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	292 kcal	—
Protein	2.2 g	—
Total fat	10.9 g	—
Saturated fat	2 g	—
Carbohydrates	46.1 g	—
Fibre	6.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.5 mg	2.8%
Zinc	0.6 mg	5.5%
Magnesium	21 mg	5%
Selenium	2.2 µg	4%
Calcium	41 mg	4.1%
Potassium	182 mg	5.4%
Choline	2.3 mg	0.4%
Folate	10 µg	2.5%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	2.9%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	151 mg	—
EPA	3 mg	—
DHA	1 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

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, FDC ID 171831, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

EPA (Eicosapentaenoic Acid)

Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

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