What is Natto and Why Should You Try It in 2025?

What is natto? Natto is a powerful traditional Japanese food made from fermented soybeans. You should try natto in 2025. This natto provides incredible nutrients like Vitamin K2 and gut-friendly probiotics. With the market for fermented foods projected to grow steadily, now is the perfect time to try natto. Yes, natto has a strong smell and a very sticky texture. This unique natto is an acquired taste for many.

Think of your first taste of natto as a fun culinary adventure. Discovering natto is a step toward better health. This natto is worth a try.

What is Natto?

So, what is natto? At its core, natto is a simple yet powerful food. It is a traditional Japanese food with a history stretching back centuries. Some legends trace its accidental discovery to samurai warriors around 1051 AD. By the Edo Period (1603-1867), it was a common and beloved dish. The name ‘natto’ itself may come from words meaning ‘to offer’ and ‘bean’, hinting at its early use in temple offerings. This food is made from fermented soybeans, making it a fantastic, nutrient-dense option for vegan and vegetarian diets.

The Fermentation Process

The creation of natto is a fascinating example of controlled fermentation. So, what is natto made of? The process begins with steamed soybeans. Next, producers introduce a special starter culture, a beneficial bacterium called Bacillus subtilis natto. This specific strain is different from other Bacillus subtilis bacteria. It has the unique ability to produce a sticky, stringy substance known as poly-γ-glutamic acid (γ-PGA).

The bacteria get to work under very specific conditions.

• Temperature: The soybeans ferment at a warm temperature, typically around 40°C (104°F).
• Time: This fermentation period lasts for about 12 to 24 hours.

During this time, the bacteria consume nutrients from the soybeans. They produce the enzymes and compounds that define natto, including the signature sticky γ-PGA strings. This biochemical process transforms simple soybeans into a probiotic powerhouse.

Texture, Smell, and Taste

Your first encounter with natto will be a memorable sensory experience. The most famous characteristic is its texture. The beans are coated in a sticky, slimy film that creates long, stretchy strings when you stir it. This comes from the γ-PGA produced during fermentation.

The smell of natto is equally distinct and often described as pungent, earthy, or ammonia-like. This strong aroma comes from specific chemical compounds called pyrazines, which develop during fermentation. Some of these include:

• 2,5-dimethylpyrazine
• 2,3,5-trimethylpyrazine
• 2,3,5,6-tetramethylpyrazine

What does natto taste like? The flavor is surprisingly mild compared to the smell. You will find it has a savory, nutty, and deeply umami taste, with a slight bitterness.

Many people wonder what does natto taste like before they try it. The flavor profile is complex and can change depending on the type of natto and the condiments you add. While the classic version is popular, regional varieties exist across Japan, such as Shoboro natto from Ibaraki which includes dried radish. The unique combination of texture, smell, and taste makes natto a true culinary adventure.

The Health Benefits of Natto

As you focus on proactive wellness in 2025, you will find the health benefits of natto are truly impressive. This fermented food is more than just a culinary curiosity. It is a nutritional powerhouse packed with plant-based protein and unique compounds that support your long-term health. A small 50g serving of natto offers a rich profile of essential nutrients.

Nutrient	Amount per 50g Serving
Calories	106 kcal
Protein	8.86 g
Dietary Fiber	2.7 g
Calcium	108.5 mg
Iron	4.3 mg
Potassium	364.5 mg
Vitamin C	6.5 mg

This makes natto an excellent addition to a balanced diet.

Vitamin K2 for Bone and Heart Health

One of the most significant health benefits of natto is its incredible Vitamin K2 content. Natto is one of the richest natural sources of a specific type of K2 called menaquinone-7 (MK-7). A 100-gram serving of natto can contain around 1,000 micrograms of Vitamin K2.

So, how does this help you? Vitamin K2 acts like a traffic controller for calcium in your body.

• It activates proteins that direct calcium into your bones and teeth, where you need it.
• It also activates a protein called MGP, which helps prevent calcium from building up in your arteries.

Studies support these powerful effects. Research on postmenopausal women in Japan linked regular natto consumption to a lower risk of hip fractures. Another major study, the Rotterdam Study, found that a high intake of Vitamin K2 reduced the risk of arterial calcification and cardiovascular events by 50%. This shows how natto can support both bone strength and heart health simultaneously.

Probiotics for Gut Health

Your gut is home to trillions of bacteria, and keeping them balanced is key to overall wellness. Natto is an excellent source of beneficial bacteria, specifically the strain Bacillus subtilis. These are powerful probiotics.

Unlike some probiotics that are destroyed by stomach acid, the bacteria in natto form resilient spores. Research shows these spores can survive the harsh journey through your stomach and intestines.

Once they arrive, they help support a healthy gut microbiome. A balanced gut contributes to better digestion, a stronger immune system, and even improved mood. Adding natto to your diet is a simple way to introduce these beneficial microbes.

Nattokinase for Circulation

During the fermentation of natto, the bacteria produce a special enzyme called nattokinase. Scientists have studied this enzyme for its remarkable ability to support healthy blood circulation. Several human studies show that nattokinase helps dissolve small blood clots and can improve blood flow.

Research also suggests nattokinase may help maintain healthy blood pressure. One 8-week study found that participants taking nattokinase saw a significant reduction in both systolic and diastolic blood pressure. These benefits make natto a food of great interest for cardiovascular wellness.

