Vogue magazine Article
Why This Fermented Japanese Superfood Belongs in Your Breakfast
By Alessandra Signorelli12 March 2025
Much like Italian gorgonzola, German sauerkraut and Norwegian rakfisk (fermented trout), Japanese natto falls into the category of foods people tend to either love or hate. This particular traditional Japanese food has a distinct, pronounced flavour that divides opinions around the world. But whether it’s to your taste or not, there’s one immutable fact: natto, which is derived from fermented soy beans, is a brilliant superfood and great for your health. Nutritionist Nisha Melvani, author of Cooking for Longevity, has gone so far to call it “the healthiest food on the planet”.
Despite being an integral part of Japanese culinary tradition, natto is not well-known in the rest of the world. But natto is an incredibly nutritious probiotic food that we should all learn to appreciate, and start consuming regularly. Not only does it strengthen the gut’s bacterial flora and the immune system, it also helps to make our bones stronger.
What is natto
Natto is a Japanese food with a sticky, stringy texture, umami flavour, a bitter aftertaste and a pungent smell. It is usually served on a bed of rice and seasoned with soy sauce, chives, mustard and sesame oil. Because of its high nutritional value, the Japanese usually consume it for breakfast. Natto is an ancient food: legend has it that it was created by accident by a Samurai warrior, Minamoto no Yoshiie, who in the Heian period allowed soy beans to ferment to feed his horses.
Why is natto so nutritious?
Natto is a hyper-nutrient superfood, rich in protein, vitamins and minerals.
100 grams of natto contains:
- Calories: 211
- Fats: 11 grams
- Carbohydrates: 13 grams
- Fiber: 6 grams
- Protein: 19 grams
- Manganese: 67% of the daily value (DV)
- Iron: 48% of the DV
- Copper: 74% of the DV
- Vitamin K: 19% of the DV
- Magnesium: 27% of the DV
- Calcium: 17% of the DV
- Vitamin C: 14% of the DV
- Potassium: 16% of the DV
- Zinc: 28% of the DV
- Selenium: 16% of the DV
The benefits of eating Natto regularly
- Natto has anti-inflammatory properties
- Natto Promotes proper digestion
- Natto eliminates intestinal bloating
- Natto fights inflammation in the intestines
- Natto enhances nutrient absorption
- Due to the presence of vitamin K2 and calcium, natto helps maintain strong, healthy bones and prevent osteoporosis
- Due to the presence of fibre, natto helps lower bad cholesterol levels
- Due to the presence of the enzyme nattokinase, which helps dissolve blood clots, natto can lower blood pressure
- Natto is beneficial for the health of the cardiovascular system
- Natto strengthens the immune system
- Due to its gut flora regularising properties, natto can help to relieve anxiety and depression
- Due to the presence of probiotics and fibre, natto can aid weight management
How to eat it?
The most commonest ways is to eat it over rIce normally with soy sauce, spring onions and mustard.
John Fahy from Nattok2 prefers it slightly differently!
- Try sourdough toast, kimchi, natto, black sesame and honey drizzled over
- Think Crumpet, lightly toasted, natto, rocket, yuzu marmalade, tamari drizzle
- black bean natto, wasabi, tamari, honey and white sesame oil, over mixed leaves
- crackers natto and chilli jam with spring onions
- Finally natto, peanut butter, mixed together dipped in melted chocolate, into balls, chilled rolled in chopped nuts ideal for a k2 boost with a coffee