Wasabi, sometimes called Japanese horseradish, is typically served with sushi rolls or other Japanese cuisines. It has a very intense flavor that can burn your nostrils and quickly knock you off your feet if you consume too much! However, wasabi’s spicy, vibrant flavor is what keeps many of us coming back for more.
Wasabi is usually gluten-free and is safe for those with celiac disease or gluten sensitivity. However, the quality of wasabi can vary from brand to brand and influence its gluten-free status. Fake wasabi pastes may contain wheat starch which is not gluten-free. The best gluten-free brand of wasabi I’ve been able to find is Dualspices Japanese Wasabi Powder.
The reason real wasabi is hard to find is that it’s hard to grow and very expensive. Many restaurants and stores sell fake wasabi with alternate ingredients because it’s much cheaper. Be sure to check the food label and verify it is not made with ingredients that contain gluten. In this article, we’ll discuss what wasabi is, if this bold condiment is good for you, and check out some gluten-free brand options.
Contents
What is Wasabi?
Wasabi is a green root vegetable and belongs to the same plant family as cauliflower, horseradish, and cabbage.
In fact, it’s often referred to as Japanese horseradish. Real wasabi doesn’t have a lingering burning taste and tastes more like an herb than horseradish. True wasabi is made by grating the wasabi rhizome or the stem of the wasabi plant. Many say it’s also not as spicy as many fake wasabi pastes.
Since real wasabi is difficult to grow, it sometimes can cost upwards of $150 per pound. This is often too pricey to serve at your local sushi restaurant. Instead, many restaurants use a cheaper alternative made from horseradish, starch, and mustard.
Is Wasabi Good for You?
In addition to its culinary uses, true wasabi is often used for medicinal purposes. Wasabi has compounds that may provide symptom relief for people with asthma, cancer, inflammation, and heart disease.
- Research shows that wasabi may also prevent tooth decay by killing the bacteria that cause dental caries.
- Wasabi also contains phytonutrients called isothiocyanates. These phytonutrients occur in cruciferous veggies, including the wasabi plant. Isothiocyanates aid in preventing lung cancer and decreasing the risk of other types of cancer as well.
- Wasabi is low in calories but full of flavor and makes for a great guilt-free condiment choice.
- Some studies also suggest that wasabi leaves have compounds that may suppress fat cell formation.
- In one animal study, researchers found a compound found in wasabi called p-hydroxycinnamic acid can decrease bone breakdown. This may be helpful in preventing osteoporosis.
Needless to say, there are quite an impressive amount of health benefits associated with consuming real wasabi.
Nutrition Facts
According to the USDA nutrient database, one ounce of raw wasabi root contains:
- 31 calories
- .18 grams of fat
- 0 grams of saturated fat
- 0 grams of trans fat
- 0 milligrams of cholesterol
- 5 milligrams of sodium
- 6.67 grams of carbohydrate
- 2.2 grams of dietary fiber
- 0 grams of sugar
- 1.36 grams of protein
- 36 milligrams of calcium (3% DV)
- .29 milligrams of iron (2% DV)
- 161 milligrams of potassium (3% DV)
- 1 microgram of vitamin A (0% DV)
- 11.9 micrograms of vitamin C (13% DV)
Unfortunately, most of the wasabi you’re served in the United States is not true wasabi. Additionally, most pastes and powders you may find at your local store have additives and are not made of real wasabi. Let’s look at a few brands’ nutrition facts and ingredient lists to see if they contain gluten.
Nutrition Facts by Brand
Soeos Premium Wasabi Powder with Real Wasabi
Nutrition Facts (per teaspoon):
- 21 calories
- 0 grams of fat
- 0 grams of saturated fat
- 0 grams of trans fat
- 0 milligrams of cholesterol
- 0 milligrams of sodium
- 4 grams of carbohydrate
- 0 grams of dietary fiber
- 10 grams of added sugars
- 0 grams of protein
- 0 milligrams of calcium (0% DV)
- 0 milligrams of iron (0% DV)
- 0 milligrams of potassium (0% DV)
Ingredients:
- Horseradish powder
- Mustard powder
- Corn starch
- Sorbitol powder
- Wasabi powder
- Blue No. 1
- Yellow No. 5
As you can see, this is advertised as premium wasabi powder. However, once you look at the ingredients, the first thing you see is horseradish powder. It also contains artificial colors.
Even though this option is gluten-free, I question the quality of this wasabi powder after taking a glance at its ingredients.
