Natto
Low GI
GL 7 per cup (175 g) · GL 4 per 100 g
- Low glycemic load and index
- Contains anti-nutrients like lectins
Natto has a glycemic index of 33 (Low). One cup (175 g) adds a glycemic load of 7.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #172443 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It is a less processed, whole-food fermented soy product with a denser nutrient profile and lower allergen potential.
Tempeh - GL 2 per 100 g They have a lower carbohydrate impact and higher fiber density, making them superior for blood sugar stabilization.
Lupini beans mix - GL 3 per 100 g They provide additional antioxidant benefits from their dark skin while maintaining a similarly low glycemic profile.
Black soybean flour (whole)
Forms of Natto
Logi · Manage Insulin Resistance
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Natto is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 175 g | 7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 212 kcal |
| Carbohydrates | 12.1 g |
| Sugars (Total) | 3 g |
| Natural | 3 g |
| Added | 0 g |
| Fiber | 5.4 g |
| Soluble | 1.6 g |
| Insoluble | 3.8 g |
| Protein | 18.1 g |
| Fat | 11 g |
| Saturated | 1.6 g |
| Unsaturated | 9.4 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Low glycemic load and index
- High protein and fiber content
- Rich in beneficial probiotics and vitamin K2
- Contains anti-nutrients like lectins
- Can be high in sodium if pre-packaged sauce is used
Calculate the glycemic load of a meal with Natto
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Natto?
Natto has a glycemic index of 33 (Low). One cup (175 g) has a glycemic load of 7; per 100 g the glycemic load is 4.
Is Natto good for people with insulin resistance?
Natto has a low glycemic index (33), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Natto has the lowest glycemic load?
Natto has the lowest glycemic load of all forms of Natto in this database (4 per 100 g).
Check Natto in the Logi app, with your portion.
