How to Get the Most Nutrition from Frozen Natto

Tips for Enjoying This Fermented Superfood Even Outside Japan

 

If you're a fan of Japanese cuisine or on a quest to discover healthy fermented foods, you've likely come across natto—a sticky, pungent, and protein-packed food made from fermented soybeans. In Japan, natto is a breakfast staple and is praised for its numerous health benefits.

 

But outside Japan, most people encounter natto in frozen form, especially at Asian grocery stores. That raises a key question:

Does freezing natto reduce its health benefits?

This article will explore how freezing affects natto’s nutrition, how to properly thaw it, and how to get the most out of this powerful superfood—even from your freezer.

🧬 What Makes Natto So Healthy?

Before we discuss freezing, let’s understand why natto is considered a “superfood” in the first place. Natto offers a rare combination of nutrients and beneficial compounds, including:

• Nattokinase: An enzyme that helps break down blood clots and supports cardiovascular health.
• Vitamin K2: Important for bone strength and calcium metabolism.
• Probiotic bacteria (Bacillus subtilis natto): Supports gut health.
• Soy isoflavones: Plant compounds with antioxidant and hormone-balancing properties.
• Plant-based protein: Complete amino acid profile for muscle and tissue repair.

❄️ What Happens When Natto is Frozen?

Freezing natto is a common way to preserve it for export and long-term storage. The good news is that most of natto’s nutritional value survives freezing, but some components may be affected. Here's how:

The two main concerns are:

• Reduced enzyme activity (especially if thawed improperly)
• Partial loss of live probiotic bacteria

However, these are not reasons to avoid frozen natto. With proper handling, you can still gain nearly all the health benefits.

✅ How to Properly Thaw Frozen Natto (Without Losing Nutrition)

Here are four science-backed tips to get the most out of your frozen natto:

1. Thaw in the Refrigerator

Avoid microwaving. Let natto thaw slowly in the refrigerator over several hours. This preserves sensitive enzymes like nattokinase and prevents protein degradation.

2. Don’t Re-freeze

Once thawed, do not refreeze. Repeated freeze-thaw cycles degrade the nutritional quality and texture.

3. Eat Raw, Not Cooked

Do not cook natto or use it in hot dishes that require boiling. High heat (above 60°C / 140°F) destroys nattokinase and probiotic bacteria.

4. Consume Quickly After Thawing

For maximum freshness and health benefits, eat thawed natto within 24–48 hours.

🆚 Frozen Natto vs. Fresh Natto: What’s the Difference?

Conclusion: While frozen natto may be slightly milder in both health impact and flavor, it remains a nutrient-rich, practical option for people outside Japan.

❓ Frequently Asked Questions

Q: Is it okay to eat frozen natto every day?
Yes, daily consumption of natto—even frozen—is generally safe and beneficial. It’s especially good for heart health and bone strength. However, if you are on blood thinners (e.g., warfarin), consult a doctor due to natto’s high vitamin K2 content.

 

Q: Can I microwave frozen natto to thaw it?
Not recommended. Microwaving can rapidly heat the natto, damaging sensitive enzymes and probiotics. Use natural thawing in the fridge for best results.

 

Q: Does freezing affect the taste of natto?
A little bit. Some people say frozen natto is less pungent and has a softer texture—but many find it more approachable this way.

 

🌱 Bonus Tip: Enhance Your Natto Experience

Try adding these toppings to improve taste and nutrition:

• Chopped green onions
• Raw egg yolk (in countries where it’s safe)
• Soy sauce or tamari
• Mustard or kimchi
• Avocado or grated daikon radish

🗾 Why Not Try Fresh Natto in Japan?

While frozen natto offers a great introduction, there’s nothing quite like tasting fresh natto in Japan, where it’s made daily and served in countless delicious variations. From sushi rolls to rice bowls to high-end vegan cafes, natto is woven into Japan’s culinary culture.

 

If you ever visit Japan, do yourself a favor—order a traditional Japanese breakfast with fresh natto. You’ll not only nourish your body, but you’ll also experience a unique piece of Japan’s food heritage firsthand.

📌 Final Thoughts

Frozen natto is a convenient and powerful way to enjoy one of the healthiest fermented foods on Earth—no matter where you live. By handling it with care, you can preserve most of its nutrition and still reap its many benefits.

 

So go ahead: open that little frozen pack, give it a good stir, and enjoy the sticky goodness—your body will thank you.