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Ginger Root Nutrition Facts: Is Ginger Root Good for You?
Raw ginger root contributes several minerals to a diet and is low in calories, fat, sugar, and sodium. A 100-gram serving is high in copper and a good source of magnesium and manganese, while also providing some potassium and vitamin B6. While it offers these nutrients, its overall contribution to your diet depends on the portion size you eat and how it fits into your total eating pattern.
Per 100 g · Ginger root, raw
What stands out in ginger root
- Source of minerals. Per 100 grams, raw ginger is high in copper, providing 25% of the Daily Value. It is also a good source of magnesium and manganese, each supplying 10% of the Daily Value.
- Low in fat and sugar. A 100-gram portion of raw ginger root contains about 18 grams of carbohydrate, but only 1.7 grams of that is sugar. It is very low in fat, with less than 1 gram total, and contains no cholesterol.
- Potassium and sodium. Raw ginger root contains 415 mg of potassium (9% of the Daily Value) per 100 grams. It is also very low in sodium, with only 13 mg per 100-gram serving.
- Calories per serving. Ginger is low in calories. A quarter cup of slices has 19 calories, while one teaspoon has just 2 calories.
What to keep in mind
- The nutrition data shown is for raw ginger root. Other forms, such as candied or pickled ginger, will have different nutritional profiles, often with significantly more sugar or sodium.
Ginger Root nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 80 kcal | – |
| Protein | 1.8 g | 4% |
| Total fat | 0.75 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Monounsaturated fat | 0.15 g | – |
| Polyunsaturated fat | 0.15 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 17.8 g | 6% |
| Dietary fiber | 2 g | 7% |
| Total sugars | 1.7 g | – |
| Water | 78.9 g | – |
| Sodium | 13 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 415 mg | 9% |
| Calcium | 16 mg | 1% |
| Iron | 0.6 mg | 3% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 34 mg | 3% |
| Zinc | 0.34 mg | 3% |
| Copper | 0.23 mg | 25% |
| Manganese | 0.23 mg | 10% |
| Selenium | 0.7 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Niacin (B3) | 0.75 mg | 5% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate (DFE) | 11 mcg | 3% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 28.8 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Ginger Root by portion
The nutrition data is based on a 100-gram (about 3.5 ounces) portion, but typical servings are much smaller. A quarter cup of slices, which weighs 24 grams, provides 19 calories, 4.3 grams of carbohydrate, and 0.5 grams of fiber. An even smaller portion of five slices has 9 calories and 2 grams of carbohydrate. One teaspoon of raw ginger contains just 2 calories and negligible amounts of carbs, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tsp | 2 g | 2 | 0 g | 0.4 g | 0 g | 0 g |
| 0.25 cup slices (1″ dia) | 24 g | 19 | 0.4 g | 4.3 g | 0.5 g | 0.2 g |
| 5 slices (1″ dia) | 11 g | 9 | 0.2 g | 2 g | 0.2 g | 0.1 g |
How ginger root compares with other vegetables
Among the 38 vegetables in its group, raw ginger is higher in calories and fat than most, ranking 6th and 3rd respectively. It is a notable source of certain minerals, ranking 4th for potassium and 6th for magnesium. However, it ranks lower for dietary fiber (23rd) and vitamin C (30th). With 80 calories per 100 grams, its energy content is similar to other vegetables like green peas (81 kcal), parsnip (75 kcal), and sweet corn (86 kcal). Its carbohydrate content of about 18 grams is also comparable to that of parsnips and sweet corn.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
| Parsnip | 75 | 1.2 g | 18 g | 4.9 g | 0.3 g |
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
Quick answers
How many calories are in ginger root?
A 100-gram serving of raw ginger root has 80 calories. Common serving sizes have fewer calories: a quarter cup of slices contains 19 calories, and one teaspoon contains 2 calories.
How much sugar and carbs are in ginger?
Raw ginger is very low in sugar, with 1.7 grams per 100-gram serving. The same portion contains 17.8 grams of total carbohydrates. A quarter cup of slices has 4.3 grams of carbs and 0.4 grams of sugar.
Does ginger have fiber?
Yes, a 100-gram portion of raw ginger root provides 2 grams of dietary fiber, which is 7% of the Daily Value. A quarter cup of sliced ginger contains 0.5 grams of fiber.
When to talk to a doctor or dietitian
- At 415 mg of potassium per 100 g, ginger root is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how ginger root fits your situation.
Last updated October 21, 2026