Ginger
A pungent rhizome used for flavour and traditionally for nausea relief.
Nutrition per 100 g
Standardised to 100 g of ginger, fresh for fair comparison. Typical serving: 10 g fresh — 8 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 80 kcal | 8 kcal | 100 kcal |
| Protein | 2 g | 0.2 g | 2.5 g |
| Carbohydrate | 18 g | 1.8 g | 22.5 g |
| Fat | 1 g | 0.1 g | 1.3 g |
| Fibre | 2 g | 0.2 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of ginger, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 212 µg | 21.2 µg | 24% |
| Vitamin C | 31.8 mg | 3.2 mg | 35% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.082 mg | 0.008 mg | 7% |
| Riboflavin | 0.27 mg | 0.027 mg | 21% |
| Niacin | 1.7 mg | 0.17 mg | 11% |
| Vitamin B6 | 0.13 mg | 0.013 mg | 8% |
| Folate | 114 µg | 11.4 µg | 28% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.034 mg | 7% |
| Minerals | |||
| Calcium | 243 mg | 24.3 mg | 19% |
| Iron | 5.1 mg | 0.51 mg | 28% |
| Magnesium | 80 mg | 8 mg | 19% |
| Phosphorus | 73 mg | 7.3 mg | 6% |
| Potassium | 569 mg | 56.9 mg | 12% |
| Sodium | 31 mg | 3.1 mg | 1% |
| Zinc | 1.1 mg | 0.11 mg | 10% |
| Copper | 0.33 mg | 0.033 mg | 37% |
| Manganese | 1.2 mg | 0.12 mg | 52% |
Source: USDA FoodData Central — Peppermint, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat ginger?
- Studied for reducing nausea, including in pregnancy.
- Adds heat and depth without salt.
How to include it
- Grate into stir-fries, dals and dressings.
- Steep slices in hot water with lemon.
Things to consider
- Large supplement doses may interact with blood thinners.
- Can irritate reflux in some people.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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