Wasabi
Wasabi is a commonly used food in everyday diets worldwide.
Nutrition per 100 g
Standardised to 100 g of wasabi for fair comparison. Typical serving: 100 g — 292 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 292 kcal | 292 kcal | 100 kcal |
| Protein | 2.2 g | 2.2 g | 0.8 g |
| Carbohydrate | 46.1 g | 46.1 g | 15.8 g |
| Fat | 10.9 g | 10.9 g | 3.7 g |
| Fibre | 6.1 g | 6.1 g | 2.1 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.
| Nutrient | Per 100 g | Per serving (100 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 | 3.9 mg | 26% |
| Vitamin K | 3.5 µg | 3.5 µg | 3% |
| Thiamin | 0.05 mg | 0.05 mg | 4% |
| Riboflavin | 0.07 mg | 0.07 mg | 5% |
| Niacin | 0.16 mg | 0.16 mg | 1% |
| Vitamin B6 | 0.05 mg | 0.05 mg | 3% |
| Folate | 10 µg | 10 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Choline | 2.3 mg | 2.3 mg | <1% |
| Minerals | |||
| Calcium | 41 mg | 41 mg | 3% |
| Iron | 0.5 mg | 0.5 mg | 3% |
| Magnesium | 21 mg | 21 mg | 5% |
| Phosphorus | 26 mg | 26 mg | 2% |
| Potassium | 182 mg | 182 mg | 4% |
| Sodium | 3390 mg | 3390 mg | 147% |
| Zinc | 0.61 mg | 0.61 mg | 6% |
| Selenium | 2.2 µg | 2.2 µg | 4% |
| Copper | 0.055 mg | 0.055 mg | 6% |
| Manganese | 0.14 mg | 0.14 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?
- Useful fibre in a familiar, everyday food.
- Wasabi is a commonly used food in everyday diets worldwide.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Rice, Vegetables, Eggs.
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.
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