Woomtree Fresh Wasabi
Nutrition Facts (per teaspoon):
- Total Calories 15
- Total Fat <1g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 70 mg
- Total Carbohydrate 2g
- Dietary Fiber 1g
- Total Sugars .5g
- Includes .5g Added Sugars
- Protein 0g
- Vitamin D 0 mcg
- Calcium 0mg
- Iron .3mg
- Potassium 0mg
- Vitamin A 0 mcg
- Vitamin C 0mg
Ingredients:
- Fresh horseradish
- D-sorbitol
- Corn oil
- Sugar
- Salt
- Garlic powder
- Propylene glycol
- Ethyl alcohol
- Lactose
- Cellulose
- Trehalose
- Allyl isothiocyanate
- Sodium pyrophosphate
- Sodium metaphosphate
- Sodium polyphosphate
- Disodium dihydrogen pyrophosphate
- Mustard flavor
- Sodium acetate
- Fumaric acid
- Dextrin
- Vitamin C
- Xanthan gum
- Gluconic acid
- Glycerin fatty acid
- Blue No. 1
- Yellow No. 5
- Pure water
Woomtree’s ingredient list serves as a great example of why it’s important to read food labels. This product is sold on amazon as organic wasabi. As you can see, this product has a long list of questionable additives and preservatives. Despite its gluten-free status, this product is not a good option if you’re looking for healthy, real gluten-free wasabi.
S & B Wasabi Tube
Nutrition Facts (per teaspoon):
- Total Calories 15
- Total Fat <1g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 160mg
- Total Carbohydrate 3g
- Dietary Fiber 0g
- Total Sugars 1g
- Protein 0g
- Vitamin D 0 mcg
- Calcium 0mg
- Iron 0mg
- Potassium 0mg
- Vitamin A 0 mcg
- Vitamin C 0mg
Ingredients:
- Horseradish
- Sorbitol
- Modified Food Starch
- Rice Bran Oil
- Sugar
- Salt
- Water
- Wasabi
- Artificial Flavor
- Citric Acid
- Turmeric
- Xanthan Gum
- Artificial Color (FD&C Blue #1)
Despite its gluten-free label, this wasabi is primarily made of horseradish. It is very high in sodium compared to Dualspice’s wasabi. This brand also contains artificial flavors, colors, and other questionable ingredients.
S & B Japanese Selected Wasabi Powder
Nutrition Facts (per teaspoon):
- Total Calories 10
- Total Fat 0g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 0mg
- Total Carbohydrate 1g
- Dietary Fiber 0g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 0g
- Vitamin D 0 mcg
- Calcium 0mg
- Iron 0mg
- Potassium 0mg
- Vitamin A 0 mcg
- Vitamin C 0mg
Ingredients:
- Horseradish
- Mustard
- Tapioca Starch
- Wasabi
This powder is also made primarily from horseradish. However, it doesn’t contain as many additives as many brands on the market. This wasabi powder would be a decent gluten-free option.
Healthier Gluten-Free Wasabi Options
Dualspices Japanese Wasabi Powder
Nutrition Facts (per teaspoon):
- Total Calories 10
- Total Fat 0g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 55mg
- Total Carbohydrate 3g
- Dietary Fiber 0g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 0g
- Vitamin D 0 mcg
- Calcium 0mg
- Iron 0mg
- Potassium 0mg
- Vitamin A 0 mcg
- Vitamin C 0mg
Ingredients:
- 100% pure wasabia japonica (wasabi powder)
This product is pure wasabi powder and doesn’t contain any additional ingredients or additives. It’s a great gluten-free option.
Sushi Sonic Real Wasabi Powder
Nutrition Facts (per teaspoon):
- Total Calories 5
- Total Fat 0g
- Saturated Fat 0g
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 55mg
- Total Carbohydrate 1g
- Dietary Fiber 0g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 0g
- Vitamin D 0 mcg
- Calcium 0mg
- Iron 0mg
- Potassium 0mg
- Vitamin A 0 mcg
- Vitamin C 0mg
Ingredients:
- 100% freeze-dried wasabi
Sushi Sonic Wasabi Powder contains 100% freeze-dried wasabi free of any additives and is a great option for those looking for authentic gluten-free wasabi.
Final Thought
While many gluten-free wasabi options are available, it’s important to read nutrition labels and ingredients when selecting a product. As you can see, all wasabi brands are not created equal.
Authentic wasabi contains more fiber, potassium, and other nutrients compared to store-bought options. Many store-bought wasabi products are also much higher in sodium which can quickly add up if you enjoy it in large quantities.
If you’re looking for a healthy option, consider a wasabi powder made from 100% pure wasabi powder. Not only does it contain fewer additives than store-bought pastes, but you’ll also get the health benefits associated with consuming real wasabi.
Related Questions
Is Wasabi Spicy?
While wasabi might seem spicy to some, it doesn’t contain capsaicin like many peppers. Instead, wasabi contains a compound known as allyl isothiocyanate. When it’s introduced into our bodies, it travels into our mouth and to our nasal cavity. This is why we often feel the burning sensation in our nose more than in our mouth.
Is Wasabi Dairy-Free?
Yes, real wasabi is dairy-free. However, it’s always important to read food labels to ensure there are no dairy-containing ingredients in your wasabi.
Is Wasabi Vegan?
Yes, wasabi is a plant and is a great option for those following a vegan lifestyle. If you choose a product that is not made of 100% wasabi, be sure to check its food label to make sure it doesn’t contain any animal-derived ingredients.