Wasabi, root, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 41.9 MG | 47% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 18 UG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 128 MG | 10% | |
| Iron, Fe | 1.0 MG | 6% | |
| Magnesium, Mg | 69 MG | 16% | |
| Phosphorus, P | 80 MG | 6% | |
| Potassium, K | 568 MG | 12% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 1.6 MG | 15% | |
| Copper, Cu | 0.2 MG | 17% | |
| Manganese, Mn | 0.4 MG | 17% |
Nutrition Highlights
- Low in calories with 109 kcal per 100g.
- Very low in fat (0.6g per 100g).
- High in dietary fiber (7.8g per 100g), supporting digestive health.
- Good source of Vitamin C, total ascorbic acid (47% DV).
About Wasabi, root, raw
This pungent green paste, commonly served with sushi, comes from the grated root of a plant in the Brassicaceae family. Known for its intense, sinus-clearing heat, it contains compounds called isothiocyanates, which are also found in other cruciferous vegetables and are being studied for their potential anti-inflammatory and antimicrobial properties. Despite its fiery reputation, it's surprisingly low in calories and contains no added sugars, making it a flavorful way to enhance dishes without significantly impacting overall calorie intake.
Nutritionally, it offers a modest amount of dietary fiber, which supports digestive health, and a small dose of protein. It also provides vitamin C and small amounts of minerals like calcium and magnesium. While it's not a major source of macronutrients, its bioactive compounds may contribute to overall wellness. The high fiber content can aid in satiety and support gut health, though the amounts typically consumed in meals are relatively small.
In cooking, it's most famously paired with raw fish and rice in Japanese cuisine, but it can also be blended into sauces, dressings, or marinades to add depth and heat. Some adventurous cooks mix it into mashed potatoes or use it as a seasoning for roasted vegetables. Because of its potency, a little goes a long way, and it's best used sparingly to avoid overwhelming other flavors. For those sensitive to spice, it's worth noting that the heat is short-lived but intense, and it stimulates the nasal passages more than the tongue.
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