Wasabi
FDC 171831tablespoon (20 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 6 · -4 vs Soups & sauces medianTrue wasabi paste scores 6 of 100 on the Nutrient Density Score, a Low-band result, yet it still ranks 37th of 60 in Soups & sauces, ahead of many category peers thanks to a genuinely excellent showing of vitamin E at 26% DV and dietary fiber at 22% DV per serving.
A tablespoon-sized dab is the norm, swirled into soy sauce for sushi or worked into dressings and marinades for a sharp, sinus-clearing bite; it's a condiment measured in teaspoons, not spoonfuls, which matters given it runs high in sodium at 3390 mg per 100 g. It scores below the Soups & sauces median of 10, and gravy, chicken, dry is one listed alternative that scores higher.
See how this score is calculated, build a plate around wasabi, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 292 kcal | 15% |
| Total fat | 11 g | 14% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3390 mg | 147% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | 6.1 g | 22% |
| Sugars | 13 g | |
| Protein | 2.2 g | 4% |
| Potassium | 182 mg | 4% |
| Calcium | 41 mg | 3% |
| Iron | 0.5 mg | 3% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 3.9 mg | 26% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | 3% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.41 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 678 mg | 29% |
| Carbohydrate | 9.2 g | 3% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 2.6 g | |
| Protein | 0.45 g | 1% |
| Potassium | 36 mg | 1% |
| Calcium | 8.2 mg | 1% |
| Iron | 0.1 mg | 1% |
| Magnesium | 4.2 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.78 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 171831Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the soups & sauces median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Gravy, chicken, dryDensity 7 vs 6Sauce, duck, ready-to-serveDensity 7 vs 6Sauce, cheese sauce mix, dryDensity 8 vs 6Original analysis by NutriVerdict
In the kitchen and how to use it
True wasabi comes from a grated rhizome with a short-lived, sinus-clearing heat, though most of what is served alongside sushi in restaurants is a paste made from horseradish, mustard, and green coloring, sold in tubes, jars, or as a powder mixed with water. However it is made, it is used in small dabs to accompany sushi, sashimi, and cold soba noodles, or stirred into soy sauce, mayonnaise, or dressings for a sharp, sinus-tingling kick.
Tubes and prepared paste should be refrigerated after opening and used within a reasonable time, since the pungent aroma fades quickly once it is exposed to air; powder keeps well sealed in a cool pantry and is mixed fresh right before serving. Per 100 grams, wasabi provides a notable 22% of the Daily Value for fiber and 26% for vitamin E, figures that stand out for a condiment, though it is eaten a tablespoon at a time rather than by the bowlful. Its sodium content, 3390mg per 100 grams, reflects that concentrated, condiment-style use rather than a food eaten in large portions.
Frequently asked questions about wasabi
Is wasabi a good source of fiber?
Yes, wasabi provides about 22% of the Daily Value for fiber per 100 grams, though it's eaten in small, tablespoon-sized amounts as a condiment.
How is wasabi typically used?
It's grated or served as a paste alongside sushi, sashimi, and soba noodles, or mixed into soy sauce and mayonnaise for extra heat.
Is wasabi high in sodium?
Yes, at 3390mg of sodium per 100 grams it's fairly concentrated, though actual servings are typically just a small dab.