Food guide

Wasabi

Pungent rhizome paste served with sushi; many supermarket tubes are horseradish dyed green.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of wasabi for fair comparison. Typical serving: 5 g — 15 kcal per 5 g serving.

Nutrition information for Wasabi
Nutrient	Per 100 g	Per serving (5 g)	Per 100 kcal
Energy	300 kcal	15 kcal	100 kcal
Protein	2 g	0.1 g	0.7 g
Carbohydrate	46 g	2.3 g	15.3 g
Fat	10 g	0.5 g	3.3 g
Fibre	6 g	0.3 g	2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of wasabi, with a typical serving and FDA Daily Value for adults.

Micronutrients for Wasabi
Nutrient	Per 100 g	Per serving (5 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	3.9 mg	0.2 mg	26%
Vitamin K	3.5 µg	0.18 µg	3%
Thiamin	0.05 mg	0.003 mg	4%
Riboflavin	0.07 mg	0.004 mg	5%
Niacin	0.16 mg	0.008 mg	1%
Vitamin B6	0.05 mg	0.003 mg	3%
Folate	10 µg	0.5 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0 mg	0 mg	0%
Choline	2.3 mg	0.12 mg	<1%
Minerals
Calcium	41 mg	2.1 mg	3%
Iron	0.5 mg	0.025 mg	3%
Magnesium	21 mg	1.1 mg	5%
Phosphorus	26 mg	1.3 mg	2%
Potassium	182 mg	9.1 mg	4%
Sodium	3390 mg	170 mg	147%
Zinc	0.61 mg	0.031 mg	6%
Selenium	2.2 µg	0.11 µg	4%
Copper	0.055 mg	0.003 mg	6%
Manganese	0.14 mg	0.007 mg	6%

Source: USDA FoodData Central — Wasabi

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat wasabi?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Pungent rhizome paste served with sushi; many supermarket tubes are horseradish dyed green.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Fish, Soy sauce, Rice.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.