Wasabi peas
Common food
Photo: Wikipedia
Wasabi peas are crunchy, dried green peas coated in a sweet, spicy, and savory wasabi-flavored shell. They deliver a sharp, sinus-clearing heat followed by a satisfying, earthy crunch. Nutritionally, they are a calorie-dense snack with a solid protein punch for a legume-based treat.
Calorie split: 13% protein · 58% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love the addictive contrast between the fiery, pungent wasabi coating and the nutty, satisfying crunch of the pea. It's a beloved bar snack and party staple in many cultures, offering a savory alternative to chips or pretzels.
⚠️ Watch-outs & how to enjoy it better
The high sodium and sugar content in the coating can contribute to blood pressure and blood sugar spikes if consumed in large quantities. For those sensitive to spicy foods or with digestive issues, the wasabi heat can be overwhelming. Counteract these by practicing strict portion control (stick to a 1/4 cup serving), pairing with a source of healthy fat or protein (like edamame or nuts) to slow sugar absorption, and drinking water or milk to soothe the heat.
Key benefits
- High protein content (14.11g per 100g) for a snack food
- Good source of plant-based fiber (3.8g per 100g)
- Provides complex carbohydrates for sustained energy
- Contains iron and B vitamins from the green pea base
- The wasabi component may have anti-inflammatory properties
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The wasabi coating on most commercial wasabi peas contains little to no real wasabi (which is extremely expensive and rare); it's typically a blend of horseradish, mustard, and food coloring to mimic the color and heat.
Full nutrition (USDA data · scales with serving)
| Water | 6.9 g |
| Energy | 432 kcal |
| Protein | 14.1 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 62.2 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 14.1 g |
| Calcium, Ca | 123 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 102 mg |
| Phosphorus, P | 270 mg |
| Potassium, K | 732 mg |
| Sodium, Na | 300 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.44 mg |
| Selenium, Se | 7.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.31 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 138 ug |
| Folic acid | 0.00 ug |
| Folate, food | 138 ug |
| Folate, DFE | 138 ug |
| Choline, total | 57.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 77.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 901 ug |
| Carotene, alpha | 42.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4930 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 50.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are wasabi peas healthy?
They offer good protein and fiber from the pea base, but the coating adds significant sugar and sodium, so they should be eaten in moderation as an occasional snack.
Is there real wasabi in wasabi peas?
Most commercial brands use a mixture of horseradish, mustard, and artificial flavoring rather than real wasabi, which is costly and difficult to cultivate.
Can wasabi peas cause digestive issues?
The spicy coating and high fiber content can cause gas or bloating in some people, especially if eaten in large quantities. Start with a small portion to assess tolerance.
How should I store wasabi peas?
Keep them in an airtight container in a cool, dry place to maintain their crunch. They can become stale and lose their spicy kick if exposed to moisture.
Are wasabi peas gluten-free?
It depends on the brand; some coatings may contain wheat-based ingredients, so always check the label if you have gluten sensitivity or celiac disease.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.32 kcal/g · 13% calories from protein · 3.8 g fiber · 14.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.