Calories in Ginger Tea: Nutritional facts for Ginger Tea Types

One hundred grams (equivalent to 100 mL) of homemade, unsweetened ginger tea contains 2-3 calories.

One kilogram (1 L or 33.8 fl oz) of homemade, unsweetened ginger tea contains 20-30 calories.

The calorie of one ginger tea varies based on whether it is a simple tea bag infusion or a sweetened instant mix. A serving of Twinings Lemon & Ginger Tea, made from a tea bag, contains 2 calories. In contrast, a serving of Alitea Ginger Tea, which is an instant mix containing sugar and creamer, provides 81 calories. A homemade cup of unsweetened ginger tea (240 mL or 8 fl oz), made from fresh ginger, contains 5 calories. 

Ginger tea provides some health benefits like alleviating nausea and reducing inflammation due to its powerful bioactive compound, gingerol. Ginger (Zingiber officinale) has been used for centuries in traditional medicine, and its benefits are well-supported by modern research. A list of the health benefits of ginger tea are shown below.

• Alleviates Nausea and Vomiting: Ginger is highly effective against nausea. It has a long history of use as a sea sickness remedy and can also relieve nausea and vomiting after surgery and in cancer patients undergoing chemotherapy (Chaiyakunapruk N, et al., 2006, "The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis").
• Potent Anti-inflammatory Properties: Gingerol, the main bioactive compound in ginger, has powerful anti-inflammatory effects. It can help reduce pain and inflammation in conditions like osteoarthritis.
• Aids in Digestion: Ginger can help speed up the emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort (Wu KL, et al., 2008, "Effects of ginger on gastric emptying and motility in healthy humans").
• Rich in Antioxidants: Ginger is loaded with antioxidants that help protect the body's cells from damage caused by oxidative stress.
• May Help with Cold and Flu Symptoms: A warm cup of ginger tea is a popular home remedy for colds and flu. It can help soothe a sore throat, reduce congestion, and its diaphoretic properties can induce sweating, which may be helpful during a fever.
• Pain Relief: Ginger has been shown to be effective against exercise-induced muscle pain. It doesn't have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain. It can also help reduce menstrual pain (dysmenorrhea) (Black CD, et al., 2010, "Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise").
• May Lower Blood Sugar and Improve Heart Disease Risk Factors: Some research suggests that ginger can have powerful anti-diabetic properties, potentially lowering blood sugar levels. It may also improve various heart disease risk factors by lowering LDL ("bad") cholesterol and triglyceride levels.
• May Help Prevent Cancer: Gingerol has been studied as an alternative remedy for several forms of cancer. Its anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger (Bode AM, Dong Z., 2011, "The Amazing and Mighty Ginger"). More research is needed in this area.

Ginger tea has been known to cause some unwanted effects like heartburn and potential medication interactions due to its potent bioactive compounds, especially when consumed in large quantities. A list of the downsides of ginger tea are shown below.

• May Cause Heartburn and Stomach Discomfort: While ginger aids digestion for many, high doses (more than 5 grams a day) can sometimes cause mild gastrointestinal side effects, including heartburn, an upset stomach, or diarrhea in sensitive individuals.
• Can Interact with Blood-Thinning Medications: Ginger has mild anticoagulant (blood-thinning) properties. Individuals taking blood-thinning medications like warfarin or aspirin should use ginger with caution and consult their doctor, as high intake could increase the risk of bleeding or bruising.
• May Lower Blood Sugar Too Much: Because ginger can lower blood sugar levels, individuals on diabetes medication should monitor their blood sugar closely if they start consuming large amounts of ginger tea to prevent hypoglycemia (blood sugar dropping too low).
• Potential to Lower Blood Pressure: Ginger may lower blood pressure. While this is a benefit for many, those already on blood pressure medication should be mindful, as it could enhance the medication's effect.

Yes, ginger tea is very good for you. It is a natural, low-calorie beverage packed with beneficial bioactive compounds, most notably gingerol, which is responsible for its powerful anti-inflammatory and antioxidant effects. Its most well-established benefit is its ability to combat nausea, making it a valuable remedy for motion sickness, morning sickness, and other forms of nausea. A comprehensive review by Bode AM and Dong Z (2011), "The Amazing and Mighty Ginger," covers the extensive research on ginger's diverse health-promoting properties, including its effects on gastrointestinal health, pain, inflammation, and metabolic syndromes. There is no official suggested consumption rate for ginger tea, but consuming 1 to 3 cups per day is a common and safe practice for most people to enjoy its benefits. It is important to use unsweetened ginger tea to avoid the negative health effects of added sugar.

The calories in ginger tea change dramatically based on the addition of sweeteners and other ingredients. The lowest calorie forms are homemade ginger tea made from fresh root and commercial tea bags, both of which contain between 0 and 5 calories per cup. These provide the flavor and benefits of ginger without any significant caloric impact. Adding a small amount of lemon juice for Lemon Ginger Tea only increases the count to 5-10 calories. The calorie content rises significantly when sweeteners are introduced. Honey Ginger Tea can range from 25 to over 70 calories per cup, depending entirely on how much honey is used. The highest calorie versions are instant ginger tea mixes, which are often pre-sweetened and can contain 70 to over 100 calories per serving, with the vast majority of these calories coming from added sugar, not the ginger itself.

No, ginger tea is not a zero-calorie drink, but it is extremely low in calories. An 8 fl oz (240 mL) cup of plain, unsweetened ginger tea made by infusing fresh ginger in hot water contains a calorie range of 2 to 5 calories. These few calories come from trace amounts of carbohydrates and proteins that leach out from the ginger root during steeping. Commercial ginger tea bags, like Twinings, also produce a beverage with around 2 calories.

The calorie count increases significantly when add-ons are included. A cup of ginger tea with one tablespoon of honey will contain 65-70 calories. If made into a "ginger latte" with milk, the calories will increase further depending on the type and amount of milk used. Instant ginger tea mixes are the highest in calories, as they contain a large amount of sugar, with a single serving often containing 70-100 calories.

The origin of ginger tea is deeply rooted in the history of ginger (Zingiber officinale) itself, which is native to Southeast Asia. Ginger has been cultivated for thousands of years in ancient China and India, where it was highly valued not just as a culinary spice but as a cornerstone of traditional medicine systems like Ayurveda and Traditional Chinese Medicine. The practice of infusing ginger in hot water to create a medicinal or warming beverage is ancient. In these cultures, ginger tea was (and still is) widely used to treat a variety of ailments, including digestive issues, nausea, inflammation, and symptoms of the common cold. The use of ginger spread along spice trade routes to the Middle East, the Roman Empire, and eventually all of Europe.

A classic and popular application that highlights the importance of ginger in beverages is Indian Masala Chai, where ginger plays a starring role. While "chai" simply means tea, Masala Chai is a spiced milk tea that is a daily staple for millions in India. The recipe involves brewing strong black tea with a mixture of aromatic spices, known as a "masala." While the exact spice blend varies by region and family, it almost always includes fresh, crushed ginger alongside other spices like cardamom, cinnamon, cloves, and black pepper. The tea and spices are simmered with milk and sweetened with sugar. The pungent, warming kick of ginger cuts through the richness of the milk and provides a vibrant, aromatic counterpoint to the other spices. This beloved beverage is a perfect example of how ginger is used not just for flavor, but for its warming, digestive, and comforting properties.