Calories and Nutritions in Ginger

A 100g (3.5 oz) serving of raw fresh ginger root contains 80 calories. A 100g (3.5 oz) serving of pickled ginger provides 50 calories. A 100g (3.5 oz) serving of ground dried ginger has 335 calories. Ginger water (unsweetened) contains 0 calories per 100g.

One kilogram (1000g, 35.27 oz) of raw fresh ginger root contains 800 calories. One kilogram (1000g, 35.27 oz) of pickled ginger provides 500 calories. One kilogram (1000g, 35.27 oz) of ground dried ginger has 3350 calories.

One tablespoon (5.1g, 0.18 oz) of ground dried ginger contains 17.1 calories.

Ginger (Zingiber officinale) has been used for centuries in traditional medicine and cooking, and modern research supports many of its health benefits, listed below:

• Possesses Potent Anti-inflammatory Properties: Ginger contains gingerol, shogaol, and other compounds that exhibit significant anti-inflammatory effects. These can help reduce inflammation and pain associated with conditions like osteoarthritis. (Grzanna, R., et al., 2005, "Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions").
• Alleviates Nausea and Vomiting: Ginger is well-known for its effectiveness in reducing nausea and vomiting, including motion sickness, morning sickness during pregnancy (when used appropriately), and chemotherapy-induced nausea. (Chaiyakunapruk, N., et al., 2006, "The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis").
• Aids Digestion and Soothes Digestive Discomfort: Ginger can help speed up stomach emptying and stimulate digestive enzymes, which can alleviate indigestion, bloating, and gas. It may also help protect the gastric lining. (Wu, K.L., et al., 2008, "Effects of ginger on gastric emptying and motility in healthy humans").
• Rich in Antioxidants: Ginger contains a variety of antioxidants that help protect cells from damage caused by free radicals and oxidative stress, potentially reducing the risk of chronic diseases. (Masuda, Y., et al., 2004, "Antioxidant properties of gingerol related compounds from ginger").
• May Lower Blood Sugar Levels and Improve Diabetes Risk Factors: Some studies suggest that ginger may help lower blood sugar levels and improve insulin sensitivity, which could be beneficial for individuals with type 2 diabetes or those at risk. (Khandouzi, N., et al., 2015, "The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients").
• May Reduce Menstrual Pain: Ginger has been shown to be as effective as some pain medications, like ibuprofen, in reducing menstrual pain (dysmenorrhea). (Ozgoli, G., et al., 2009, "Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea").
• May Help Lower Cholesterol Levels: Some research indicates that ginger can help lower LDL (bad) cholesterol levels and triglycerides, contributing to better heart health. (Alizadeh-Navaei, R., et al., 2008, "Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial").
• May Have Anticancer Properties: Bioactive compounds in ginger, such as gingerol and shogaol, have been studied for their potential to inhibit the growth of certain cancer cells and induce apoptosis (programmed cell death) in laboratory and animal studies, though more human research is needed. (Shukla, Y. & Singh, M., 2007, "Cancer preventive properties of ginger: A brief review").

While ginger is safe for most people when consumed in culinary amounts, there are some potential downsides, particularly with high doses or for individuals with certain conditions, as listed below:

• Digestive Discomfort in High Doses: Consuming large amounts of ginger can sometimes lead to mild digestive issues such as heartburn, diarrhea, and general stomach discomfort or irritation.
• May Interact with Blood-Thinning Medications: Ginger has mild blood-thinning properties. Individuals taking anticoagulant or antiplatelet drugs (like warfarin or aspirin) should consult their doctor before consuming large amounts of ginger or ginger supplements, as it could potentially increase the risk of bleeding or bruising. (Marx, W., et al., 2015, "The effect of ginger (Zingiber officinale) on platelet aggregation: A systematic literature review").
• Can Lower Blood Sugar, Requiring Medication Adjustment: Since ginger may lower blood sugar levels, individuals with diabetes who are taking medication to manage their blood sugar should monitor their levels closely if they start consuming more ginger, and may need to discuss medication adjustments with their healthcare provider.
• May Worsen Gallstone Issues: Ginger can stimulate bile production, which is generally good for digestion. However, for individuals with gallstones, increased bile flow could potentially cause discomfort or problems if a stone blocks a bile duct.
• Contact Dermatitis in Some Individuals: Handling fresh ginger can occasionally cause a skin rash or irritation (contact dermatitis) in sensitive individuals.

