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Spicy processed sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Wasabi sandwich (140 g) has 371 calories. That works out to 265 calories per 100 g. It contains 43.7 g of carbs, 10.9 g of protein, 16.2 g of fat and 2.9 g of fiber. Its 19.6 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
371
KCAL / 140G
Carbs
43.7g
· 16% DV
Protein
10.9g
· 22% DV
Fat
16.2g
· 21% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 12% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 371 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.11 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 43.7 g | 16% |
| Fiber | 2.9 g | 10% |
| Protein | 10.9 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 371 kcal |
| 1 slice (quarter) | 35 g | 93 kcal |
| ½ piece (half) | 70 g | 186 kcal |
| 1 piece (small) | 90 g | 239 kcal |
| 100 g | 100 g | 265 kcal |
| 1 piece (large) | 200 g | 530 kcal |
| 1 serving (double) | 250 g | 663 kcal |
Calculated from 265 calories per 100 g.
A wasabi sandwich is a sandwich that gets its sharp, pungent flavor from wasabi or a wasabi-style sauce. Its filling is not fixed and can vary from vegetables to meat, egg, or cheese.
A wasabi sandwich tastes savory with a sharp, pungent heat that can rise into the nose. The bread and filling soften that intensity, while the exact flavor depends on the sauce and other ingredients used.
A wasabi sandwich can be quite pungent, but it is not always intensely hot. The amount and type of wasabi sauce make the biggest difference; using less sauce gives a milder sandwich.
Not necessarily. Many prepared wasabi pastes use horseradish, mustard, and coloring instead of, or alongside, true wasabi. The sandwich’s ingredient list is the best way to tell what its sauce contains.
Spread a small amount of wasabi or wasabi sauce on bread, add a filling, and taste before adding more sauce. Chicken, cucumber, and avocado are possible pairings, but the sandwich has no single standard recipe.
No, a wasabi sandwich is not a single established traditional Japanese dish with a standard recipe. Wasabi is Japanese, but sandwiches made with it are modern variations whose fillings and sauces differ.
Mild, fresh fillings such as cucumber, avocado, chicken, or egg can balance a wasabi sandwich’s sharp sauce. Choose fillings that are not overly spicy themselves, so the wasabi remains distinct rather than overwhelming.
Yes, you can toast a wasabi sandwich, though heat may change the sauce’s sharpness and the filling’s texture. For a crisp result, avoid adding too much wet sauce or watery vegetables before toasting.
Keep a wasabi sandwich covered in the refrigerator and eat it as soon as practical, since the bread can turn soggy. Sandwiches with meat or egg should not be left at room temperature for extended periods.
Wasabi releases pungent compounds that can stimulate the nasal passages as well as the mouth, creating a brief burning sensation. It is different from chili heat, which mainly produces a lingering burning feeling in the mouth.
Vitamins
B1
0.25mg · 21% DV
B3
3.36mg · 21% DV
Biotin
5.6µg · 19% DV
Folate
53.2µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Sodium
728mg · 32% DV
Phosphorus
165mg · 24% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
176mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 371 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A wasabi sandwich is a sandwich made with bread and a filling flavoured with wasabi, the sharp green Japanese condiment. There is no single set recipe: fillings vary, while wasabi’s hot, nasal bite gives the sandwich its distinctive character. It’s a modern, Japanese-inspired combination rather than a traditional dish with one fixed origin.
It works as a quick lunch or snack, often eaten on the go; crisp vegetables or a mild soup make good companions. The bread supplies much of its carbohydrate, and the filling contributes protein and fat. At 265 kcal per 100 g, it is fairly substantial for a snack. Choose a vegetable-forward filling or a smaller portion if you’d like a lighter meal.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.36g
MONOUNSATURATED
5.74g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 56:1
Above the ideal 4:1 (56:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.