Important Note: Because nattokinase can affect blood clotting, you should speak with your doctor before eating natto if you have a bleeding disorder, take blood-thinning medications (like warfarin or aspirin), or have surgery scheduled. The high Vitamin K in natto can also interfere with certain medications. Always consult a healthcare professional to ensure it is safe for you.

How to Eat Natto

You are ready to try this superfood, but you might wonder how to eat natto. Exploring this unique food is a fun experience. You can start with the classic Japanese method or try a modern recipe designed for beginners. The key is to find a preparation you enjoy.

The Traditional Way

The most common way to eat natto in Japan is a simple breakfast recipe called natto gohan (natto over rice). Most store-bought natto comes in a small package with two packets: a tare sauce and karashi yellow mustard.

Here is the traditional recipe:

1. Open the natto and put it in a small bowl.
2. Stir the natto vigorously with chopsticks 20-50 times. This step is important. It helps the sticky mucilage strands stretch and create more of the signature gooey texture.
3. Add the included tare sauce and karashi mustard. Stir a few more times.
4. Pour your prepared natto over a bowl of warm steamed rice. Enjoy this classic recipe!

Beginner-Friendly Recipes

For many beginners, the strong flavor of natto can be surprising. A great way to start is with an easy natto recipe that mixes it with other ingredients. This helps balance the taste and texture. For an easy natto recipe, you can combine it with foods that have creamy textures or strong, complementary flavors.

Try this easy natto recipe: Mix your natto with creamy avocado and a dash of soy sauce, then spread it on toast. The avocado’s texture works wonderfully with the natto.

Other popular recipe ideas for beginners include:

• Spicy Kimchi Natto: The spicy and sour flavor of kimchi cuts through the natto’s earthiness. This is a fantastic recipe.
• Natto Pasta: Stir prepared natto into a simple garlic and olive oil pasta for an umami boost. This recipe is very simple.
• Natto Salad: Add a spoonful of natto to a fresh green salad with a vinaigrette dressing for a protein-packed recipe.

Tips for Your First Time

Here are a few final tips for beginners to make your first natto experience a success. Following these tips for beginners will help you appreciate this unique food.

First, choose the right kind of natto. For beginners, we recommend starting with small-bean (kotsubu) natto. This type generally has a milder flavor and a stickier texture compared to large-bean varieties, making it more approachable.

Remember, you do not have to eat a whole container of natto by itself. Start with a small spoonful mixed into a familiar recipe. These simple tips for beginners can make all the difference.

Where to Buy Natto

Finding natto is easier than you might think. You can purchase this unique food at local stores or from online retailers. Your journey to trying natto starts with knowing where to look.

At Asian Grocery Stores

Your local Asian grocery store is the best place to start your search for natto. You will typically find it in the refrigerated or frozen food sections, often near the tofu and other soy products. Many stores carry a variety of brands.

Keep an eye out for popular brands to guide your first purchase. Okame Natto is Japan’s top-selling natto and is widely available. Other excellent brands you might see include:

• Mizkan Kin no Tsubu
• Tengu Natto
• Azuma Foods

These brands offer a reliable introduction to the world of natto. Do not hesitate to ask a store employee for help if you cannot find the natto section.

Shopping for Natto Online

You can also easily buy natto online if you do not have an Asian market nearby. Many online grocers and specialty food websites now ship natto directly to your home. This option gives you access to a wider selection of products.

Most natto sold online is frozen. Frozen natto has a much longer shelf life, which makes it perfect for shipping. Companies like Shirakiku and Mizkan have expanded their distribution to make their natto products more accessible. When your frozen natto arrives, you can store it in your freezer for several months. Just thaw a container in the refrigerator a day before you plan to eat it. This convenience makes it simple to keep natto on hand.

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You now understand what is natto: a unique and powerful fermented food. This natto is packed with nutrients. The benefits of natto make it a worthwhile food for 2025. This natto delivers Vitamin K2 for bone and heart health, probiotics for your gut, and nattokinase for healthy circulation. A simple natto recipe is a great start. Try an easy natto recipe. This natto recipe is a good choice. A beginner natto recipe makes natto enjoyable.

Your journey with natto starts now. Find a natto recipe you love. This natto recipe can be your favorite. Explore this natto recipe. Enjoy this natto recipe.

FAQ

You might have a few more questions about this unique food. Here are answers to some common questions about natto.

### Is natto vegan? 🥗

Yes, natto is almost always vegan. The basic natto recipe uses only soybeans and a bacterial culture. You should check the included sauce packet, as some may contain non-vegan ingredients like fish extract. This natto is a fantastic plant-based protein source.

### Can I make natto at home?

You can make your own natto at home. You will need soybeans, a Bacillus subtilis natto starter, and a warm place for fermentation. Making natto yourself is a fun project. This process lets you create fresh natto exactly how you like it.

### How much natto should I eat?

A standard serving of natto is one small package, usually 40-50 grams. This amount of natto offers many health benefits. If you are new to natto, you can start with just one spoonful. You can slowly increase how much natto you enjoy.

### Does freezing natto affect its benefits?

Freezing is an excellent way to store natto. It does not destroy the beneficial probiotics or the nattokinase enzyme in the natto. You can keep natto in your freezer for several months. Just thaw the natto in the fridge before eating it.