Calories in Ginger: Nutrition Facts & Serving Sizes
Per 0.25 cup slices (1" dia) (24g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ginger is a pungent root used in cooking, teas, and traditional medicine worldwide, prized for its sharp flavor and bioactive compounds. Five slices of fresh ginger (11g) contain just 8.8 calories with 2g of carbs and negligible fat. Per 100g it provides 80 calories, 17.8g of carbs, and 2g of fiber. Potassium is the standout mineral at 415mg per 100g, and magnesium comes in at 43mg. Ginger contains gingerols (in fresh form) and shogaols (in dried form), which are the primary bioactive compounds responsible for its anti-nausea, anti-inflammatory, and antioxidant properties. In culinary amounts, ginger contributes essentially zero calories while adding significant flavor, making it one of the most useful additions to any diet from a health-to-calorie ratio standpoint.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 5 slices (1" dia) (11g) | 8.8 | 0.2g | 2g | 0.1g | 0.2g |
| 0.25 cup slices (1" dia) (24g) | 19.2 | 0.4g | 4.3g | 0.2g | 0.5g |
| 1 tsp (2g) | 1.6 | 0g | 0.4g | 0g | 0g |
| 100g | 80 | 1.8g | 17.8g | 0.8g | 2g |
Track Ginger in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 80 | 4% |
| Protein | 1.8g | 4% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 17.8g | 6% |
| Dietary Fiber | 2g | 7% |
| Sugars | 1.7g | 3% |
| Sodium | 13mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 16mg | 1% |
| Iron | 0.6mg | 3% |
| Potassium | 415mg | 9% |
| Vitamin C | 5mg | 6% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 43mg | 10% |
| Phosphorus | 34mg | 3% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.7mcg | 1% |
| Folate | 11mcg | 3% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ginger
Ginger is one of the most researched functional foods for its anti-nausea effects. A meta-analysis of 12 randomized controlled trials found that 1-2g of ginger per day significantly reduced nausea in pregnancy, chemotherapy patients, and post-operative settings. The mechanism involves gingerols acting on serotonin receptors in the gut.
The anti-inflammatory properties of ginger are well-documented. Gingerols and shogaols inhibit pro-inflammatory enzymes (COX-1 and COX-2) in a mechanism similar to NSAIDs, without the GI side effects. Research from the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25% compared to placebo.
Potassium at 415mg per 100g supports blood pressure regulation and muscle contraction. Magnesium at 43mg contributes to ATP production, muscle recovery, and sleep quality. For anyone training hard, both of these minerals are critical and commonly under-consumed.
Ginger may also support blood sugar control. A 2015 study in the Journal of Ethnic Foods found that ginger supplementation (2g/day) reduced fasting blood glucose by 12% and HbA1c by 10% in type 2 diabetics over 12 weeks, suggesting it improves insulin sensitivity.
Dietary Considerations
Ginger is suitable for virtually all dietary patterns. It is keto-friendly in typical culinary quantities since a teaspoon (2g) contributes less than 0.5g of net carbs. It is vegan, vegetarian, gluten-free, and dairy-free with no animal products or common allergens. For weight loss, ginger contributes essentially no calories in cooking amounts while enhancing the flavor of low-calorie dishes. It has zero cholesterol, negligible fat, and no sodium concern. High-dose ginger supplements (over 5g per day) may increase bleeding risk, particularly in individuals on blood thinners. Fresh ginger has the highest gingerol content, while dried ginger is higher in shogaols.
Daily Intake (100g)
100g of ginger provides 4% of a 2,000-calorie diet.
Track Your Intake
See how ginger fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in ginger?
Five slices of fresh ginger (11g) have just 8.8 calories. One teaspoon (2g) has about 1.6 calories. Per 100g, ginger contains 80 calories, but typical culinary use adds negligible calories to meals.
Is ginger good for weight loss?
Ginger is excellent for weight loss as a flavoring because it is nearly calorie-free in cooking amounts. Some research also suggests ginger may modestly boost metabolism and reduce appetite, though the effect is small in practical terms.
How much protein in ginger?
Ginger has 1.8g of protein per 100g. In a typical 1 tsp (2g) serving, the protein content is essentially zero at under 0.04g. It is not a meaningful protein source.
Does ginger reduce inflammation?
Yes, ginger's active compounds (gingerols and shogaols) inhibit inflammatory enzymes COX-1 and COX-2. Research shows regular ginger consumption reduces markers of inflammation including C-reactive protein and muscle pain after exercise.
Does ginger help with nausea?
Yes, ginger is one of the most evidence-backed natural remedies for nausea. Studies show 1-2g per day effectively reduces nausea from motion sickness, morning sickness, and post-surgery. The effect comes from gingerols acting on gut serotonin receptors.
Is fresh ginger better than powdered ginger?
Fresh ginger is higher in gingerols, which have stronger anti-nausea and antioxidant effects. Dried or powdered ginger has more shogaols, which are formed during drying and also have anti-inflammatory properties. Both are beneficial, just with slightly different active compound profiles.
Track Ginger in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.