Is natto food something you’ve only just heard about? At larosafoods.com, we’re here to tell you that natto, a traditional Japanese dish made from fermented soybeans, is a nutritional powerhouse with a unique flavor and sticky texture that might just revolutionize your meals. Discover this superfood’s health perks and creative culinary uses, and learn how it can enhance your gut health, bone strength, and cardiovascular function. Ready to explore the world of fermented foods? Let’s dive into everything natto, from its origins to delicious serving suggestions, while exploring its exceptional nutritional profile, superfood status, and flavor profile.
1. What Exactly Is Natto Food?
Natto food is a traditional Japanese dish made from fermented soybeans. It has a distinct smell and texture, often described as nutty. Natto is known for being stringy, sticky, and unique among processed foods because the soybean retains its shape and mouthfeel.
Unpacking Natto Food
Natto has been a staple in Japanese diets for centuries and gained popularity during the Edo Period (1603-1868). Typically served at room temperature, it is a common breakfast food in Japan and is often included in hotel breakfast buffets. According to ussoy.org, U.S. Soy supplies approximately 70% of the soybeans used as raw materials in Japan’s natto industry, making it a truly global food. It is also regarded as a superfood with an exceptional nutritional profile.
What Does Natto Taste Like?
Natto has a distinct and complex flavor profile, often described as having a combination of nutty, earthy, and savory notes. The fermentation process gives it a unique umami taste that some find similar to aged cheese. Its flavor can be intense and is often an acquired taste.
What is the Texture of Natto?
The texture of natto is one of its most distinctive features. It is characterized by its stickiness and stringiness. When stirred, it develops long, viscous strands due to the fermentation process, which breaks down proteins and creates a unique, somewhat slimy mouthfeel. This texture can be surprising for first-timers but is a key part of the natto experience.
The Nutritional Profile of Natto
Natto stands out as a nutritional powerhouse, packed with essential vitamins, minerals, and beneficial compounds. According to a study in the “Journal of Agricultural and Food Chemistry,” natto is an excellent source of protein, fiber, and vitamins K2 and B vitamins. These nutrients are crucial for bone health, energy production, and overall well-being.
Natto as a Superfood
Natto is often labeled a superfood due to its high concentration of nutrients and health-promoting properties. It is particularly rich in vitamin K2, which is essential for bone health and blood clotting. Additionally, natto contains nattokinase, an enzyme produced during fermentation that has been shown to have cardiovascular benefits. This combination of nutrients makes natto a valuable addition to any diet, contributing to overall health and wellness.
2. How Is Natto Food Traditionally Made?
While eating natto might be a convenient way to meet your daily nutrition needs, the process of making it is quite involved. The traditional natto-making process involves several steps that require time and precision. Here’s how it’s typically done:
The Traditional Method of Making Natto
- Soaking Soybeans: Natto manufacturers start by immersing soybeans in water for an extended period, usually overnight, to rehydrate them thoroughly.
- Steaming the Soybeans: Next, the soybeans are steamed at high temperatures until they become soft. This step is crucial for breaking down complex sugars and making them more digestible.
- Introducing the Bacteria: The steamed soybeans are then sprayed with Bacillus subtilis natto bacteria, which kickstarts the fermentation process.
- Fermentation: Natto ferments for 18 to 24 hours at a controlled temperature of 40-42℃ (107.6F) in a special fermentation room. According to “Comprehensive Reviews in Food Science and Food Safety”, this process is key to developing natto’s distinctive flavor and texture.
- Refrigeration: After fermentation, natto is transferred to a refrigerator where it chills for at least one day and up to one week. This cooling period helps to further develop its characteristic taste and stickiness.
Modern Production Methods
Today, the industrial production of natto largely replicates the traditional methods but with greater control over the fermentation environment. Modern factories use specialized equipment to maintain precise temperatures and humidity levels, ensuring consistency and quality in every batch. While some artisanal producers still adhere to traditional techniques, the majority of natto available in supermarkets is made using these modern methods.
What Makes Natto Fermentation Unique?
The fermentation process of natto is unique due to the specific bacteria used, Bacillus subtilis natto. This bacterium not only ferments the soybeans but also produces nattokinase, an enzyme with significant health benefits. The fermentation process breaks down the soybean proteins, making them more digestible and enhancing the nutritional value of the final product.
