Wasabi Calories & Nutrition Facts
Pungent Japanese condiment with antimicrobial properties.
Quick answer
How many calories are in Wasabi?
Wasabi has 109 calories per 100g. A 1 oz (28g) has about 31 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Wasabi
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 31 kcal | 1.4g | 6.7g | 4.5g | 0.0g |
| 50g snack portion | 55 kcal | 2.5g | 12.0g | 8.0g | 0.0g |
| 100g reference | 109 kcal | 5.0g | 24.0g | 16.0g | 0.0g |
| 200g larger portion | 218 kcal | 10.0g | 48.0g | 32.0g | 0.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Wasabi Fits Into a Diet
Wasabi can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Wasabi
Compare Wasabi With Similar Spices
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Wasabi | 109 kcal | 5g | 24g | 0g | 8g |
| Sumac | 239 kcal | 4g | 71g | 3g | 0g |
| Cinnamon (Ground) | 247 kcal | 4g | 81g | 1g | 53g |
| Turmeric (Ground) | 312 kcal | 10g | 67g | 3g | 22g |
| Cayenne Pepper | 318 kcal | 12g | 57g | 17g | 27g |
| Ginger (Ground) | 335 kcal | 9g | 72g | 4g | 14g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Wasabi: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Wasabi?
Wasabi contains 109 calories per 100g serving. This includes 20 calories from protein, 96 calories from carbohydrates, and 0 calories from fat.
Is Wasabi good for weight loss?
Wasabi can be part of a weight loss diet with 109 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Wasabi?
Wasabi contains 5g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Wasabi?
Track Wasabi by grams when precision matters. A practical starting point is 1 oz (28g), which is about 31 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Wasabi keto-friendly?
Yes, Wasabi is keto-friendly with only 24g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Wasabi good for diabetics?
Wasabi is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Wasabi?
Wasabi is a good source of vitamins C, B6 and minerals including Potassium, Magnesium, Zinc, Calcium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Wasabi?
Calorique standardizes Wasabi nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Sumac
239 cal · 4g protein per 100g
Cinnamon (Ground)
247 cal · 4g protein per 100g
Turmeric (Ground)
312 cal · 10g protein per 100g
Cayenne Pepper
318 cal · 12g protein per 100g
Ginger (Ground)
335 cal · 9g protein per 100g
Cardamom
311 cal · 11g protein per 100g
Lemongrass
99 cal · 2g protein per 100g
Ginger Root
80 cal · 2g protein per 100g