Can you eat natto while pregnant?
SafeYes, natto is safe during pregnancy. The soybeans are steamed before they are fermented, and the culture used, Bacillus subtilis, is not one of the bacteria that threaten a pregnancy.
Why
Natto starts as soybeans that are steamed hot, then fermented with Bacillus subtilis, so there is no raw ingredient and no Listeria or toxoplasmosis route into it. The NHS counts beans and pulses among the protein foods to build a pregnancy diet on, and natto brings protein, folate, iron and fiber in a small pack. The one thing worth watching is what goes on top: natto is traditionally stirred with a raw egg yolk, and raw or lightly cooked egg sits on the NHS avoid list because of Salmonella. Eat it with the sauce and mustard sachets, or with an egg fried until the yolk is firm, and it is a straightforward yes.
Safer alternatives
- Natto topped with a fried egg cooked until the yolk is firm, instead of raw yolk
- Tempeh, pan-fried and sliced over rice
- Frozen edamame, boiled and salted
- Miso soup made from a pasteurized miso paste
Sources
- NHS https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/
- NHS https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
Is natto actually good for you in pregnancy?
It is one of the denser small foods you can eat: a 40 g pack gives around 7 g of protein plus folate, iron and fiber. It counts toward your daily protein, and the fiber helps with the constipation that tends to arrive with pregnancy.
Can I eat natto with a raw egg mixed in?
No, leave the raw yolk out. Raw and lightly cooked eggs are on the NHS avoid list because of Salmonella, and stirring one into natto does not cook it. A fried or poached egg with a firm yolk gives you the same richness.
Does natto need to be cooked before eating?
No, it is ready to eat straight from the pack. The beans were steamed before fermentation, so there is no undercooked step to worry about. Thaw frozen packs in the fridge rather than on the counter, and eat them within the use-by date.
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