Not yet activatedNot yet activated

Wasabi

Overview

Wasabi is a pungent green condiment traditionally made from the grated rhizome of the Wasabia japonica plant, although many commercial products outside Japan use horseradish, mustard, and colourings instead.

In the BRAIN Diet context, it is used sparingly as a condiment alongside seafood and rice dishes, adding heat and volatile aromatics without substantially altering macronutrient balance.

Food Context

Sourcing

• Traditional wasabi is grated fresh and loses pungency quickly; tube or powder versions often blend horseradish, mustard, and colour.
• Check ingredient lists if you need to differentiate true wasabi from horseradish-based preparations.

Preparation

• Use small amounts as a condiment with sushi, fish, and rice-based meals rather than as a primary ingredient.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Selected food and preparation: Wasabi, root, raw. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	109 kcal	—
Protein	4.8 g	—
Total fat	0.6 g	—
Carbohydrates	23.5 g	—
Fibre	7.8 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Zinc	1.6 mg	14.7%
Magnesium	69 mg	16.4%
Phosphorus	80 mg	11.4%
Manganese	0.4 mg	17%
Calcium	128 mg	12.8%
Potassium	568 mg	16.7%
Copper	0.2 mg	17.2%
Vitamin B6	0.3 mg	21.1%
Vitamin B1	0.1 mg	10.9%
Vitamin C	41.9 mg	46.6%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Composition source: USDA FoodData Central, Wasabi, root, raw, FDC ID 168583, per 100 g edible portion

Substances

No evidenced substance relationships are currently available.

References

[1] Isothiocyanates from cruciferous and related plants activate Nrf2-linked antioxidant pathways. Houghton et al. 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Sulfur-containing plant compounds contribute polyphenol and antioxidant bioactivity. Boots et al. 2008. Health effects of quercetin: From antioxidant to nutraceutical