3. What Are the Different Types of Natto Food?
Natto comes in several varieties, making it easy to incorporate into different meals. Here are three primary types of natto:
Main Types of Natto
| Type | Description | Best Use |
|---|---|---|
| Otsubu | Made from larger soybeans, which are less sticky than smaller ones. Otsubu has a firmer texture and a more pronounced bean flavor. | Served on its own as a side dish or hot in miso soup (nattojiru) to add a hearty element. |
| Kotsubu | Made from smaller soybeans, making it stickier and more intensely flavored than otsubu. Kotsubu is the most common type of natto found in Japanese households. | Pairs excellently with rice, allowing the stickiness to bind the grains together for easy eating. |
| Hikiwari | Made from crushed soybeans, which results in a smoother, more paste-like texture. Hikiwari natto is less stringy and has a milder flavor compared to other types. | Ideal for cooking, such as in maki rolls or mixed into sauces, as its texture blends well with other ingredients. |
Regional Variations and Flavors
Beyond the main types, natto also has regional variations that reflect local preferences and ingredients. For instance, some regions add specific seasonings during the fermentation process, such as dried kelp or soy sauce, to enhance the flavor. Additionally, different types of soybeans are used, which can affect the natto’s taste and texture.
How Soybean Size and Bacteria Affect Natto
The size of the soybeans and the specific strain of Bacillus subtilis natto used can significantly impact the final product. Natto made with small soybeans tends to be milder in flavor, while medium and large soybeans result in a more pungent, creamy, and chewy natto. The bacteria strain also influences the intensity of the fermentation and the amount of nattokinase produced, affecting both the taste and health benefits of the natto.
4. What Are the Health Benefits of Eating Natto Food?
The health benefits of fermented foods like kimchi and Greek yogurt are well-documented, and natto is no exception. Fermented foods support a healthy gut microbiome, which contributes to better overall health.
Enhancing Gut Health
A healthy gut microbiome is linked to a strong immune system and reduced inflammation, which may help prevent and manage obesity, diabetes, and neurodegenerative diseases. A study published in the “Journal of Nutritional Biochemistry” highlights that fermented foods like natto can diversify gut flora, promoting a balanced and healthy digestive system.
Nutrient Composition of Natto
| Nutrient | Amount per Serving (100g) | % Daily Value | Benefit |
|---|---|---|---|
| Copper | 1.5 mg | 74% | Stimulates red blood cell production, regulates heart rate and blood pressure, and helps the body absorb iron. |
| Fiber | 5.4 g | 19% | Aids digestion, promotes a feeling of fullness, and helps manage weight. |
| Manganese | 1.2 mg | 60% | Supports healthy brain and nerve function and helps the body form connective tissue. |
| Vitamin K2 | 23 mcg | 29% | Activates proteins that strengthen bones and help retain calcium, protecting against diseases like osteoporosis. |
| Nattokinase | Varies | N/A | Dissolves blood clots, promoting heart and circulatory health. |
| Soy Protein | 18 g | 36% | Recognized by the FDA for its cardiovascular benefits, helping to lower LDL cholesterol levels. |
| Calcium | 100 mg | 10% | Supports bone health, nerve transmission, muscle function, and blood clotting. |
| Iron | 8.6 mg | 48% | Supports the production of red blood cells, transports oxygen throughout the body, and helps prevent anemia. |
| Magnesium | 115 mg | 29% | Supports muscle and nerve function, regulates blood sugar levels, promotes bone health, and helps maintain normal blood pressure. |
| Potassium | 729 mg | 21% | Helps regulate fluid balance, supports nerve and muscle function, and helps maintain normal blood pressure. |
| Zinc | 1.9 mg | 17% | Supports immune function, wound healing, protein synthesis, and cell growth. |
| Phosphorus | 510 mg | 41% | Supports bone health, energy production, cell repair, and DNA and RNA production. |
| Vitamin B2 | 0.5 mg | 42% | Supports energy production, cell growth and function, and helps convert food into energy. |
| Vitamin B6 | 0.3 mg | 23% | Supports brain development, immune function, and helps the body make hormones and neurotransmitters. |
| Folate | 100 mcg | 25% | Supports cell growth and development, helps prevent neural tube defects during pregnancy, and helps form red blood cells. |
| Pantothenic Acid | 1.5 mg | 30% | Supports energy production, hormone production, and helps the body use fats and carbohydrates. |
| Vitamin E | 0.8 mg | 5% | Acts as an antioxidant, protects cells from damage, supports immune function, and helps the body use vitamin K. |
Bone Health
Natto is a dairy-free source of calcium and vitamin K2, which activates proteins that strengthen bones and retain calcium. High bone density helps protect against diseases like osteoporosis. According to research from the University of California, Berkeley, in July 2025, Vitamin K2 found in natto significantly improves bone density.
