Miso vs Natto
Side by side, per 100 g, from the same USDA reference data.
Natto has more — 211 calories per 100 g against 198 for miso, a difference of 13 kcal (7% more). On protein it is Miso 12.8 g versus natto 19.4 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Miso | Natto | Difference |
|---|---|---|---|
| Calories | 198 kcal | 211 kcal | 13 kcal |
| Protein | 12.8 g | 19.4 g | 6.6 g |
| Total fat | 6.0 g | 11.0 g | 5.0 g |
| Saturated fat | 1.0 g | 1.6 g | 0.6 g |
| Carbohydrate | 25.4 g | 12.7 g | 12.7 g |
| Fibre | 5.4 g | 5.4 g | equal |
| Sugars | 6.2 g | 4.9 g | 1.3 g |
| Sodium | 3,728.0 mg | 7.0 mg | 3,721.0 mg |
| Potassium | 210.0 mg | 729.0 mg | 519.0 mg |
| Calcium | 57.0 mg | 217.0 mg | 160.0 mg |
| Iron | 2.5 mg | 8.6 mg | 6.1 mg |
| Vitamin C | 0.0 mg | 13.0 mg | 13.0 mg |
| Vitamin A | 4.0 µg | 0.0 µg | 4.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 43.0 g | 55.0 g | 12.0 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, miso or natto?
Natto has more — 211 calories per 100 g against 198 for miso, a difference of 13 kcal (7% more). On protein it is Miso 12.8 g versus natto 19.4 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
