Wasabi peas calories come to 121 for a 1 oz (28 g) serving and 432 per 100 g. What to notice is how fast the portion moves the total: a 1 cup scoop is 518 calories, 26% of the daily value. Carbs supply 58% of those calories, and sugars match protein gram for gram.
121kcal
1 1 oz serving · 28 g, roasted, wasabi-flavored
13%protein
4 gProtein
17 gCarbs
4 gFat
How to burn off 121 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, wasabi-flavored · per 28 g
Calories
121 kcal
Protein
4 g
Carbohydrate
17.4 g
Fat
4 g
Saturated fat
1.5 g
Cholesterol
0 mg
Sodium
84 mg
Potassium
205 mg
Iron
1.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Wasabi peas: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz (28 g)
121
4 g
17.4 g
4 g
84 mg
6%
1 cup (120 g)
518
16.9 g
74.6 g
16.9 g
360 mg
26%
100 g
432
14.1 g
62.2 g
14.1 g
300 mg
22%
3 × 1 oz (28 g)
363
11.9 g
252 mg
5 × 1 oz (28 g)
605
19.8 g
420 mg
A cup of wasabi peas is a 518-calorie snack
The label serving is 1 oz (28 g), and it lands at 121 calories, 6% of a 2000-calorie daily value. That is a small handful. Most people do not stop there, because the peas are light, crunchy and sold in bags that invite refills.
Pour them into a bowl and the math changes fast. Two ounces (56 g) reach 242 calories, three ounces (84 g) reach 363, and five ounces (140 g) reach 605. A full 1 cup (120 g) scoop is 518 calories, or 26% of the daily value, which is meal territory rather than snack territory.
Protein climbs too, from 4 g per ounce to 16.9 g per cup, but it never catches up with the calories. If you want wasabi peas as a snack, put one 1 oz serving in a small dish and close the bag. Eating straight from a big tub is how a 121-calorie snack quietly becomes a 605-calorie one.
Carbs supply 58% of the calories
Wasabi peas sound like a vegetable snack, but roasted and flavored they behave like a starch-and-fat snack. Per 100 g they carry 62.2 g of carbs, 14.1 g of fat and 14.1 g of protein. Carbs supply 58% of the calories, fat 29% and protein just 13%.
That protein share is respectable for a crunchy snack, but it does not make this a protein food. You get 28% of the protein daily value per 100 g, and that portion costs 432 calories. Per ounce the figure is 4 g, or 8% of the daily value.
The fat deserves a second look. Of the 14.1 g of fat per 100 g, 5.3 g is saturated, a sizable slice for a snack built on peas. Fiber sits at 3.8 g per 100 g, or 1.1 g per ounce, so the crunch is not doing much for your fiber total either.
Sugar matches protein gram for gram
Here is the number that surprises people: per 100 g, wasabi peas carry 14.1 g of sugars, exactly the same as their protein. Per ounce that is 4 g of sugars next to 4 g of protein, and a cup brings 16.9 g of each. The sweetness hides under the wasabi heat, but it shows up on the label.
Sodium is milder than the sharp flavor suggests. A 1 oz serving holds 84 mg, only 4% of the 2300 mg daily value. Per 100 g the figure is 300 mg, or 13%, and a full cup reaches 360 mg, 16% of the daily value. Five ounces add up to 420 mg.
So if you watch sodium, wasabi peas are one of the easier salty-tasting snacks to fit in. If you watch sugar, read the bag, since versions from Whole Foods Market, Gold Emblem, Johnvince Foods and others can differ. Cholesterol is 0, and potassium is a bright spot at 732 mg per 100 g.
Treat wasabi peas as a topping, not a bowl
Because a single ounce is 121 calories and a cup is 518, wasabi peas work best in small doses. A spoonful scattered over a salad or a rice bowl adds crunch and heat for a fraction of the snack-bowl total. It also stretches one 1 oz serving across a whole meal.
As a standalone snack, pair them with something that fills you up with fewer calories per bite, such as raw vegetables, a piece of fruit or plain yogurt. The peas bring the salt, spice and crunch; the partner brings volume. With 4 g of protein per ounce, they will not carry a snack on their own.
If you track what you eat, weigh the first few portions so you learn what 28 g looks like in your hand. BodyPal can also log wasabi peas from a photo, which helps on the days the bag comes out at your desk. Either way, decide the portion before you start eating, not after.
How does wasabi peas compare?
Here is how wasabi peas stack up against chips, Doritos and Cheetos, per 100 g and per usual 1 oz serving.
Verdict: Wasabi peas win this aisle on almost every row: 121 calories per ounce against 145 to 159 for the others, 300 mg of sodium per 100 g against 527 to 928, and about twice the protein. Pick chips, Doritos or Cheetos for taste alone, since each packs 1.2 to 1.3 times the calories of the peas.
Most popular wasabi peas brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Whole Foods Market Wasabi Peas1/3 cup · 30 g433 kcal
2Market District Wasabi Peas1/4 cup · 30 g367 kcal
3World Food Products Wasabi Peas1 oz · 28 g373 kcal
4NW Delights Wasabi Peas28 g429 kcal
5Johnvince Foods Wasabi Peas1/2 cup · 50 g400 kcal
6Green Acres Wasabi Peas1/4 cup · 30 g367 kcal
7Monkey Joe's Big Nut Co Wasabi Peas1 oz · 28 g429 kcal
8Gold Emblem Wasabi Peas1/4 cup · 27 g370 kcal
Labels run from 367 to 433 calories per 100 g depending on how thick the wasabi coating is, so some brands read lower than the 432 above. Source: manufacturer labels / USDA FoodData Central.
Wasabi peas FAQs
How many calories are in wasabi peas?
A 1 oz serving (28 g) is about 121 calories, and 100 g is 432 calories. A full cup (120 g) comes to 518 calories.
Are wasabi peas good for weight loss?
They are calorie-dense at 432 calories per 100 g, so a measured 1 oz handful is 121 calories while a full cup is 518. Each 100 g also has 3.8 g fiber and 14.11 g protein.
Wasabi peas vs split peas: which has more calories?
Wasabi peas have 432 calories per 100 g against 118 for split peas, because the peas are roasted and coated rather than boiled.
How much protein is in wasabi peas?
About 4 g of protein in a 1 oz serving, from 14.11 g per 100 g. The same 28 g also gives 17.4 g of carbs, 4 g of fat and 84 mg of sodium.
How many calories are in 1 cup of wasabi peas?
A 1 cup (120 g) serving of wasabi peas has 518 calories, 26% of a 2000-calorie daily value. It also brings 74.6 g of carbs, 16.9 g of fat, 16.9 g of protein and 360 mg of sodium.
Do wasabi peas have any nutritional value?
Yes. Per 100 g, wasabi peas supply 14.1 g of protein, 3.8 g of fiber and 732 mg of potassium, with 0 cholesterol. The tradeoff is energy density: the same 100 g holds 432 calories and 14.1 g of sugars.
What are the nutrition facts for one ounce of wasabi peas?
One ounce (28 g) of wasabi peas has 121 calories, 17.4 g of carbs, 4 g of fat, 4 g of protein, 4 g of sugars, 1.1 g of fiber and 84 mg of sodium. That is 6% of the daily calorie value.
Where do the calories in wasabi peas come from?
Carbs supply 58% of the calories in wasabi peas, fat 29% and protein 13%. Per 100 g that is 62.2 g of carbs, 14.1 g of fat and 14.1 g of protein, including 5.3 g of saturated fat.