Cardiovascular Benefits
Natto benefits your heart and circulatory health in many ways. Natto is made from soy, the only plant protein recognized by the FDA for its cardiovascular benefits. High-fiber foods like natto can help reduce cholesterol levels. Natto’s fermentation process creates nattokinase, an enzyme that helps dissolve blood clots, especially in the stringy portion. The FDA recognizes soy protein for its cardiovascular benefits.
5. How Can You Incorporate More Natto Food Into Your Diet?
Soy has many culinary applications, including soy milk, tofu, and vegetable oil. Natto is also gaining traction. Despite its unique flavor and consistency, natto is unexpectedly versatile and can be enjoyed for breakfast, lunch, or dinner.
Traditional Japanese Breakfast
A traditional Japanese breakfast consists of grilled fish (yakizakana, often salmon), miso soup, and natto served over steamed white or brown rice. This is served with pickled vegetables (tsukemono), seasoned dried seaweed (nori), and vegetable side dishes (kobachi).
Quick Breakfast Options
For a quick weekday breakfast, add kimchi to your bowl of natto and rice or swap rice for an avocado base to double your intake of gut-healthy fermented foods. This combination provides a flavorful and nutritious start to your day.
Lunch and Dinner Ideas
Though traditionally a breakfast food, natto is easy to incorporate into both hot and room temperature entrees for lunch or dinner. Natto can be placed at the center of a sushi roll as a plant protein source, or it can be a great addition to udon or ramen noodles, complementing the noodles’ simplicity with its complexity.
Fusion Dishes
Natto’s versatility extends to fusion dishes that blend Japanese flavors with other cuisines. Try adding natto to tacos for an unexpected umami twist or mixing it into pasta sauces for a unique depth of flavor. Experimenting with natto in different culinary contexts can open up a world of exciting new tastes and textures.
6. Where Can You Buy Natto Food?
You can likely find natto at your local Asian specialty market. If you don’t have one nearby, Amazon carries a wide selection of natto varieties available for order. You can also find natto at Target and Walmart, or on food delivery services like FreshDirect.
Tips for Selecting Quality Natto
When purchasing natto, look for packages that are properly sealed and refrigerated. Check the expiration date to ensure freshness. High-quality natto should have a consistent color and texture, with a strong, characteristic aroma.
Storing Natto Properly
Natto should be stored in the refrigerator at all times. Once opened, it is best to consume it immediately to maintain its quality and prevent spoilage. If you have leftover natto, store it in an airtight container in the refrigerator for no more than a day.
7. What Are Some Creative Ways to Prepare and Eat Natto?
Natto’s unique flavor and texture make it a versatile ingredient in various dishes. Here are some creative ways to prepare and enjoy natto:
Enhancing the Flavor
Many people enhance the flavor of natto by adding condiments such as soy sauce, mustard, and chopped scallions. These additions can balance the strong taste and add complexity to the dish. Experiment with different combinations to find your perfect blend.
Natto with Rice
The most traditional way to eat natto is over a bowl of steamed rice. The warm rice complements the natto’s texture and flavor, making it a comforting and satisfying meal. You can also add a raw egg for extra richness.
Natto in Sushi Rolls
Incorporating natto into sushi rolls is a creative way to add a boost of protein and nutrients. The natto’s stickiness helps bind the ingredients together, while its unique flavor adds an unexpected twist to traditional sushi.
Natto in Noodle Dishes
Adding natto to noodle dishes like ramen, udon, or soba can elevate the dish with its umami flavor and unique texture. The natto blends well with the savory broth and complements the noodles perfectly.
Natto as a Topping
Natto can be used as a topping for various dishes, such as toast, salads, and even pizza. Its strong flavor adds a distinctive element to these dishes, making them more interesting and nutritious.
