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 [1][2].

Key Nutritional Highlights

• Isothiocyanates from cruciferous and related plants activate Nrf2-linked antioxidant pathways [1]
• Sulfur-containing plant compounds contribute polyphenol and antioxidant bioactivity [2]
• 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. [1]
• 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. [2]
• 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.

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)

Core nutrients

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

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

Data provenance (core / micronutrient panel): USDA FoodData Central, Wasabi, root, raw, FDC ID 168583, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

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