Herbs & Spices
Ginger Root
Overview
Why use ginger root?
Fresh ginger is used in small amounts, so it is more a flavor tool than a nutrient source, but those few slices add warmth and aroma to food without salt, sugar or fat. It also carries gingerols, the pungent compounds behind ginger's long reputation for settling the stomach.
Good to know: Concentrated ginger supplements are a different matter from cooking with the root, and they may interact with blood-thinning medication, so check with a doctor before taking them.
Big flavor, few calories
Five slices supply about 8.8 calories and almost no fat, so ginger can season stir-fries, teas and dressings without meaningfully changing the dish's calorie load.
Minerals in the root
Per 100 g ginger provides 415 mg potassium (9% DV), 43 mg magnesium (10% DV) and 0.23 mg copper (25% DV), minerals involved in fluid balance, muscle function and energy metabolism.
Gingerols and digestion
Ginger's sharp compounds, gingerols and shogaols, have been linked in studies to easier digestion and may help with nausea, though results vary between people.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in ginger root?
Calories
80kcal
Protein
1.8g
Carbs
18g
Fat
0.75g
Fiber
2g
Sugars
1.7g
Minerals
- Calcium16 mg1%
- Iron0.6 mg3%
- Magnesium43 mg10%
- Phosphorus34 mg3%
- Potassium415 mg9%
- Sodium13 mg1%
- Zinc0.34 mg3%
- Copper0.23 mg25%
- Selenium0.7 µg1%
Vitamins
- Vitamin C5 mg6%
- Vitamin E0.26 mg2%
- Vitamin K0.1 µg0%
- Thiamin (B1)0.03 mg2%
- Riboflavin (B2)0.03 mg3%
- Niacin (B3)0.75 mg5%
- Vitamin B60.16 mg9%
- Folate11 µg3%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Ginger root, raw” (SR Legacy, FDC ID 169231).View the USDA record ↗ (opens in a new tab).