Yes, ginger is good for you when consumed as part of a balanced diet and in appropriate amounts. It is a powerful spice with a long history of medicinal use, supported by modern scientific research. Ginger is rich in bioactive compounds, most notably gingerol, which is responsible for many of its health-promoting properties, including potent anti-inflammatory and antioxidant effects. (Rahmani, A.H., et al., 2014, "Active ingredients of ginger as potential candidates in the prevention and treatment of diseases via modulation of biological activities"). Its ability to alleviate nausea, aid digestion, and potentially reduce pain and lower blood sugar makes it a valuable functional food. While it has some potential downsides at very high doses or for individuals with specific medical conditions or on certain medications, for most people, incorporating ginger into their meals or enjoying ginger tea can contribute positively to overall health and well-being. (Anh, N.H., et al., 2020, "Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials").

The calorie content of ginger varies significantly depending on its form and preparation method. Fresh ginger root is moderately low in calories, containing 80 calories per 100g, due to its high water content. When ginger is dried to produce ground ginger, the water is removed, leading to a much more concentrated product; dried ground ginger contains 335 calories per 100g, making it the most calorie-dense form by weight among common preparations. Pickled ginger (gari) has fewer calories than fresh ginger by weight, around 50 calories per 100g, but these calories are primarily derived from the sugars added during the pickling process. Candied or crystallized ginger is very high in calories, ranging from 340 to 360 calories per 100g, because it is cooked in and coated with sugar. Ginger paste or puree will have a caloric value similar to fresh ginger, or slightly higher if oil is a significant additive. Unsweetened ginger juice or ginger water will be very low in calories, approaching zero.

Yes, ginger macros change significantly when ginger is dried. Drying ginger removes the vast majority of its water content, which leads to a more concentrated form of all the other components, including the macronutrients.

Carbohydrates, which include sugars and fiber, become much more concentrated in dried ginger. Per gram, dried ginger will have a substantially higher carbohydrate content compared to fresh ginger. Similarly, the fiber content per gram is also much higher in dried ginger. Protein, while not a primary component of ginger, also becomes more concentrated. Consequently, because carbohydrates and protein (and the small amount of fat present) are concentrated, dried ginger has more calories per gram than fresh ginger. The reduction in water content means that the same weight of dried ginger contains a much greater proportion of these energy-providing macronutrients.

Ginger (Zingiber officinale) is believed to have originated in the tropical rainforests of Southern Asia, likely in regions spanning from Maritime Southeast Asia (Islands of Southeast Asia) to India. It has been cultivated for thousands of years and does not grow wild in its current domesticated form. Ancient Chinese and Indian civilizations highly valued ginger for its culinary and medicinal properties, with records of its use dating back over 5,000 years. Confucius wrote about ginger in his Analects, and it was an important commodity in the spice trade between Asia and Europe from ancient times.

The Romans imported ginger from Asia, and it became a popular spice in their cuisine. After the fall of the Roman Empire, its use in Europe declined somewhat but was revived during the Middle Ages as Arab traders reintroduced it. By the 11th century, it was well-known in England. An interesting piece of trivia is that during the Middle Ages, a pound of ginger was said to be worth the price of a sheep. Queen Elizabeth I of England is credited by some with the invention of the gingerbread man, which became a popular Christmas treat. Ginger's journey from the tropical climes of Asia to becoming a globally cherished spice, integral to diverse culinary traditions from Asian stir-fries and curries to Western gingerbread, highlights its remarkable adaptability and enduring appeal.