GingerSpice

335

kcal / 100g

kcal / 1 tbsp

5 things to watch for

High-ProteinKetoLow-CalorieLow-CarbLow-Fat

Dairy-FreeEgg-FreeGluten-FreeLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Stem Ginger

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	335kcal	—
Protein	8.98g	18%
Total lipid (fat)	4.24g	5%
Fatty acids, total saturated	2.599g	13%
Cholesterol	0mg	0%
Carbohydrate, by difference	71.62g	26%
Fiber, total dietary	14.1g	50%
Total Sugars	3.39g	—
Sodium, Na	27mg	1%

Vitamins & Minerals

Calcium, Ca114mg (14% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

19.8mg (141% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

1320mg (66% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

214mg (57% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

168mg (24% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

3.64mg (36% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

0.48mg (48% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

33.3mg (1665% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

55.8µg (101% NRV)

Vitamin A, RAE2µg (0% NRV)

Vitamin C, total ascorbic acid0.7mg (1% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0mg (0% NRV)

Vitamin K (phylloquinone)0.8µg (1% NRV)

Thiamin0.046mg (4% NRV)

Riboflavin0.17mg (12% NRV)

Niacin

Niacin contributes to normal psychological function EU register →

Niacin contributes to normal energy-yielding metabolism EU register →

Niacin contributes to normal functioning of the nervous system EU register →

Niacin contributes to the maintenance of normal mucous membranes EU register →

Niacin contributes to the maintenance of normal skin EU register →

Niacin contributes to the reduction of tiredness and fatigue EU register →

9.62mg (60% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.626mg (45% NRV)

Folate, total13µg (7% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Ginger is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Ginger is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Ginger is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Ginger is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Ginger is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Ginger is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Ginger is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Ginger is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Ginger is not keto-friendly (57.52 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Ginger is not low-carb (57.52 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Ginger is low in sugar (3.39 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Ginger is not high in protein (8.98 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Ginger is not low-fat (4.24 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Ginger is not low-calorie (335 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Monash University's low-FODMAP serving size for fresh ginger is 5g, raised from an earlier 3g figure after retesting. ^[5]
Spice allergy overall — not ginger specifically — accounts for only about 2% of food allergies, per one clinical dataset cited by AAAAI. ^[6]

Health Benefits

A commonly cited safety ceiling for ginger root is about 4g per day.

Doses above roughly 6g per day are more likely to cause GI issues like reflux, heartburn, and diarrhea, per StatPearls. ^[1]
A study using 5g per day of ginger powder found it increased fibrinolytic activity, a measure of how readily blood clots break down. ^[2]
A 2020 systematic review covering 109 randomized controlled trials found ginger has broad, if variably strong, effects across many areas of human health. ^[3]

Storage & Buying Tips

Oven-drying ginger at 60°C or higher significantly degrades its main pungent compound, 6-gingerol, converting it into 6-shogaol.

That conversion also reduces the ginger's antioxidant activity compared with gentler drying methods. ^[4]

Frequently Asked Questions

How much ginger can you safely eat in a day according to health experts?

There's no official RDA-style limit, but a commonly cited ceiling is about 4g per day of ginger root.

Many adults tolerate up to 3-4g/day without issue, while doses of 5g/day or more raise the odds of heartburn and stomach upset. ^[1]

Can ginger help reduce morning sickness during pregnancy?

Yes — research generally supports ginger for pregnancy-related nausea and vomiting.

NCCIH's evidence review calls it 'may be helpful' for this specific use, and studies using about 1000mg/day found no increased chance of birth defects.

Still, MotherToBaby recommends checking with your healthcare provider before using ginger supplements in pregnancy. ^[7]

Does raw ginger have different health benefits than cooked ginger?

The compound profile genuinely changes with cooking.

Fresh ginger's main pungent compound, 6-gingerol, converts into 6-shogaol when heated or dried — a real chemical transformation, not just a flavor difference.

Both forms still carry bioactive compounds studied for antioxidant and anti-inflammatory effects. ^[8]

What are the signs of a ginger allergy?

True ginger allergy is considered rare.

Case-report evidence describes reactions like facial flushing, itching, and eyelid or facial swelling after eating ginger.

In at least one documented case, standard allergy blood and skin-prick tests came back negative despite a clinically convincing reaction — meaning testing doesn't always confirm a suspected ginger allergy. ^[6]

Can ginger interact negatively with blood thinning medications?

Yes, this is one of the most frequently flagged ginger-drug interactions.

Ginger may slow clotting or increase fibrinolytic activity, and pharmacy references list interactions with warfarin, newer oral anticoagulants, heparin, aspirin, and other antiplatelet drugs.

Possible effects include easier bruising and higher bleeding risk, so people on these medications should check with a doctor before taking ginger supplements, especially ahead of surgery. ^[9]

Is ginger safe to use while breastfeeding?

Eating ordinary culinary amounts of ginger while breastfeeding isn't known to cause problems, per NIH's LactMed database and MotherToBaby.

Both sources note there isn't enough data on concentrated ginger supplements during breastfeeding, so supplement use — as opposed to food use — should be discussed with a healthcare provider. ^[10]

Found in these products

2 products in our database contain Ginger.

Ginger Crystallized In Dark Chocolate

Chocolove

VeganGluten-FreeKeto

Stem Ginger Oat Biscuits

Nairn's