Ginger Nutrition Benefits and Facts

Nutritional summary

Ginger is well-established as an effective aid for managing various forms of nausea, including pregnancy-associated nausea, chemotherapy-induced symptoms, and postoperative recovery .
Systematic reviews indicate that ginger can significantly reduce pain and improve joint function in individuals with knee osteoarthritis, likely due to its anti-inflammatory properties .
Regular consumption may support metabolic health by lowering fasting blood glucose, improving insulin resistance, and reducing blood pressure in middle-aged adults or those with type 2 diabetes .
While generally safe, high dietary intake can cause mild gastrointestinal side effects in some individuals, such as heartburn, reflux, or abdominal discomfort .
Early research suggests that ginger may help manage non-alcoholic fatty liver disease by reducing insulin resistance and certain liver enzymes, though it does not appear to significantly impact body mass index or cholesterol levels .

Interesting fact

Ginger does not exist in the wild; it is a cultigen that was domesticated over 5,000 years ago by Austronesian peoples who carried it across the Pacific as a 'canoe plant.'

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 and water requirement compared to other crops.

Confidencemedium

Storage

Refrigerate

2–4 weeks

Store in a paper bag or wrapped in a paper towel inside a container.

Freeze

3–6 months

Can be grated directly from frozen.

Cool Dark Place

1–2 weeks

Best if used quickly if kept on the counter.

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 on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials - PMC

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

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

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

A systematic review and meta-analysis of randomized controlled trials

[8]www.sciencedirect.comsciencedirect.com

A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting - PMC

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

The Amazing and Mighty Ginger - Herbal Medicine - NCBI Bookshelf

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

Ginger - LiverTox - NCBI Bookshelf

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

Coverage

Nutrients

FoodCompass

83.4

Version

Similar flavours

Explore flavour space →