Natto

What Is Natto?

Natto is a traditional Japanese food made by fermenting boiled soybeans with the bacterium Bacillus subtilis var. natto for about one day. It has a sticky, stringy texture and a pungent smell. When stirred, the brownish beans produce characteristic long protein threads, creating a “stringing” effect.

Its strong, ammonia-like smell and texture can seem unusual to people trying it for the first time outside Japan; in Japan, it is commonly eaten with rice, especially at breakfast.

Natto Nutrition Facts

Natto is a fermented food rich in plant protein; it is also known as one of the richest food sources of vitamin K2 (menaquinone), which is produced by bacteria during fermentation. Because standard nutrition databases do not list K2 values separately, this content is usually reported separately.

What Are the Benefits of Natto?

Natto has been studied because of the vitamin K2 and nattokinase enzyme produced during fermentation; research in this area is ongoing and does not establish a definitive health claim. Its high plant-protein content makes it a food that can be included in a balanced diet.

This is general information; natto is a food, not a substitute for medical treatment. People taking blood-thinning medication are advised to consult a health professional about consuming it because of its high vitamin K content.

How to Choose Natto

Fresh natto beans should be glossy brown, slightly sticky, and have a distinct but not overly sharp smell. They are usually sold in small plastic containers with packets of mustard and soy sauce.

• The package should be vacuum-sealed or airtight; check the expiration date.
• The beans should be similar in size and uniform in color.
• If sold frozen, natto should be eaten soon after thawing.

How to Store Natto

Natto stays fresh for several days in the refrigerator; because fermentation continues slowly in the cold, its smell and pungency increase over time. For longer storage, it can be kept in the freezer for several weeks; thaw it in the refrigerator before eating.

How to Use Natto in the Kitchen

Natto is usually poured over hot rice and mixed with the included soy sauce and mustard. It can also be served mixed with egg, chopped green onions, or pickles.

How to Eat Natto

Shake the unopened container well, then mix the soy sauce and mustard inside with the natto. Beat the beans thoroughly with chopsticks to bring out the sticky strands, then pour them over hot rice and eat.

Which Recipes Use Natto?

Natto is used in dishes such as natto rice bowls (natto gohan), natto sushi, and okonomiyaki. It can also be mixed with egg and green onions and served as a simple breakfast dish.

Frequently Asked Questions

Why does natto smell and feel sticky?

The smell and stickiness result from the Bacillus subtilis bacteria breaking down soybean proteins during fermentation and producing long-chain polypeptide threads; this is a natural and expected feature of natto.

Is natto eaten raw?

Natto is considered “cooked” through fermentation and is eaten directly without heating; heating it may reduce some beneficial bacteria and enzymes.

What is the difference between natto and miso?

Both are fermented soybean products, but miso is a salty paste made by fermenting soybeans with koji mold for months, while natto is made by fermenting whole soybeans with Bacillus subtilis for about a day and has a sticky, whole-bean texture.

How can natto be easier to eat the first time?

For a first try, mixing it with hot rice, soy sauce, and egg yolk can balance the smell and texture and make it easier to get used to; trying a small amount at a time can also help.

Can you eat natto every day?

Moderate daily consumption is considered safe for most adults; however, people taking blood thinners are advised to consult their doctor because natto is high in vitamin K.