Ginger Root Nutrition Facts and Benefits (100g)

Ginger root

~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

Ginger root Nutrition Values

Nutrients	100 gr	1 1 Tsp 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 Ginger Root

Metabolic Impact: The gingerol and shogaol compounds found in ginger create a thermogenic effect that helps boost metabolism naturally. Regular consumption may improve insulin sensitivity and support healthy blood sugar balance.
Consumption Recommendation: Adding 1–2 grams of fresh ginger root daily to tea, smoothies or meals by grating is both practical and effective. Placing a few slices of ginger in warm water first thing in the morning is a natural way to prepare the digestive system for the day.
Caution: Individuals taking blood-thinning medications should avoid consuming large amounts of ginger and consult their doctor beforehand. Those with gastric ulcers or acid reflux should be mindful of the quantity of raw ginger consumed and may prefer cooked forms instead.
Exercise: Drinking ginger tea after exercise may help relieve muscle soreness and speed up the recovery process. A fresh ginger-based drink before training is a practical option for preventing nausea and supporting energy levels.