USDA reference food · Vegetables and Vegetable Products
Wasabi, root, raw
1 cup, sliced of wasabi, root, raw (130 g) has 140 calories, 6g of protein, 1g of fat and 10g of fiber (USDA FoodData Central, SR Legacy, FDC 168583). It is one of 2 USDA descriptions of wasabi.
FoodData Central 168583, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.8g
- more than 38% of 8,218 USDA reference foods
- Calories per 100 g
- 109
- more than 30% of reference foods
- Fiber per 100 g
- 7.8g
- more than 94% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168583); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin C54 mg in 1 cup, sliced (130 g), 61% of the Daily Value
- Copper0.2 mg in 1 cup, sliced (130 g), 22% of the Daily Value
- Manganese0.5 mg in 1 cup, sliced (130 g), 22% of the Daily Value
- Magnesium90 mg in 1 cup, sliced (130 g), 21% of the Daily Value
- Vitamin B60.4 mg in 1 cup, sliced (130 g), 21% of the Daily Value
- Zinc2.1 mg in 1 cup, sliced (130 g), 19% of the Daily Value
- Thiamin0.2 mg in 1 cup, sliced (130 g), 14% of the Daily Value
- Riboflavin0.1 mg in 1 cup, sliced (130 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168583), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 79% carbohydrate, 5% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 109 | 30% |
| Protein | 4.80 g | 38% |
| Total fat | 0.63 g | 24% |
| Carbohydrate | 23.5 g | 73% |
| Fiber | 7.80 g | 94% |
| Sodium | 17.0 mg | 21% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (35)
The portion is 1 cup, sliced (130 g); % DV is for that portion.
Energy, macronutrients and sugars (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 6.24 g | 4.80 g | 12% |
| Total lipid (fat) | 0.82 g | 0.63 g | 1% |
| Carbohydrate, by difference | 30.6 g | 23.5 g | 11% |
| Ash | 2.50 g | 1.92 g | |
| Energy | 142 kcal | 109 kcal | |
| Water | 89.8 g | 69.1 g | |
| Fiber, total dietary | 10.1 g | 7.80 g | 36% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 166 mg | 128 mg | 13% |
| Iron, Fe | 1.34 mg | 1.03 mg | 7% |
| Magnesium, Mg | 89.7 mg | 69.0 mg | 21% |
| Phosphorus, P | 104 mg | 80.0 mg | 8% |
| Potassium, K | 738 mg | 568 mg | 16% |
| Sodium, Na | 22.1 mg | 17.0 mg | 1% |
| Zinc, Zn | 2.11 mg | 1.62 mg | 19% |
| Copper, Cu | 0.20 mg | 0.15 mg | 22% |
| Manganese, Mn | 0.51 mg | 0.39 mg | 22% |
Vitamins (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 2.60 µg | 2.00 µg | 0% |
| Carotene, beta | 27.3 µg | 21.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 54.5 mg | 41.9 mg | 61% |
| Thiamin | 0.17 mg | 0.13 mg | 14% |
| Riboflavin | 0.15 mg | 0.11 mg | 11% |
| Niacin | 0.97 mg | 0.74 mg | 6% |
| Pantothenic acid | 0.26 mg | 0.20 mg | |
| Vitamin B-6 | 0.36 mg | 0.27 mg | 21% |
| Folate, total | 23.4 µg | 18.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 23.4 µg | 18.0 µg | |
| Folate, DFE | 23.4 µg | 18.0 µg | 6% |
Source: USDA FoodData Central, FDC 168583: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat wasabi
USDA lists 2 preparations of wasabi. The wasabi page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 94% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov