Japanese populations, higher natto consumption has been associated with improved bone density outcomes, particularly in postmenopausal women.
For individuals who do not consume much dairy, natto can be a valuable addition for skeletal support.
Natto and Immune Support
Fermented foods can positively influence immune function through gut modulation.
Possible immune benefits:
- Improved microbiome balance
- Anti-inflammatory effects
- Bioactive peptides from fermentation
Though more research is needed, fermented soy products appear to support immune resilience when included as part of a balanced diet.
Natto and Protein Quality
Natto provides complete plant protein.
Benefits include:
- All essential amino acids
- Highly bioavailable due to fermentation
- Easier digestion than unfermented soybeans
Fermentation breaks down anti-nutrients like phytic acid, increasing mineral absorption.
For plant-based eaters, natto is a powerful protein-dense option.
Natto and Weight Management
While not a “weight loss food,” natto supports weight management indirectly through:
- High protein (satiety)
- High fiber (digestive support)
- Low glycemic impact
- Nutrient density per calorie
It helps maintain fullness without excessive caloric intake.
What Does Natto Taste Like?
Honest answer:
- Earthy
- Nutty
- Slightly bitter
- Deeply savory
- Strong aroma (similar to aged cheese)
Texture:
- Sticky
- Stringy
- Soft soybeans
The texture is often more challenging than the flavor for first-time eaters.
I strongly suggest you do not try natto by itself, at least for the first time.
There are many ways to have natto enjoyably with additional toppings.
Here’s how.
How to Eat Natto (Beginner’s Guide)
1. Classic Japanese Style
- Stir natto vigorously (creates creamier texture)
- Add soy sauce + mustard (usually included)
- Serve over hot rice
- Top with green onions
- Optional raw egg yolk (although if you are in the US like me, you could do just fine with cooked or a sunny side up egg).
This is the most traditional method.
2. Mix It Into Rice Bowls
Add natto to:
- Grain bowls
- Poke-style bowls
- Avocado rice bowls
Pairing with bold flavors helps reduce intensity.
3. Add to Scrambled Eggs
Heat gently and fold into eggs to soften texture and aroma.
4. Use in Toast
Spread on toast with avocado, sesame oil, and chili flakes.
5. Blend Into Sauces
Advanced method:
Blend natto into miso-based sauces or dressings.
I will share my own special recipe that I eat every single morning! It’s delicious, easy and a great way to maximize your pantry. Coming soon.
How to Store Natto
- Keep refrigerated
- Typically sold in small styrofoam packs
- Can be frozen for longer storage
- Defrost in refrigerator overnight
Freezing does not significantly damage vitamin K2 content.
Who Should Avoid Natto?
Natto is extremely healthy for most people — but not everyone.
Avoid or consult a doctor if you:
- Take blood thinners (warfarin)
- High vitamin K2 may interfere with medication
- Have soy allergy
- Are sensitive to fermented foods
- Have histamine intolerance (in some cases)
Always consult a healthcare provider if managing medical conditions.
Is Natto Safe to Eat Daily?
In Japan, many people eat natto daily.
For most healthy individuals, moderate daily intake (1 pack per day) is considered safe.
Balance and dietary variety remain important.
Where do you Buy Natto?
You can typically buy natto in most Japanese marts. In NYC, there are a couple. You can also order them online. I buy this exact one:
Potential Downsides
- Strong smell
- Slimy texture
- Gas/bloating for beginners
- High vitamin K interaction with anticoagulants
Most digestive discomfort decreases after adaptation.
Natto vs Other Fermented Foods
Compared to:
- Yogurt
- Kimchi
- Sauerkraut
- Kefir
- Tempeh
Natto stands out for:
- Highest vitamin K2
- Unique nattokinase enzyme
- Spore-forming probiotics
It occupies a unique category in the fermented food spectrum.
Where to Buy Natto
- Japanese grocery stores
- Asian supermarkets
- Some Whole Foods locations
- Frozen section of specialty markets
Look for:
- Minimal additives
- Refrigerated or frozen packs
- Short ingredient list (soybeans + culture)
Final Thoughts: Is Natto Worth Trying?
If you prioritize:
- Gut health
- Heart health
- Bone density
- Nutrient-dense foods
- Traditional whole foods
Natto is worth experimenting with.
It may not be love at first bite. It certainly wasn’t for me. But after a few tries, I slowly grew to love the nutty and savory taste. Also, natto with kimchi is a match made in heaven. And double the probiotics for your meal! Nutritionally, it’s elite.
It’s truly one of the best superfoods of all time.
Your gut will thank you.
What are the main benefits of natto?
Natto supports gut health, cardiovascular function, bone density, and protein intake due to its probiotics, nattokinase enzyme, and high vitamin K2 content.
Is it healthy to eat natto every day?
For most healthy individuals, moderate daily consumption is safe and common in Japan. Those on blood thinners should consult a doctor.
What does natto taste like?
Natto tastes earthy, nutty, slightly bitter, and savory with a strong fermented aroma and sticky texture.
Is natto good for your gut health?
Yes. Natto contains Bacillus subtilis, a probiotic strain that may support microbiome diversity and digestion.
Does natto thin your blood?
Natto contains nattokinase, which may support healthy blood flow. However, it should not replace medical treatment and may interact with anticoagulant medications.
Is natto better than yogurt?
They serve different purposes. Yogurt contains lactic acid bacteria, while natto provides spore-forming probiotics, vitamin K2, and nattokinase.
How much natto should I eat?
One small pack (around 40–50g or 1/2 cup) per day is typical.
How have you experienced natto? Will you try it now? Let me know in the comments!
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