Know what’s on your plate
Wasabi
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 292 kcal —
- Protein 2.2 g 4%
- Carbohydrate 40 g 15%
- Fat 11 g 14%
- Saturated fat 2 g 10%
- Fibre 6.1 g 22%
- Sugars 13 g —
- Sodium 3390 mg 147%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 3.9 mg 26%
- Vitamin K 3.5 µg 3%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.16 mg 1%
- Pantothenic acid (B5) 0 mg 0%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 10 µg 3%
- Vitamin B12 0 µg 0%
- Choline 2.3 mg 0%
Minerals
- Calcium 41 mg 3%
- Iron 0.5 mg 3%
- Magnesium 21 mg 5%
- Phosphorus 26 mg 2%
- Potassium 182 mg 4%
- Zinc 0.61 mg 6%
- Copper 0.06 mg 6%
- Manganese 0.14 mg 6%
- Selenium 2.2 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 292 | 2.2 g | 40 g | 11 g |
| 1 × tablespoon | 20 g | 58 | 0.4 g | 8 g | 2.2 g |
| 1 × teaspoon | 6.5 g | 19 | 0.1 g | 2.6 g | 0.7 g |
| 2 × tablespoon | 40 g | 117 | 0.9 g | 16 g | 4.4 g |
| ½ × tablespoon | 10 g | 29 | 0.2 g | 4 g | 1.1 g |
| 3 × tablespoon | 60 g | 175 | 1.3 g | 24 g | 6.5 g |
| 4 × tablespoon | 80 g | 234 | 1.8 g | 32 g | 8.7 g |
Similar foods
Questions about Wasabi
How do you prepare fresh wasabi?
Trim the end of the rhizome and grate it finely in a circular motion on a sharkskin grater or the finest ceramic grater you have. Leave the paste for about five minutes before serving so its pungency develops; it fades quickly once grated.
How should you store fresh wasabi root?
Wrap it in a slightly damp paper towel, place it in a sealed container in the fridge and keep the towel damp, not soaking. Grate only what you need, as the fresh aroma and sharpness diminish after grating.
What do you eat wasabi with besides sushi?
A small dab works with sashimi, soba noodles and cold tofu; you can also stir it into mayonnaise or a soy-based dipping sauce. Add it near the end of cooking, since prolonged heat dulls its sharp, nasal heat.
Can you use horseradish instead of wasabi?
Yes. Freshly grated horseradish gives a similar sharp, nose-tingling heat, though it lacks wasabi’s distinctive green, herbal flavour; mix a little into the dish and add more if needed.
Is wasabi paste the same as fresh wasabi?
Usually not: many ready-made pastes use horseradish and mustard, coloured green, rather than fresh wasabi rhizome. Fresh wasabi is milder and more aromatic, and its flavour fades soon after grating.
Why does wasabi feel hot in your nose?
Its pungent compounds are volatile: they rise towards the nose and create a brief, sharp sensation rather than the lingering burn of chilli. The effect fades quickly, especially after the wasabi has been grated or mixed into a sauce.
How much wasabi should you serve with sushi?
Start with a pea-sized dab per piece, then add more if you like a stronger kick. Some sushi is already seasoned with wasabi between the fish and rice, so taste before adding extra.
Source: USDA FoodData Central 171831 · per 100 g · carbohydrate per EU label, fibre excluded
