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Natto โ fermented soybeans with sticky strings, a funky aroma and a cult following โ might be Japan’s most polarizing food. It’s also one of its healthiest: cheap, protein-rich, and packed with vitamin K2 and the enzyme nattokinase. Most foreigners give up after one badly-prepared try, which is a shame, because how you prepare natto changes everything. This is the complete beginner’s guide: what it is, how to actually make it taste good, which supermarket brands to grab, and how to buy it outside Japan.
What exactly is natto?
Natto is steamed soybeans fermented with Bacillus subtilis natto, which creates its signature stretchy strings (neba-neba) and deep umami funk. A standard pack costs ยฅ30โ60, contains around 8g of protein, and comes with a tare (sweet-savory sauce) and karashi mustard packet. In Japan it’s an everyday breakfast staple โ over 7 billion packs are eaten a year.
How to eat natto (the way that actually tastes good)
| 1. Stir first, sauce later | Stir the plain beans 20โ50 times until creamy and pale โ THEN add the tare. Stirring first makes the texture fluffier and milder |
|---|---|
| 2. Serve on hot rice | The classic. Heat softens the aroma and the tare-rice combo is genuinely delicious |
| 3. Add toppings | Green onion, raw egg yolk, kimchi, tuna, sesame oil โ toppings are the difference between “tolerating” and “craving” |
| 4. Start with hikiwari | Chopped-bean hikiwari natto has a milder flavor and easier texture โ the best beginner format |
โ Beginner-friendly combos
- Natto + kimchi + sesame oil โ the funk of both cancels out into savory goodness
- Natto toast with cheese โ melts into a surprisingly Western-friendly umami bomb
- Natto + raw egg + soy sauce over rice โ the creamy classic (TKG upgrade)
- Natto pasta with butter and soy sauce โ a Japanese home-cooking staple
Supermarket brands worth grabbing
Okame Natto (Takano Foods) โ the red-pack national bestseller; its “Gokukoubi” small-bean line is a safe start. Mizkan Kin no Tsubu โ famous for its no-splash “Pakitto” tare cup and mild flavors, great for beginners. Azuma Foods hikiwari and store-brand organic packs are also everywhere. They cost pennies โ buy three kinds and find your favorite.
Why health nerds love it
Natto is one of the world’s richest sources of vitamin K2 (MK-7), studied for bone and cardiovascular health, plus fiber, complete protein and probiotics from fermentation. The enzyme nattokinase is widely researched in Japan. One pack a day is the typical habit โ cheap insurance that also happens to be breakfast.
Buying natto outside Japan
โ Options for overseas readers
- Japanese and Asian grocery stores sell frozen natto packs (thaw overnight in the fridge)
- On Amazon US, look for freeze-dried natto and natto snacks; fresh packs ship from Japanese grocers in some regions
- Nattokinase supplements exist for the health benefits without the texture
- Adventurous? Home fermentation kits with natto spores (nattomoto) let you make it from any soybeans
Frequently Asked Questions
Does natto really smell that bad?
Modern refrigerated natto is much milder than its reputation โ closer to aged cheese than anything offensive. Freshness matters: eat it well before the date, stir thoroughly, and serve on hot rice and the aroma mellows dramatically.
Is natto safe to eat every day?
For most people, yes โ it’s a whole food eaten daily by millions. The main caution: natto is very high in vitamin K, so people taking warfarin (a blood thinner) are told to avoid it. Ask your doctor if that applies to you.
What’s the white stringy stuff?
Polyglutamic acid โ an amino-acid polymer created during fermentation. It’s harmless, and the stickiness is prized: more neba-neba is considered a sign of good natto.
Can I cook with natto?
Absolutely โ natto fried rice, natto miso soup, natto tempura and natto toast are all common. Light heat softens both smell and stickiness, which many beginners prefer.
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