Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Wasabi?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 83 kcal | 0.6g |
| 100g | 292 kcal | 2.2g |
| 1 tablespoon | 58 kcal | 0.4g |
A wasabi contains 292 calories per 100g. A typical 1 tablespoon (20g) provides about 58 calories. Wasabi is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wasabi Nutrition Facts
| Nutrient | Per 100g | Per serving (20g) |
|---|---|---|
| Calories | 292 kcal | 58 kcal |
| Protein | 2.2g | 0.4g |
| Carbohydrates | 46.1g | 9.2g |
| of which Sugars | 13.2g | 2.6g |
| Fat | 10.9g | 2.2g |
| of which Saturates | 2.0g | 0.4g |
| Fibre | 6.1g | 1.2g |
| Sodium | 3390.0mg | 678mg |
| Potassium | 182.0mg | 36mg |
| Calcium | 41.0mg | 8mg |
| Iron | 0.5mg | 0.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 2.2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of carbohydrates (17% DV)
- High in fibre (22% DV) — an excellent source
- A good source of fat (14% DV)
- High in sodium (147% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 15% DV
- Protein: 4% DV
- Carbohydrates: 17% DV
- Fibre: 22% DV
- Fat: 14% DV
- Saturated fat: 10% DV
- Sodium: 147% DV
- Potassium: 4% DV
- Calcium: 3% DV
- Iron: 3% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 4% DV
- Riboflavin (B2): 8% DV
Useful for tracking wasabi
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether wasabi is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out wasabi for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does wasabi fit your diet?
Fibre intake
Wasabi provides 6.1g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in wasabi per 100g?
Wasabi contains 292 calories per 100g, based on USDA reference data.
Is wasabi high in calories?
A 1 tablespoon of wasabi (20g) has around 58 calories — roughly 3% of a 2,000-calorie daily intake.
Is wasabi good for weight loss?
Wasabi is fairly calorie-dense at 292 calories per 100g, so portion size matters when losing weight. A 1 tablespoon provides about 58 calories.
How much protein is in wasabi?
Wasabi contains 2.2g of protein per 100g.
Is wasabi a good source of fibre?
Yes — wasabi provides 6.1g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does wasabi compare to salad dressing, italian dressing, commercial, regular, without salt?
Wasabi has 292 calories per 100g, close to salad dressing, italian dressing, commercial, regular, without salt at 292 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wasabi for 20g of protein?
With 2.2g of protein per 100g, you'd need roughly 909g of wasabi to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wasabi by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wasabi (this page) | 292 kcal | 2.2g | 46.1g | 10.9g |
| Salad Dressing, Italian Dressing, Commercial, Regular, without Salt | 292 kcal | 0.4g | 10.4g | 28.4g |
| Bread, Oatmeal, Toasted | 292 kcal | 9.2g | 52.7g | 4.8g |
| Soup, Onion, Dry, Mix | 293 kcal | 7.5g | 65.1g | 0.3g |
| Muffins, Blueberry, Dry Mix | 293 kcal | 3.5g | 61.0g | 3.2g |
| Rolls, Hard (includes Kaiser) | 293 kcal | 9.9g | 52.7g | 4.3g |
| Waffles, Plain, Prepared From Recipe | 291 kcal | 7.9g | 32.9g | 14.1g |
More kit for wasabi tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
Build Your Own Supplement Blend
Choose exactly what's in it — a personalised daily supplement mixed to order in the UK from 200+ ingredients, no fillers or proprietary blends.
Build Your Blend →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.