Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is ginger?

Is ginger healthy? Yes, in sensible portions. Ginger scores 54/100 on the HowHealthyIs Score: 100 g provides 80 kcal, 43 mg magnesium and 415 mg potassium. Ginger is used in small amounts for flavor; it is traditionally used for nausea, which has some trial support. Source: USDA FoodData Central.

  • Source of potassium
  • Low sugar
  • Low fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ginger ranks higher than 54% of them.

Counts in favor (% daily value per 100 kcal)

  • Magnesium13%
  • Potassium11%
  • Fiber9%
  • Vitamin C7%
  • Protein5%
  • Iron4%
  • Vitamin E2%
  • Calcium2%
  • Vitamin A0%

Counts against

  • Saturated fat1%
  • Added sugars0%
  • Sodium1%

Raw NRF9.3: 52 minus 2 = 50. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in ginger?

Calories2kcal
Protein<0.1g
Carbohydrates0.4g
Fat<0.1g
Fiber<0.1g
Sugars<0.1g
Nutrition facts for ginger. Per 100 g and for the selected portion (2 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories80 kcal2 kcal
Protein1.8 g<0.1 g0%
Carbohydrates18 g0.4 g0%
Fiber2 g<0.1 g0%
Sugars1.7 g<0.1 g
Added sugars0 g0 g0%
Fat0.8 g<0.1 g0%
Saturated fat0.2 g<0.1 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C5 mg0.1 mg0%
Vitamin E0.3 mg<0.1 mg0%
Minerals
Calcium16 mg0.3 mg0%
Iron0.6 mg<0.1 mg0%
Potassium415 mg8.3 mg0%
Magnesium43 mg0.9 mg0%
Sodium13 mg0.3 mg0%

Source: USDA FoodData Central, "Ginger root, raw" (FDC 169231). Values rounded.

Why is ginger good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Stir-fries, curries and tea
  • Flavor without salt

What should you watch out for?

  • High-dose ginger supplements can interact with blood thinners; cooking amounts are fine.

Which vegetables score higher?

Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.

Onion

40 kcal per 100 g

63

Low calorie

Garlic

149 kcal per 100 g

63

High in vitamin C, Source of protein

Cucumber

15 kcal per 100 g

73

Low calorie

How does ginger compare?

Common questions about ginger

How many calories are in ginger?
100 g of ginger has 80 kcal. A typical portion, 1 tsp grated (2 g), has about 2 kcal.
How much protein is in ginger?
Ginger has 1.8 g of protein per 100 g, or about <0.1 g in 1 tsp grated.
Is ginger good for weight loss?
Ginger is low in calories (80 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Ginger root, raw", FDC ID 169231. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Medical review
Pending. A registered dietitian signs off every food page before launch. Our reviewers

Report an error

More: Vegetables ranked, foods high in magnesium.