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A sandwich of two soft, lightly browned bread slices with a vivid pale-green spread visible between them, cut diagonally and served on a plain plate.

Wasabi sandwich Calories

Spicy processed sandwich

CALORIES · 100 G

265kcal

GI

62medium

POTASSIUM · 100 G

126mg

FIBER · 100 G

2.1g

Quick answer

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.

Wasabi sandwich Nutrition Facts

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%

Wasabi sandwich nutrition facts table · 1 piece (medium) (140 g)

NutrientAmount% DV
Calories371 kcal
Total fat16.2 g21%
Saturated fat3.36 g17%
Trans fat0.11 g
Sodium728 mg32%
Total carbohydrate43.7 g16%
Fiber2.9 g10%
Protein10.9 g22%

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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How Many Calories in 1 Medium Wasabi sandwich?

ServingAmountCalories
1 piece (medium)140 g371 kcal
1 slice (quarter)35 g93 kcal
½ piece (half)70 g186 kcal
1 piece (small)90 g239 kcal
100 g100 g265 kcal
1 piece (large)200 g530 kcal
1 serving (double)250 g663 kcal

Calculated from 265 calories per 100 g.

Frequently Asked Questions About Wasabi sandwich

What is a wasabi sandwich?

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.

What does a wasabi sandwich taste like?

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.

Is a wasabi sandwich very spicy?

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.

Does a wasabi sandwich contain real wasabi?

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.

How do you make a wasabi sandwich at home?

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.

Is a wasabi sandwich a traditional Japanese sandwich?

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.

What fillings go well in a wasabi sandwich?

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.

Can you toast a wasabi sandwich?

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.

How should you store a wasabi sandwich?

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.

Why does wasabi in a wasabi sandwich make your nose burn?

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.

Wasabi sandwich Vitamins & Minerals

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

Wasabi sandwich Glycemic Index

GLYCEMIC INDEX

62
Medium
0 Low5570100

GLYCEMIC LOAD

25.2
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wasabi sandwich

To burn the 371 calories in 1 piece (medium) (140 g):

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Wasabi sandwich?

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.

How Nutritious Is Wasabi sandwich?

Nutrient density

Low

28/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

36/ 100

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.

Is Wasabi sandwich Processed?

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.

Does Wasabi sandwich Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy yes
Sesame free

Which Diets Is Wasabi sandwich Good For?

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

Wasabi sandwich Fat Profile

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.