Natto
Description
Natto is a traditional Japanese food made from fermented soybeans known for its strong flavor, distinct smell, and sticky texture. It is often served as a breakfast dish in Japan, typically with rice, and has been gaining popularity worldwide for its health benefits and unique taste.
Common uses
Natto is commonly used as a topping on rice, in sushi rolls, and as an ingredient in various Japanese dishes such as miso soup and natto toast. It is also enjoyed on its own, often seasoned with soy sauce, mustard, and green onions.
Nutritional value
Calories
A typical serving of natto (1/2 cup or 3.5 oz / 100 grams) contains approximately 212 calories (887 kilojoules).
Protein
Natto is rich in protein, offering about 18 grams per 3.5 oz (100 grams) serving.
Fat
It contains about 11 grams of fat per 3.5 oz (100 grams) serving, with a balance of saturated and unsaturated fats.
Carbohydrates
Natto provides around 14 grams of carbohydrates per 3.5 oz (100 grams) serving.
Vitamins
It is especially high in vitamin K2, and also contains vitamins B6 and B12, among others.
Minerals
Natto is a good source of minerals such as iron, calcium, magnesium, and potassium.
Health benefits
Consuming natto is linked to various health benefits such as promoting bone health, supporting cardiovascular health, enhancing digestion, and boosting the immune system due to its high content of vitamins, minerals, and probiotics.
Potential risks
People taking blood-thinning medications should be cautious about consuming natto because of its high vitamin K2 content. Additionally, those with soy allergies or sensitivities should avoid natto.
Common recipes
Natto is often used in traditional Japanese recipes such as Natto Maki (sushi rolls), Natto Donburi (rice bowl dish), and as a mix-in for omelets and pasta dishes.
Cooking methods
Typically, natto is not cooked but rather served at room temperature or slightly warmed to preserve the probiotics.
Pairing with other ingredients
Natto pairs well with staple grains such as rice and barley, sharp flavors like mustard and green onions, and can be complemented with soy sauce or dashi to enhance its savory qualities.
Summary
Natto is a nutrient-dense, fermented soybean product with a unique flavor profile and texture. While it is a traditional Japanese food, natto's rich nutritional value and health benefits have contributed to its growing popularity across different cuisines globally. Whether used in traditional dishes or as a nutritious addition to modern recipes, natto provides a distinctive taste experience and a healthful boost to any meal.