Know what’s on your plate
Wasabi root
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 109 kcal —
- Protein 4.8 g 10%
- Carbohydrate 16 g 6%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 7.8 g 28%
- Sugars 8 g —
- Sodium 17 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 41.9 mg 47%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.11 mg 9%
- Niacin (B3) 0.74 mg 5%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.27 mg 16%
- Folate (B9) 18 µg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 128 mg 10%
- Iron 1 mg 6%
- Magnesium 69 mg 16%
- Phosphorus 80 mg 6%
- Potassium 568 mg 12%
- Zinc 1.6 mg 15%
- Copper 0.16 mg 17%
- Manganese 0.39 mg 17%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 109 | 4.8 g | 16 g | 0.6 g |
| 1 × cup, sliced | 130 g | 142 | 6.2 g | 21 g | 0.8 g |
| 1 × root | 169 g | 184 | 8.1 g | 27 g | 1.1 g |
| 2 × cup, sliced | 260 g | 283 | 13 g | 41 g | 1.6 g |
| ½ × cup, sliced | 65 g | 71 | 3.1 g | 10 g | 0.4 g |
| 3 × cup, sliced | 390 g | 425 | 19 g | 61 g | 2.5 g |
| 4 × cup, sliced | 520 g | 567 | 25 g | 82 g | 3.3 g |
Similar foods
Questions about Wasabi root
How do you prepare fresh wasabi root?
Scrub the root, trim off any dry end and grate only the amount you need on a fine, rough-surfaced grater. Leave the paste for a few minutes before serving so its sharp aroma can develop.
Can you cook wasabi root, or is it best raw?
Fresh wasabi is usually grated raw and served straight away; heat quickly dulls its characteristic pungency. Stir a little into a sauce or soup just before serving rather than boiling it.
How should you store fresh wasabi root?
Wrap the root in a barely damp cloth or kitchen paper, place it in a sealed container in the fridge and keep it cool. Rinse and dry it before putting it back, and grate it as needed rather than storing grated wasabi.
What do you serve fresh wasabi with?
It is best known with sushi and sashimi, and also works in small amounts with soba noodles, grilled fish or a soy-based dipping sauce. Mix it in just before eating, as its pungency fades after grating.
Can you use horseradish instead of wasabi root?
Yes, freshly grated horseradish gives a similar nose-tingling heat, though its flavour is more direct and less green and delicate. Prepared horseradish can also contain vinegar, so add it sparingly to sauces.
Is fresh wasabi root the same as wasabi paste?
No: fresh root is grated to make a fragrant paste, while commercial wasabi paste is often made mainly with horseradish, mustard and colouring, and may contain little or no real wasabi. Paste also has 2,330 mg sodium per 100 g, compared with 17 mg in wasabi root.
How much wasabi root should you use in one serving?
Start with a small dab—about a pea-sized amount—alongside sushi or sashimi, then add more if you like its sharp heat. Freshly grated wasabi is far more aromatic than a large spoonful of mild paste.
Why does wasabi root lose its heat after grating?
Grating breaks the root’s cells and releases pungent compounds; exposure to air gradually reduces their sharp aroma. That is why wasabi is traditionally grated shortly before serving rather than prepared well in advance.
Source: USDA FoodData Central 168583 · per 100 g · carbohydrate per EU label, fibre excluded
