Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Natto belongs to the Legumes and Legume Products group in the USDA FoodData Central database. Per 100 grams, it provides 211.0 kcal, 19.4g protein, 12.7g carbohydrate, and 11.0g fat — of which 1.59g is saturated (14.5% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The 5.4g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. The sodium level is moderate at 7.0mg per 100g, easy enough to fit within a typical day. The standard preparation in the data is Boiled, which affects the fat profile that actually gets eaten. These stats come from the USDA dataset that powers the entire site, scored with the uniform AASLD 2023 criteria applied to every food.
With its Recommended rating, Natto fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, natto is a genuinely protein-dense choice (19g per 100g), which makes it useful when keeping portions moderate. The database lists a typical serving of 1 cup cooked; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Legumes and Legume Products group, natto sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Should I avoid Natto with fatty liver?
No, Natto can be included in a fatty liver diet. Saturated fat: 14% of total fat. The current clinical guidelines emphasize reducing saturated fat intake and choosing unsaturated fats instead. Natto should be consumed 3 or more times per week, with a serving size of 100g.
Does Natto provide enough protein for a liver-friendly diet?
Natto offers 19.4g of protein per 100g. Adequate protein intake is important for liver repair and in practice metabolic function. The Med diet pattern includes moderate protein from a variety of sources. This is a good protein source that can support liver repair and muscle maintenance.
What is the best way to prepare Natto for fatty liver?
Natto requires minimal preparation and can be enjoyed as part of a balanced Mediterranean diet. The key is to avoid adding unhealthy fats or sugars during preparation. Pair it with plenty of vegetables and whole grains for a complete, liver-friendly meal. The AASLD recommends a Mediterranean-style diet rich in whole foods, so keep your preparation simple and natural.
What are good alternatives to Natto for fatty liver?
Instead of Natto, consider lean poultry, fish, or plant-based proteins. These alternatives are more aligned with the Mediterranean diet and the AASLD recommendations for fatty liver management. The key is to choose foods with lower saturated fat, no added sugar, and minimal processing.
Why is Natto classified as Recommended for fatty liver?
Natto is classified as Recommended primarily because Saturated fat: 14% of total fat. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
Should I measure my portion of Natto for fatty liver?
Yes, portion awareness is helpful for managing fatty liver. A serving of Natto is 1 cup cooked (175.0g), 3 or more times per week. Using visual cues — such as comparing protein portions to the size of your palm — can make portion control easier without weighing every meal.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.