Wasabi Peas is really crunchy, and its unique spice originated from Japan, is loved by many. But apart from the fiery kick, Wasabi Peas are also full of nutritional content including protein, fiber, manganese and vitamin K!

Peas are generally known for their nutrition benefits. Peas are a good source of vitamins C and E, zinc, and other antioxidants that is enhance your immune system. They also help reduce lower your risk of chronic conditions, including diabetes, heart disease, and arthritis. Therefore, let’s add Wasabi Peas to your diet!

Nutritional Profile

Let’s check out the nutritional benefits of wasabi peas. They’re more than just a crunchy snack. They’re packed with some surprising nutrients that can contribute to your daily intake.

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Additionally, wasabi peas are a notable source of plant protein, which is essential for muscle maintenance and growth, keeps you full, and contributing to steady blood sugar levels.


You’ll find a balanced mix of protein, fats, and carbohydrates in wasabi peas. Specifically, 1 oz (28 g), or about 50-55 pieces, gives you a decent amount of protein and fiber, keeping you feeling fuller for longer. Here’s the breakdown:

  • Calories: 110-120 calories per ounce
  • Protein: 4-5 g – not bad for a small amount!
  • Total Fat: 3-5 grams (less saturated fat)
  • Carbohydrates: 15-19 g (both starches and dietary fiber)

Adding wasabi peas into your diet will promote good health, helps manage blood sugar levels, and support your weight management goal.

Vitamins and Minerals

Wasabi peas are sneaky little nutrient powerhouses. They’re full of vitamins and minerals like vitamin K, which reduces blood clotting and promotes bone health. Here’s a quick reminder of the micronutrients benefits:

  • Vitamin K: Healthy bones and blood clotting
  • Manganese: Metabolism and bone formation
  • Iron: Red blood cells and energy levels, and aiding in the production of hemoglobin and preventing cell damage.
  • Vitamin C: Immune system and skin

Sounds like those micronutrients are important? That’s because they are! So, you’re not just treating your sense of taste but you’re giving your body some beneficial nutrients. Just remember, they do have some sodium and fat, so like anything, consume moderation. Preferably a handful!

Read more about Macronutrients and Micronutrients here: Guide on How to Eat Healthy: Micronutrients

Health Benefits

Including wasabi peas as part of your diets in combination with with dried fruit and nuts, will support your diet and health goals. This combination creates a healthy, plant-based snack that provides plenty of nutrients to help keep you full longer. Wasabi peas is high in protein will assist in maintaining steady blood sugar levels, which may contribute to your body weight management, and better heart health.

Cardiovascular Health

Wasabi peas contain nutrients like manganese and vitamin K, which are crucial for your heart health. The potassium found in wasabi can help manage blood pressure, which is a big win for your cardiovascular system. However, like mentioned previously, you should watch the sodium content, as too much can negate these benefits.

Digestive System

Your gut will thank you for the dietary fiber in these spicy snacks. Fiber promotes good digestive health by help keeping things moving. Plus, the kick of wasabi might even offer anti-inflammatory benefits, which is an added bonus for your overall digestive system.

Weight Management

Wasabi peas are somewhat of a mixed bag for weight management. They do have protein and fiber, which can contribute to the fullness. But remember, the calorie count matters. One ounce (28g) racks up about 110-120 calories, so portion control is key to preventing calorie overload.

Calories Content and Dietary Balance

When you’re consuming these wasabi peas as a snack, it’s smart to consider how they’ll fit into your daily calories intake and overall diet. They’re tasty, but keeping an eye on the serving size can help with your weight management goals.

Calorie Intake

Each serving of wasabi peas, which is roughly an ounce or about 50-55 pieces, estimating in around 110-120 calories. Because calories are the unit of measure which indicating how much energy your body can obtain from eating them, it’s important to align this number with your daily recommended intake. Remember, staying within your daily calories goals is essential for weight management.

Allergy and Potential Risks

Like everything that you put in your mouth, if you have specific allergy or dietary sensitivities, take extra caution. Note that some people can be allergic to green peas, which include wasabi peas. Additionally, for individuals following a gluten-free diet, some commercial varieties of wasabi peas use wheat flour, so it’s crucial to carefully read the ingredients label to opt for a certified gluten-free brand.

Allergic Reactions

If you’re allergic to peas, soy, or any other ingredient typically used in the coating of wasabi peas, it is likely that you might have an allergic reaction. Symptoms can range from mild (like hives or a stuffy nose) to severe (including anaphylaxis). So, keep a close eye on the ingredients list, and if you’ve got a history of food allergies, maybe give these a pass or consult with your doc before eating them.

Dietary Sensitivities

For those managing diabetes, wasabi peas could be tricky due to their typically high sugar and carbohydrate content. A crunchy little pea can pack a punch of quick-releasing carbs, which might cause blood sugar levels to spike.

If you’re on the watch for your blood pressure, take note of the sodium amount. Processed snacks like these often have more salt than you might expect, so check that nutrition label to keep your numbers in check.

Those with digestive issues or acid reflux might find the spiciness of wasabi peas aggravating. That signature heat can sometimes lead to an upset stomach or heartburn.

Remember, everyone’s body reacts differently to different foods. We couldn’t stress this enough but you need to observe yourself how you react to certain food. Stay informed and enjoy your snacks wisely!