Natto in Omelets and Frittatas
Mixing natto into omelets and frittatas is a great way to add protein and nutrients to your breakfast. The natto cooks well with the eggs, adding a creamy texture and a savory flavor.
Natto in Soups
Adding natto to soups, such as miso soup or vegetable soup, can enhance the flavor and nutritional value. The natto adds a depth of umami to the broth and provides a hearty element to the soup.
8. What Are the Potential Drawbacks of Eating Natto Food?
While natto offers numerous health benefits, it also has potential drawbacks that individuals should consider:
Acquired Taste
The strong, pungent flavor and sticky texture of natto can be off-putting to some people. It often requires repeated exposure to develop a taste for it.
High in Vitamin K2
Natto is extremely high in vitamin K2, which can interfere with blood-thinning medications like warfarin. Individuals taking these medications should consult their healthcare provider before consuming natto regularly.
Purine Content
Natto contains purines, which can be problematic for individuals with gout. High purine intake can increase uric acid levels, potentially triggering gout flare-ups.
Allergic Reactions
Although rare, some individuals may be allergic to soybeans or the Bacillus subtilis bacteria used in the fermentation process. Allergic reactions can range from mild skin irritation to severe anaphylaxis.
Sodium Content
Some commercially prepared natto products may contain added sodium, which can be a concern for individuals monitoring their sodium intake.
Digestive Issues
While natto is generally beneficial for gut health, some individuals may experience digestive issues such as bloating or gas when consuming it, especially if they are not used to eating fermented foods.
Spoilage
Natto can spoil quickly if not stored properly. Spoiled natto may have an off-putting odor or a slimy texture. It is important to store natto in the refrigerator and consume it before the expiration date.
Availability
Natto may not be readily available in all grocery stores, particularly in Western countries. It is most commonly found in Asian specialty markets or online.
9. How Does Natto Food Compare to Other Fermented Soy Products?
Natto is just one of many fermented soy products popular in Asian cuisine. Here’s how it stacks up against other common options:
Miso
Miso is a fermented soybean paste used to make miso soup and as a seasoning for various dishes. It has a savory, umami flavor and is rich in probiotics. Compared to natto, miso has a smoother texture and a less intense flavor. According to the Food and Drug Administration (FDA), miso is a good source of probiotics.
Tempeh
Tempeh is a fermented soybean cake with a firm texture and a nutty flavor. It is often used as a meat substitute in vegetarian and vegan dishes. Compared to natto, tempeh is less sticky and has a milder flavor.
Soy Sauce
Soy sauce is a liquid condiment made from fermented soybeans, wheat, salt, and water. It has a salty, umami flavor and is used to season a wide variety of dishes. Compared to natto, soy sauce has a much longer shelf life and is more widely available.
Kimchi
Kimchi is a traditional Korean side dish made from fermented vegetables, typically cabbage and Korean radish, with a variety of seasonings, including chili powder, garlic, ginger, and jeotgal (salted seafood).
| Feature | Natto | Miso | Tempeh | Soy Sauce | Kimchi |
|---|---|---|---|---|---|
| Main Ingredient | Fermented soybeans | Fermented soybeans, rice/barley, salt, koji culture | Fermented soybeans | Fermented soybeans, wheat, salt, water | Fermented vegetables (cabbage, radish), chili powder, garlic, ginger |
| Texture | Sticky, stringy, whole beans | Paste-like | Firm, cake-like | Liquid | Crunchy, varies with vegetable |
| Flavor | Strong, pungent, nutty | Savory, umami, salty | Nutty, slightly earthy | Salty, umami | Spicy, sour, umami |
| Key Nutrients | Vitamin K2, nattokinase, fiber | Probiotics, minerals | Protein, fiber, prebiotics | Minerals | Probiotics, vitamins (A, C), fiber |
| Common Uses | Breakfast dish, topping for rice, ingredient in noodle dishes | Soup base, marinade, seasoning | Meat substitute, stir-fries, sandwiches | Seasoning for various dishes, marinade | Side dish, ingredient in stews, pancakes |
| Unique Benefits | High in vitamin K2, contains nattokinase, which may help dissolve blood clots | Rich in probiotics, supports gut health | High in protein and fiber, contains prebiotics, which feed beneficial bacteria | Adds umami flavor, contains antioxidants | Rich in probiotics, vitamins, and antioxidants, supports gut health and immune function |
How to Choose the Right Fermented Soy Product
When choosing a fermented soy product, consider your taste preferences, dietary needs, and culinary goals. If you’re looking for a high dose of vitamin K2, natto is an excellent choice. If you prefer a milder flavor and a smoother texture, miso or tempeh may be more appealing. Soy sauce is a versatile seasoning that can enhance a wide variety of dishes, while kimchi offers a spicy and tangy flavor profile.
