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🌱
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
Why does wasabi burn the nose rather than leave a long-lasting burn on the tongue?
Wasabi’s pungency comes from volatile compounds that differ from capsaicin in chilli peppers. They are felt strongly in the nasal passages and usually fade quickly.
Is real wasabi the same as the green paste served in many restaurants?
Not always. Many commercial pastes are made mainly from horseradish, mustard, starch and green colouring, so check the label for actual Wasabia japonica content.
Why does wasabi lose its flavour when left uncovered?
The compounds responsible for its sharp aroma are volatile and dissipate quickly in air. Keep the container closed and prepare or serve it shortly before eating.
How should powdered wasabi be prepared?
Mix the powder with water until it forms a thick paste, then let it stand for a few minutes for the flavour to develop. Use it soon after mixing for the strongest aroma.
What foods pair well with wasabi?
Wasabi works especially well with sushi, sashimi, salmon, tuna, prawns, shellfish, noodles, rice and light dressings. With oily fish, its sharpness can balance the rich flavour.
Should wasabi be mixed into soy sauce?
It is common, but mixing dilutes wasabi and can make its aroma fade faster. For a clearer wasabi flavour, place a small amount directly on the fish or bite instead.
Does cooking reduce wasabi’s pungency?
Yes. High heat reduces the volatile compounds that create wasabi’s distinctive sharpness. Add it at the end of cooking or at serving time for a more noticeable flavour.
Can wasabi upset the stomach?
Its intense pungency may trigger heartburn, reflux symptoms or stomach discomfort in sensitive people. Those with reflux, gastritis or digestive sensitivity may prefer small amounts and should monitor their tolerance.
How should opened wasabi be stored?
Keep opened wasabi paste tightly sealed in the refrigerator. Follow the package directions for use after opening, and discard it if the smell, colour or taste changes noticeably.
Can wasabi be used instead of antibiotics?
No. Some wasabi compounds show antimicrobial activity in laboratory settings, but wasabi is not a treatment for an infection. Suspected infections need appropriate medical assessment.
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Nutrition data compiled from USDA FoodData Central and scientific sources.