Fresh Ginger Nutrition Facts: Calories, Carbs and Vitamins

Fresh Ginger

~5 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

4kcal

Carbohydrate0.9 g %83

Protein0.1 g %8

Fat0 g %8

Fresh Ginger Nutrition Values

Nutrients	100 gr	1 1 Teaspoon (grated)
Calories(kcal)	80	4
Carbohydrate (g)	17.8	0.89
Protein (g)	1.8	0.09
Fat (g)	0.8	0.04
Fiber (g)	2	0.1
Cholesterol (mg)	0	0
Sodium (mg)	13	0.65
Potassium (mg)	415	20.75
Calcium (mg)	16	0.8
Iron (mg)	0.6	0.03
Vitamin A (IU)	0	0
Vitamin C (mg)	5	0.25

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Fresh Ginger

Metabolic Effect: Fresh ginger contains gingerol, a bioactive compound that stimulates the digestive tract and may relieve nausea and indigestion. Its mild thermogenic properties can slightly boost metabolism and help extend the feeling of fullness after meals.
Consumption Tips: You can add a few slices of fresh ginger to your tea, stir it into lentil soup, or grate it into chicken broth for a warming depth of flavor. It also pairs well with roasted vegetables and lean meat marinades, making it a versatile everyday ingredient.
Precautions: People taking blood-thinning medications should monitor their daily ginger intake and consult their physician before using it regularly. Those with a sensitive stomach may experience heartburn if they exceed roughly 4–5 grams per day, so moderation is key.
Exercise Equivalent: A cup of fresh ginger tea contributes only about 5 kcal, so its direct caloric impact is negligible compared to its digestive and anti-inflammatory benefits. To offset a full ginger-spiced meal averaging around 400 kcal, approximately 50 minutes of brisk walking would be sufficient.