Fresh Ginger Nutrition Benefits and Facts

Nutritional summary

Fresh ginger is well-established as an effective anti-emetic (a substance that reduces nausea and vomiting), particularly for postoperative recovery and pregnancy-related morning sickness .
The root contains bioactive compounds called gingerols, which provide its pungent flavour and have demonstrated anti-inflammatory and analgesic (pain-relieving) effects in patients with knee osteoarthritis .
Regular consumption may improve metabolic health by reducing insulin resistance and lowering blood pressure, though its impact on body mass index and cholesterol levels remains less certain .
While generally safe, high doses can cause mild gastrointestinal side effects such as heartburn or reflux, likely because gingerols can stimulate gastric acid secretion and relax the lower esophageal sphincter .
Early research suggests that red ginger varieties may have more potent immunomodulatory (immune-regulating) effects compared to standard ginger, though more human trials are needed .

Interesting fact

The name 'ginger' is derived from the Sanskrit word 'singabera', meaning 'horn-shaped', in reference to the characteristic antler-like appearance of the rhizome.

Standout nutrients

ACE

SOURCE

Potassium

GREAT

SOURCE

Copper

GREAT

SOURCE

Magnesium

ACE

SOURCE

Water

kcal per 100g

Protein1.57g

Fat0.88g

Carbs8.06g

Fiber1.91g

Sugar1.35g

Fat breakdown

Polyunsat0.14g

Monounsat0.37g

Saturated0.17g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Ginger has a relatively low carbon footprint, though transport emissions vary based on origin.

Confidencemedium

Storage

Refrigerate

2–4 weeks

Store in a paper bag or wrapped in a paper towel within a sealed container.

Freeze

3–6 months

Can be grated directly from frozen.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Orally consumed ginger and human health: an umbrella review - PMC

[1]pmc.ncbi.nlm.nih.gov

Ginger Root - StatPearls - NCBI Bookshelf

[2]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Ginger: Usefulness and Safety | NCCIH

[4]www.nccih.nih.govnccih.nih.gov

Ginger for Healthy Ageing: A Systematic Review on Current Evidence of Its Antioxidant, Anti-Inflammatory, and Anticancer Properties - PMC

[5]pmc.ncbi.nlm.nih.gov

The effects of ginger and its constituents in the prevention of metabolic syndrome: A review - PMC

[6]pmc.ncbi.nlm.nih.gov

Evaluation of Adverse Effects and Tolerability of Dietary Ginger Supplementation in Patients With Functional Dyspepsia - PMC

[7]pmc.ncbi.nlm.nih.gov

The Amazing and Mighty Ginger - Herbal Medicine - NCBI Bookshelf

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Ginger Bioactives: A Comprehensive Review of Health Benefits and Potential Food Applications - PMC

[9]pmc.ncbi.nlm.nih.gov

Common foods for boosting human immunity: A review - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

83.4

Version

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