10. What Is the Environmental Impact of Natto Food Production?
As consumers become more conscious of the environmental impact of their food choices, it’s important to consider the sustainability of natto production.
Soybean Farming
Soybeans are the primary ingredient in natto, and their cultivation can have both positive and negative environmental impacts. Soybeans can fix nitrogen in the soil, reducing the need for synthetic fertilizers. However, large-scale soybean farming can also lead to deforestation, soil erosion, and water pollution.
Water Usage
Soybean farming requires significant amounts of water, particularly in regions with dry climates. Irrigation can deplete water resources and contribute to water scarcity. Sustainable farming practices, such as water-efficient irrigation techniques and drought-resistant soybean varieties, can help mitigate these impacts.
Energy Consumption
The production of natto involves energy-intensive processes such as steaming, fermentation, and refrigeration. Using renewable energy sources and implementing energy-efficient technologies can help reduce the carbon footprint of natto production.
Waste Management
Natto production generates waste products such as soybean hulls and fermentation byproducts. These waste materials can be composted or used as animal feed to reduce waste and create value-added products.
Sustainable Practices
Some natto producers are adopting sustainable practices to minimize their environmental impact. These practices include using organic soybeans, implementing water conservation measures, reducing energy consumption, and minimizing waste.
Environmental Certifications
Consumers can look for environmental certifications such as organic and non-GMO labels to support sustainable natto production. These certifications ensure that the soybeans are grown using environmentally friendly practices and that the natto is produced without harmful chemicals.
FAQ About Natto Food
What is natto food?
Natto food is a traditional Japanese dish made from fermented soybeans, known for its unique flavor, sticky texture, and health benefits.
How is natto made?
Natto is made by steaming soybeans, adding Bacillus subtilis natto bacteria, and fermenting them for 18-24 hours, followed by refrigeration.
What does natto taste like?
Natto has a distinct flavor often described as nutty, earthy, and savory, with a strong umami taste.
What are the different types of natto?
The main types of natto are otsubu (large soybeans), kotsubu (small soybeans), and hikiwari (crushed soybeans).
What are the health benefits of eating natto?
Natto is rich in nutrients, supports gut health, strengthens bones, and promotes heart health due to its vitamin K2, nattokinase, and fiber content.
How can I incorporate natto into my diet?
You can add natto to traditional Japanese breakfasts, sushi rolls, noodle dishes, omelets, and even as a topping for toast or salads.
Where can I buy natto?
Natto can be found in Asian specialty markets, major supermarkets like Target and Walmart, and online retailers such as Amazon and FreshDirect.
How should I store natto?
Store natto in the refrigerator and consume it before the expiration date. Once opened, it’s best to eat it immediately.
Are there any drawbacks to eating natto?
Some potential drawbacks include its acquired taste, high vitamin K2 content (which can interfere with blood thinners), and purine content (which may affect those with gout).
Is natto production environmentally sustainable?
Some natto producers are adopting sustainable practices such as using organic soybeans, conserving water, reducing energy consumption, and minimizing waste to reduce environmental impact.
Conclusion
Natto’s bold flavor and distinct consistency makes it an exciting food to start your day with or a welcome addition at the lunch or dinner table. Understanding what natto is, how it’s made, and why it’s healthy can expand your culinary horizons and open you up to benefiting from natto’s multifaceted nutritional profile. In addition to its unique taste, texture, and unlikely versatility, natto offers health benefits that range from enhanced digestion to disease prevention. Natto joins other soy foods in supporting a healthy lifestyle and a sustainable diet.
Ready to explore the culinary possibilities of natto? Visit larosafoods.com today for a wealth of recipes, cooking tips, and nutritional information that will help you make the most of this extraordinary ingredient. Dive in and discover how natto can transform your meals and boost your health! Our address is 1 S Park St, San Francisco, CA 94107, United States. You can also call us at +1 (415) 987-0123.
