Health & Nutrition Facts in Japanese Food 5: Wasabi

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 5: Wasabi/Japanese Horseradish/山葵

First grown by humans from wild varieties in the 17th Century in Utougi (presently Shizuoka City in Japan), wasabi, or Japanese horseradish, is not only a condiment but is also consumed per se and shows a lot of qualities when it comes to nutrition, health and food hygiene.

Not only the roots, but the stems, flowers and the leaves are edible.
The leaves and flowers can be eaten raw, steamed or pickled, whether the stems are usually pickled but can aso be used in recipes in the steamed form.

It has a great value as a general natural food preservative.

For each 100g (edible parts) it contains:
-Energy: 88 kcal
-Water: 74.2 g
-Proteins: 5.6 g
-Ash: 18.4 g
-Natrium: 24 mg
-Potassium: 500 mg
-Calcium: 100 mg
-Magnesium: 46 mg
-Phosphorus: 79 mg
-Iron: 0.8 mg
-Vitamin B2: 0.15 mg
-Niacin: 0.6 mg
-Vitamin C: 75 mg
-Dietary (roughage) fibre: 4.4 g


-Combined with rice vinegar, or with mustard, or with ginger, or with Japanese pickled plums, protects food from germs and rot, will help combat obesity and promote blood flow.

-Combined with Chinese Cabbage, or with cabbage, or with moroheya/nalta jute/もろへや, or with yam/yamaimo/山芋 help prevent stomach and gastic problems, and is efective in preventing cancer.

-Combined with onion, or with Japanese parsley/Chinese celery/ser/せり, or with leek, or with Garlic chives/Chinese chives, nira/にら will combat blodd vessel hardening, promote recovery, help prevent heart disease and help with skin rejuvenation.

-Combined with chili peppers, or with Japanese pickled plum, or with orange, or with grapefruit will increase appetite, will help with recovery and skin rejuvenation, and combat aging.


Here is a recipe that will help promote general health and skin quality:

-Wasabi (if possible fresh root): 1 teaspoon (grated)
-Rice: enough for 2 bowls

-Nametake (enoki mushrooms marinated in soy sauce and mirin/sweet sake): 3 tablespoons
-Egg: 1
-Dashi/soupstock: 2cups/400 cc/ml

-Kizaminori/Finely cut dry seaweed: as appropriaye
-Salt: a pinch

-Wash the rice well and drain.
-Pour the dashi in large pot. Add the nametake mushrooms. Heaand simmer for a little while on a medium fire. Add rice and cook. Check taste when the rice is cooked and add salt if needed. Beat the egg and pour over the rice. Stop fire.
Pour in 2 bowls. Top with grated wasabi and chopped dry seaweed and serve.
Mix around as you eat it!

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4 thoughts on “Health & Nutrition Facts in Japanese Food 5: Wasabi”

  1. Thanks for the info! I really miss freshly grated wasabi- all the tubes of paste here just don’t seem to have the same complexity of taste as the real deal. It’s nice to know that it carries a lot of health benefits as well 🙂


    1. Dear Callie!
      You are most welcome!
      Wasabi indeed is great. If you add tea to this, you will understand why Shizuoka is such a geat place!
      Best regards,


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