Recipes · Japanese · Breakfast
Natto (Fermented Soybeans over Rice)
One serving has 435 kcal and 22 g protein, and at least a fifth of a woman's daily need of manganese (124%), copper (76%), iron (53%), zinc (44%), thiamin (42%) and selenium (41%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (293 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, mustard, soy
Ingredients
- 80 g Natto
- 5 g Soy sauce
- 2 g Mustard
- 6 g Scallions, raw
- 200 g Rice, white, long-grain, cooked
Method
- Stir the natto vigorously in its container with chopsticks for about 1 minute until it turns pale and noticeably sticky and stringy.
- Mix in the soy sauce and a small dab of mustard.
- Finely chop the scallion and stir it through.
- Spoon the hot rice into a bowl and top with the seasoned natto to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 435 kcal | 21% |
| Carbohydrates | 67.3 g | |
| Water | 192 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 21.5 g | 45% |
| Tryptophan | 0.25 g | |
| Threonine | 0.86 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.1 g | |
| Methionine | 0.3 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.64 g | |
| Valine | 1.2 g | |
| Histidine | 0.55 g | |
| Fat | 9.5 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.5 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 201 mg | 20% |
| Copper | 0.68 mg | 76% |
| Iron | 9.5 mg | 53% |
| Magnesium | 122 mg | 39% |
| Manganese | 2.2 mg | 124% |
| Phosphorus | 238 mg | 34% |
| Potassium | 695 mg | 15% |
| Selenium | 22.8 µg | 41% |
| Sodium | 305 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.98 mg | 20% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 127 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 51.5 mg | 12% |
| Vitamin A | 3.1 µg | 0% |
| Vitamin C | 11.5 mg | 15% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 30.9 µg | 34% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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