keto friendly wasabi

Is Wasabi Keto-Friendly? How to Keep it Keto!

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Ever wondered if that green paste sitting next to your favorite California rolls offers any benefits to you? 

The spice of wasabi surely compliments the salty and umami taste of sushi, but it’s okay to admit that we don’t know a lot about the benefits and side effects of this popular condiment.

For instance, is wasabi keto-friendly?

This is one of the most common questions that people ask when they are on a low-carb diet.

We talk about whether you can have wasabi when you are on a keto diet and the health benefits of wasabi.

keto friendly wasabi

What is Wasabi?

Wasabi is a type of condiment that is known for its spicy flavor and green appearance. This paste can often be found as an addition to sushi.

You can use wasabi to spice up any recipe, like chips, fajitas, and more.

True wasabi is made from the rhizome, a plant stem that grows underground, of the Wasabia japonica plant.

Health Benefits of Wasabi

Here are some potential health benefits of wasabi.

Promotes Fat Loss

Scientists have found that edible leaves of wasabi have compounds that stop the growth and formation of fat cells.

Another study found that wasabi leaf extract prevents weight gain in mice even with a high-fat, high-calorie diet.

It should be noted that these results have only been obtained from animal and test-tube studies.

Reduces Risk of Inflammation

Wasabi may contain anti-inflammatory properties as studies involving animal cells show that ITCs in wasabi suppress cells and enzymes that promote inflammation.

Inflammation is your immune system’s reaction to infections, toxins, and more. Although this sounds good, chronic inflammation can contribute to several conditions.

These conditions include heart disease, diabetes, and cancer.

Antibacterial Effects

Isothiocyanates, or ITCs, are the main class of active compounds in wasabi that offer most of its antibacterial effects.

For example, food-borne illness, an infection, or irritation of your digestive system, can be avoided by using certain herbs and spices, such as wasabi.

Wasabi extract protects against Escherichia coliO157:H7 and Staphylococcus aureus, two of the most common bacteria that cause food poisoning.

Studies also show that wasabi can help treat peptic ulcers caused by H. pylori, a type of bacteria that infects the stomach and small intestine.

Wasabi Nutritional Information

100 grams of wasabi includes 40g of net carbs, 2.2g of protein, and 11 g of fat.

Before decoding the nutrition of wasabi, one must first distinguish the differences between the different types of wasabi.

Wasabi root is a type of wasabi that is freshly grated from the root. This is quite rare and costly.

Wasabi paste is a fake type of wasabi. The truth is most of the wasabi served at sushi restaurants do not contain real wasabi at all.

Usually, they are just a mix of horseradish, mustard powder, spices, and coloring.

The last type of wasabi is wasabi powder, which is used by mixing with water to make a paste. 

This means not all wasabi is made equal. But all of them have little to no sugar. The most sugar you get when eating sushi will come from the pickled ginger served alongside.

Wasabi nutritional information

Is Wasabi Keto-Friendly?

Looking at the nutritional information of wasabi, you may think that the carb content is too high despite knowing it has little to no sugar.

But keep in mind that the amount of wasabi you will likely consume on keto won’t be 100 grams. 

That being said, wasabi is safe on the keto diet when consumed in moderation. 

It may only kick you out of ketosis when you pair it with too many high-carb sushi rolls. So, watch out for that!

Aside from that, wasabi is also keto-friendly because it is a cruciferous vegetable that offers vitamins and minerals.

One way to make wasabi keto-friendly is by adding it to your guacamole to give it a kick. 

You can also try combining it with mayo for your salmon or roast beef.

FAQ Wasabi and the Keto Diet

Is Wasabi High in Fats?

100g of wasabi contains 11g of fat, which is still lower than its carb content.

Ideally, most of your caloric intake on the keto diet must come from fats. This is what enables ketosis, a fat-burning metabolic shift.

This means you cannot rely on wasabi as your fat source in one meal. You need to pair it with high-quality fats, such as avocado, meat, fish, and more!

Can I Have a Wasabi Cocktail on the Keto Diet?

That depends on how the Japanese cocktail is made. 

If you’re only mixing wasabi powder, water, natural fruit juice, and thyme sprigs, then a glass won’t kick you out of ketosis.

Don’t put in too much fruit juice and never combine it with additional sugary drinks. Otherwise, your keto goals will only go to waste.

Check out what else you can drink on the keto diet.

Can I Have Miso Soup on the Keto Diet?


Miso is another staple ingredient in Japanese cuisine that is used to make miso soup. The good news is you can have both on the keto diet.

The number of carbs in miso depends on the brand and how it is manufactured. But miso, in general, is low-carb.

Opt for miso paste that is low in sugar and carbs to make keto-friendly miso soup.

How Many Carbs Will Kick Me Out of Ketosis?

That depends on your daily macro intake, which in turn is based on your lifestyle, age, gender, weight, activity levels, and more.

In general, the daily carbohydrate limit on the keto diet is 35-50g. So, any number over that range will negatively affect your ketosis.

But that can increase once you have become fat-adapted.

Take note that keto is low-carb and not no-carb. You can’t completely eliminate carbs from your diet!

Check out how many carbs will kick you out of ketosis

Enjoy Some Wasabi on Keto!

Wasabi is definitely keto-friendly in small amounts. As such, you don’t have to remove it from your keto grocery list.

Try using real wasabi at least once in your life. Although it is more costly, it tastes better and offers more advantages!

Guarantee that you calculate your daily macro intake so you don’t go over your limit.

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