Natto is a distinctive product of Japanese cuisine made from fermented soy. To enjoy its taste and preserve its full nutritional composition, it is worth knowing how to store, serve and dose it properly. Here is a practical guide. It is educational in nature and does not make any claims about treating or preventing disease.
How to store natto
Fresh natto is best stored in the fridge, at a temperature of 2 to 6°C. Under these conditions it keeps its freshness, live bacterial cultures and natural vitamin K2 content. An opened pack is best eaten within a few days.
If you want to store natto longer, you can freeze it. Freezing halts the processes taking place in the product, and after thawing natto is fit to eat. Defrost it slowly in the fridge, as this helps to preserve the texture and taste. A separate, convenient form is freeze-dried natto, which does not require refrigeration and can be kept at room temperature.
How to eat natto
Natto is eaten without cooking. Before you eat it, it is worth stirring it vigorously until the characteristic stretchy strands appear. It is these that bring out the full umami taste. The most popular way to serve it is natto with warm rice, but it also works well in salads, soups and sandwiches.
The most common seasonings are soy sauce, karashi mustard and chopped chives. Natto is usually added at the very end, to a lukewarm or warm dish, rather than cooked, because high temperature weakens the live bacterial cultures and lowers the vitamin K2 content.
How much natto to eat
A traditional Japanese portion is about 40 to 50 g of natto, which corresponds to one standard pack. In Poland, as an addition to a varied diet, smaller portions of around 10 to 20 g a day are common. Regularity is often more important than a one-off amount.
Such a portion provides plant protein, fibre and vitamin K2 in the MK-7 form. Vitamin K contributes to the maintenance of normal bones and contributes to normal blood clotting (Regulation (EU) 432/2012).
What to serve natto with
Natto is very versatile and easy to include in everyday meals. The most common combinations are:
- warm rice with soy sauce and chives, a classic Japanese breakfast,
- an addition to miso, steamed vegetables or pickles,
- an ingredient in salads and sandwiches,
- a topping of freeze-dried natto for soups, smoothies and one-pot dishes.
The way you serve it is a matter of individual preference. It is worth trying different combinations until you find your favourite.
Who natto may not be suitable for
Natto is a food that is safe for most healthy people. Caution is, however, advised for:
- people taking anticoagulant medicines (e.g. warfarin, acenocoumarol), because of the vitamin K content,
- people with clotting disorders and before planned procedures,
- people with a soy allergy.
In these cases it is worth consulting a doctor about including natto in the diet.
Why it is worth including natto in the diet
Natto is a valuable food with a dense nutritional profile. It provides plant protein, fibre, vitamin K2 MK-7 and live cultures of the fermentation bacteria Bacillus subtilis natto. It can be part of a varied and diverse diet, combined with a healthy lifestyle.
FAQ. Frequently asked questions about eating and storing natto
How to eat natto?
Natto is eaten without cooking. First stir it vigorously until the characteristic strands appear, then serve it with warm rice, in a salad or a sandwich. It is most often seasoned with soy sauce, mustard and chives.
How to store natto?
Keep fresh natto in the fridge, at a temperature of 2 to 6°C, and eat it within a few days of opening. For longer storage you can freeze it. Freeze-dried natto is kept at room temperature and does not require refrigeration.
Can natto be frozen?
Yes. Freezing lets you store natto longer. Defrost it slowly in the fridge, as this helps to preserve the texture and taste.
Is natto eaten hot or cold?
Natto is eaten without cooking, at a lukewarm or room temperature. It can be added to warm rice, but it is not cooked, because high temperature weakens the live bacterial cultures and lowers the vitamin K2 content.
How much natto to eat at once?
A traditional Japanese portion is about 40 to 50 g, that is one standard pack. In Poland, as an addition to the diet, 10 to 20 g is more common. It is a matter of individual preference.
What to serve natto with?
Classically with warm rice, soy sauce and chives. Natto also works well in salads, soups and sandwiches, and as a freeze-dried topping for one-pot dishes and smoothies.
Sources
- Shurtleff W., Aoyagi A., History of Natto and Its Relatives, Soyinfo Center, 2012.
- Regulation (EC) No 1924/2006 and Regulation (EU) No 432/2012.
- EU Register of Nutrition and Health Claims (European Commission).
This article was prepared by the Natto.pl team. It is educational in nature and does not replace medical consultation. Natto is a food, not a medicine. People taking anticoagulant medicines (e.g. warfarin, acenocoumarol) should consult their treating doctor about including natto in the diet, because of the vitamin K content.
