Wasabi, root, raw

Nutrition Facts — per 100g & per serving (1 cup cooked)

Data: USDA FoodData Central, SR Legacy (2018). FDC ID: 168583. CC0 1.0.

Nutrient	Per 100g	Per Serving	% DV*	vs Vegetables and Vegetable Products Avg
Calories	109.0kcal	141.7kcal	7%	↑ higher than cat avg
Total Fat	0.6g	0.8g	1%	↓ lower than cat avg
Saturated Fat	0.0g	0.0g	0%
Total Carbs	23.5g	30.6g	10%	↑ higher than cat avg
Fiber	7.8g	10.1g	41%	↑ higher than cat avg
Total Sugar	0.0g	0.0g	0%
Protein	4.8g	6.2g	12%	↑ higher than cat avg
Sodium	17.0mg	22.1mg	1%	↓ lower than cat avg

* Percent Daily Values based on a 2,000 calorie diet. Individual needs vary. Last reviewed: 2026-08-19.

See glycemic load & diabetes verdict for Wasabi →

Quick Comparison — Wasabi vs Vegetables and Vegetable Products Average

Compared to the average food in Vegetables and Vegetable Products: Calories — 109 vs avg 64 · Carbs — 23.5g vs avg 12.5g · Fiber — 7.8g vs avg 3.0g · Protein — 4.8g vs avg 2.8g · Fat — 0.6g vs avg 1.0g · Sodium — 17mg vs avg 157mg

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.