What are the Nutritional Facts about Ginger?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Ginger is a powerful root rich in antioxidants and bioactive compounds. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Ginger, known as Adrak in India, is a commonly used spice and medicinal root. It has been used in Ayurveda for centuries to support digestion, immunity, and reduce inflammation. Ginger adds flavour to food and provides many health benefits with very few calories.
In this article, you will learn the nutritional facts about ginger, its health benefits, and the best ways to include it in your daily diet.
Nutritional Facts About Ginger (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Carbohydrates | 18 g |
| Dietary Fibre | 2 g |
| Protein | 1.8 g |
| Fat | 0.8 g |
| Vitamin C | 5 mg |
| Vitamin B6 | 0.16 mg |
| Potassium | 415 mg |
| Magnesium | 43 mg |
| Iron | 0.6 mg |
| Calcium | 16 mg |
| Antioxidants | High (Gingerol) |
Daily intake is usually much less than 100 g.
Nutritional Value of 1 Inch Fresh Ginger (Approx. 5 g)
| Nutrient | Amount |
|---|---|
| Calories | 4 kcal |
| Carbohydrates | 1 g |
| Fibre | 0.1 g |
| Protein | 0.1 g |
| Fat | 0 g |
Health Benefits of Eating Ginger:
1. Improves Digestion
- Stimulates digestive enzymes
- Reduces bloating and gas
2. Reduces Nausea
- Helps with motion sickness
- Useful during pregnancy (small amounts)
3. Anti-Inflammatory Properties
- Gingerol reduces inflammation
- Helpful for joint and muscle pain
4. Boosts Immunity
- Antioxidants fight infections
- Helpful during cold and flu
5. Supports Heart Health
- Helps improve blood circulation
- May reduce bad cholesterol
Best Way to Consume Ginger
✔ Fresh ginger tea
✔ Add to curries, sabzi, and dals
✔ Ginger with honey for cough
✔ Ginger water in the morning
❌ Avoid excess raw ginger on empty stomach
❌ Avoid very large amounts daily
How Much Ginger Should You Eat Daily?
- 5–10 g (½–1 inch piece) per day
- Excess may cause acidity or heartburn
Is Ginger Safe for Everyone?
- Safe for most people
- People with gastric issues should limit raw ginger
- Avoid excess if you have bleeding disorders
Ginger vs Garlic Nutrition (Per 100g)
| Nutrient | Ginger | Garlic |
|---|---|---|
| Calories | 80 kcal | 149 kcal |
| Antioxidants | High | Very high |
| Fibre | 2 g | 2.1 g |
| Strong Medicinal Effect | Moderate | High |
Final Thoughts
Ginger is a low-calorie, powerful natural food with strong medicinal benefits. Even small daily amounts can improve digestion, immunity, and overall health.
Tip: Fresh ginger gives more benefits than dried or powdered ginger.