🌱
Wasabi Calories
Spicy Japanese condiment, strong flavor
CALORIES
GI
POTASSIUM
FIBER
Wasabi Nutrition Facts
Selected: 100 g
109
KCAL / 100G
Carbs
23.5g
· 79%
Protein
4.8g
· 16%
Fat
0.6g
· 5%
Fiber
7.8g
Wasabi Vitamins & Minerals
Vitamins
Vitamin C
41mg · 46% DV
B6
0.18mg · 11% DV
B2
0.09mg · 7% DV
Folate
28µg · 7% DV
Minerals
Potassium ⭐
568mg · 17% DV
Phosphorus
69mg · 10% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Wasabi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Wasabi Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wasabi Contain Allergens?
No known major allergens
Which Diets Is Wasabi Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wasabi Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Wasabi
Wasabi — Frequently Asked Questions
How many calories are in wasabi, and what are its macros?
Per 100 g, wasabi provides 109 calories. That serving contains 4.8 g protein, 23.5 g carbs, 0.6 g fat, and 7.8 g fiber.
Is wasabi low glycemic and diet-friendly?
Wasabi has a glycemic index of 40, which places it in the low-to-moderate range. It is compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets.
Have another question about Wasabi?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.