Calories in Wasabi
Generic food Soups and Sauces
Wasabi contains 292 kcal per 100 g. A typical serving of 1 tablespoon (20 g) provides about 58 kcal.
Roughly 63% of its calories come from carbohydrates, with 34% from fat and 3% from protein (estimated with general energy factors).
That is more energy than the typical item in soups, sauces, and gravies on FoodFactly, where the median is 61 kcal per 100 g across 254 foods.
100 g provides 26% of the Daily Value for Vitamin E.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 292 kcal | |
| Total fat M | 10.9 g | 14% |
| Saturated fat C | 2 g | 10% |
| Trans fat C | 0.037 g | |
| Cholesterol C | 0 mg | 0% |
| Sodium M | 3,390 mg | 147% |
| Total carbohydrates C | 46.1 g | 17% |
| Dietary fiber M | 6.1 g | 22% |
| Total sugars M | 13.2 g | |
| Protein M | 2.2 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E M | 3.9 mg | 26% |
| Vitamin K M | 3.5 µg | 3% |
| Thiamin (B1) M | 0.05 mg | 4% |
| Riboflavin (B2) M | 0.07 mg | 5% |
| Niacin (B3) M | 0.16 mg | 1% |
| Pantothenic acid (B5) M | 0 mg | 0% |
| Vitamin B6 M | 0.05 mg | 3% |
| Folate (B9) C | 10 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 2.3 mg | 0.4% |
| Calcium M | 41 mg | 3% |
| Iron M | 0.5 mg | 3% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 26 mg | 2% |
| Potassium M | 182 mg | 4% |
| Zinc M | 0.61 mg | 6% |
| Copper M | 0.055 mg | 6% |
| Manganese M | 0.14 mg | 6% |
| Selenium M | 2.2 µg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 3%
- Carbohydrates 63%
- Fat 34%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.2 gbelow the median for soups, sauces, and gravies (median 2.2 g)
- Fiber6.1 gin the top quarter of soups, sauces, and gravies (median 0.7 g)
- Sugars13.2 gin the top quarter of soups, sauces, and gravies (median 1.9 g)
- Fat10.9 gin the top quarter of soups, sauces, and gravies (median 1.5 g)
- Saturated fat2 gin the top quarter of soups, sauces, and gravies (median 0.5 g)
- Sodium3,390 mgin the top quarter of soups, sauces, and gravies (median 407 mg)
- Protein per 100 kcal0.76 gprotein density, useful for comparing foods with different calorie levels
- Water31.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.4 g |
|---|---|
| Polyunsaturated fat C | 3.6 g |
Sugars and starch (7)
| Starch M | 8.4 g |
|---|---|
| Sucrose M | 8.4 g |
| Glucose M | 2.5 g |
| Fructose M | 2.3 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.15 g |
| Linoleic acid (omega-6, 18:2) ? | 3.5 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.036 g |
| SFA 16:0 M | 1.7 g |
| SFA 18:0 M | 0.2 g |
| SFA 20:0 M | 0.071 g |
| MUFA 18:1 ? | 4.3 g |
| PUFA 18:3 ? | 0.16 g |
| PUFA 20:4 M | 0.002 g |
| SFA 22:0 M | 0.021 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.02 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.071 g |
| MUFA 22:1 ? | 0.004 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.005 g |
| SFA 17:0 M | 0.005 g |
| SFA 24:0 M | 0.036 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.014 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.023 g |
| PUFA 18:2 CLAs M | 0.009 g |
| MUFA 24:1 c M | 0.003 g |
| PUFA 20:2 n-6 c,c M | 0.003 g |
| MUFA 16:1 c M | 0.02 g |
| MUFA 18:1 c M | 4.3 g |
| PUFA 18:2 n-6 c,c M | 3.4 g |
| MUFA 22:1 c M | 0.004 g |
| PUFA 18:3 n-6 c,c,c M | 0.008 g |
| MUFA 17:1 M | 0.003 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.014 g |
| Fatty acids, total trans-polyenoic C | 0.023 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 2 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 5 µg |
| Retinol C | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.18 mg |
| Tocopherol, gamma M | 0.44 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 2.3 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 2.4 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 31.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 9 g |
| Theobromine C | 0 mg |
| Energy C | 1,220 kJ |
| Vitamin A, IU C | 3 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid C | 0 µg |
| Folate, food M | 10 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Wasabi
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wasabi, root, raw Raw | 109 | 4.8 g | 23.5 g | 0.63 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sauce, peanut, made from coconut, water, sugar, peanuts | 179 | 2 g | 28.5 g | 6.3 g |
| Gravy, brown instant, dry Dried or dry | 380 | 8.5 g | 59.8 g | 11.9 g |
| Sauce, peanut, made from peanut butter, water, soy sauce | 257 | 6.3 g | 22 g | 16 g |
| Peanut sauce | 257 | 6.3 g | 22 g | 16 g |
| Sauce, cocktail, ready-to-serve | 128 | 1.4 g | 28.2 g | 1.1 g |
| Sauce, hoisin, ready-to-serve | 220 | 3.3 g | 44.1 g | 3.4 g |
| Black bean sauce | 168 | 6.3 g | 17.4 g | 8.5 g |
| Sauce, sweet and sour, ready-to-serve | 154 | 0.27 g | 38.2 g | 0.02 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in wasabi?
100 g of wasabi has 292 kcal. 1 tablespoon (20 g): about 58 kcal. 1 teaspoon (6.5 g): about 19 kcal.
How much protein is in wasabi?
Wasabi contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 0.45 g in 1 tablespoon (20 g). About 3% of its calories come from protein. Compared with other soups, sauces, and gravies, that is below the median (median 2.2 g).
How many carbs are in wasabi?
Wasabi has 46.1 g of total carbohydrates per 100 g, including 6.1 g of fiber and 13.2 g of sugars.
How much fat is in wasabi?
Wasabi contains 10.9 g of fat per 100 g, of which 2 g is saturated (10% of the Daily Value).
What vitamins and minerals does wasabi contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wasabi?
100 g contains 3,390 mg of sodium, 147% of the 2,300 mg Daily Value.
Does wasabi have the same nutrition not specified and raw?
No. Per 100 g, wasabi has 292 kcal, while wasabi, root, raw has 109 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171831. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.