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Wasabi nutrition facts

A typical portion of wasabi (1 cup, sliced; 130 g, root, raw) has 140 calories and 6g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 109 calories (root, raw) to 292 (wasabi).

Nutrition Facts

Serving size1 cup, sliced (130g)
Amount per serving
Calories140
% Daily Value*
Total Fat 1g1%
Saturated Fat not declared
Trans Fat 0g
Cholesterol 0mg0%
Sodium 20mg1%
Total Carbohydrate 31g11%
Dietary Fiber 10g36%
Total Sugars not declared
Includes Added Sugars not declared
Protein 6g12%
Vitamin D 0mcg0%
Calcium 170mg13%
Iron 1.3mg7%
Potassium 740mg16%

* 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 for Wasabi, root, raw, 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
Sodium per 100 g
17mg
more than 21% of reference foods

1 cup, sliced weighs 130 g in USDA's record for Wasabi, root, raw (FDC 168583).

Where the calories come from: 79% carbohydrate, 5% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of wasabi USDA describes

Wasabi has the most calories per 100 g (292); the fewest: Root, raw (109)

Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292Calories per 100 g by USDA description of wasabiRoot, raw109Wasabi292
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of wasabi, per 100 g
USDA descriptionCaloriesProteinFatSodium
Wasabi, root, raw1094.8 g0.6 g17 mg
Wasabi2922.2 g10.9 g3,390 mg

Every nutrient in this record (35)

The portion is 1 cup, sliced (130 g); % DV is for that portion.

Energy, macronutrients and sugars (9)
NutrientPer portionPer 100 g% DV
Protein6.24 g4.80 g12%
Total lipid (fat)0.82 g0.63 g1%
Carbohydrate, by difference30.6 g23.5 g11%
Ash2.50 g1.92 g
Energy142 kcal109 kcal
Water89.8 g69.1 g
Fiber, total dietary10.1 g7.80 g36%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca166 mg128 mg13%
Iron, Fe1.34 mg1.03 mg7%
Magnesium, Mg89.7 mg69.0 mg21%
Phosphorus, P104 mg80.0 mg8%
Potassium, K738 mg568 mg16%
Sodium, Na22.1 mg17.0 mg1%
Zinc, Zn2.11 mg1.62 mg19%
Copper, Cu0.20 mg0.15 mg22%
Manganese, Mn0.51 mg0.39 mg22%
Vitamins (17)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE2.60 µg2.00 µg0%
Carotene, beta27.3 µg21.0 µg
Carotene, alpha0 µg0 µg
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Vitamin C, total ascorbic acid54.5 mg41.9 mg61%
Thiamin0.17 mg0.13 mg14%
Riboflavin0.15 mg0.11 mg11%
Niacin0.97 mg0.74 mg6%
Pantothenic acid0.26 mg0.20 mg
Vitamin B-60.36 mg0.27 mg21%
Folate, total23.4 µg18.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food23.4 µg18.0 µg
Folate, DFE23.4 µg18.0 µg6%

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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in wasabi?

140 in 1 cup, sliced (130 g) of root, raw; 109 to 292 per 100 g across USDA's descriptions.

How much protein is in wasabi?

6g in 1 cup, sliced; 4.8 g per 100 g.

How much sodium is in wasabi?

20mg in 1 cup, sliced; 17 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov