A rhizome native to Japan for centuries, wasabi is a member of the Brassicaceae family including horseradish, and mustard.


Wasabi grows naturally in mountain streambeds with the main cultivated variety being W. japonica “Daruma” and “Mazuma”. Typically, wasabi is ingested in the compressed form of a green paste and served with sushi.


Wasabi has a kick that you will not forget, albeit an initial spicy flavour that quickly disappears and unlike chilli peppers it leaves no burning aftertaste as it is not oil-based. However, a sharp pain can occur in the nasal passage depending on the amount consumed (similarly to mustard) so be prepared!



Health Benefits


  • Contains an array of antibacterial properties that are known to have anti-inflammatory, anti-fungal, and antiseptic properties, particularly in eliminating harmful bacteria such as coli in foods. (1)


  • A very good source of vitamin C and calcium: both sources help synthesise collagen, strengthen bones and eliminate free radical radicals. (2)


  • High in manganese which combines with its cofactor superoxide dismutase which reduces the risk of cancerous cells and helps to maintain the flow of blood around the body. (3)


  • An excellent source of fibre which helps to reduce bead cholesterol (LDLs) and unclogs the colon. (4)


  • Provides an abundance of B-vitamins, which combine to increase the metabolic rate of carbohydrates, proteins and fats as well to prevent degenerative diseases. (5)


  • A good source of iron which promotes more oxygen being carried by red blood cells and reduces the risk of anaemia. (6)



Wasabi offers a whole range of phytonutrients, however wasabi outside of Japan is typically weakened and horseradish is used as a substitute (which is still nutritious) but watch out for harmful additives such as soy and artificial ingredients.



Wasabi Nutrition Facts

Serving Size: 100 grams, root, raw

  Amt. Per 
% Daily 
Calories 109
Calories from Fat 5
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 17 mg 1%
Total Carbohydrates 24 g 8%
Dietary Fibre 8 g 31%
Sugar 0 g
Protein 5 g
Vitamin A 1% Vitamin C 70%
Calcium 13% Iron 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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