Ginger
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 284 kcal |
| Protein | 6.7 g |
| Fat | 3.3 g |
| Carbs | 60.0 g |
Ginger is a pungent, aromatic rhizome used raw, dried, or ground as a spice and flavouring across Asian, South Asian, Middle Eastern, and Western cuisines. It appears in everything from stir-fries and curries to teas, marinades, and baked goods, typically in small quantities — a few grams per serving — so per-100g figures reflect concentrated nutritional values. At 100 g, raw ginger provides 284 kcal, 6.7 g of protein, 3.3 g of fat, and 60 g of carbohydrates with 3 g of dietary fibre. It is a notable source of potassium at 415 mg per 100 g, alongside 140 mg of phosphorus and 43 mg of magnesium. Choline contributes 41.2 mg per 100 g. Ginger suits vegan, vegetarian, gluten-free, dairy-free, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in ginger?
Raw ginger contains 284 kcal per 100 g, but typical culinary use is far smaller — a teaspoon of freshly grated ginger weighs around 5 g, contributing roughly 14 kcal.
How much potassium is in ginger?
Raw ginger provides 415 mg of potassium per 100 g, which is a relatively high concentration. Given that most people use only a small amount at a time, the contribution per serving is modest but still meaningful across a varied diet.
Is ginger low-FODMAP friendly?
Yes, ginger is listed as compatible with a low-FODMAP dietary pattern. It is also suitable for vegan, vegetarian, gluten-free, dairy-free, paleo, and Mediterranean diets.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 284 kcal |
| Protein | 6.7 g |
| Fat | 3.3 g |
| Carbs | 60.0 g |
| Sugars | 3.4 g |
| Fiber | 3.0 g |
| Starch | 6.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.6 g |
| Monounsaturated | 0.48 g |
| Polyunsaturated | 0.90 g |
| Trans | 0 g |
| Omega-3 | 0.22 g |
| Omega-6 | 0.14 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 41.0 mg |
| Iron | 0.70 mg |
| Magnesium | 43.0 mg |
| Phosphorus | 140 mg |
| Potassium | 415 mg |
| Sodium | 27.0 mg |
| Zinc | 0.50 mg |
| Copper | 0.45 mg |
| Manganese | 28.0 mg |
| Selenium | 20.0 mcg |
| Iodine | 4.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0.70 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 0.80 mcg |
| Thiamin (B1) | 0.046 mg |
| Riboflavin (B2) | 0.050 mg |
| Niacin (B3) | 0.80 mg |
| Pantothenic acid (B5) | 0.48 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 11.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 41.2 mg |
Other cooking states of Ginger
Dried ginger (334 kcal).
