Spices, herbs and condiments · IFCT 2017
Ginger: nutrition per 100 g
Per 100 g, fresh ginger gives 55 kcal, 9.0 g carbohydrate, 5.4 g fibre, 55 mg magnesium and 407 mg potassium, according to the Indian Food Composition Tables 2017. It ranks low in its group for most nutrients, and a meal uses only a thumb-sized piece. Ginger matters for flavour and digestion comfort rather than as a source of nutrients, yet it appears in 85 NNWA recipes.
About ginger
Fresh ginger is adrak in Hindi, ada in Bengali, Odia and Assamese, inji in Tamil and Malayalam, allam in Telugu and ale in Marathi; IFCT 2017 records names in 17 languages. India grows more ginger than any other country, much of it in Kerala, Karnataka, Meghalaya, Mizoram and Sikkim. Dried ginger, saunth or chukku, is a separate kitchen staple used in sweets, masala chai blends and home remedies.
Ginger is the quiet partner of garlic in the paste that starts a curry, the spice that wakes up masala chai, and the bite in a winter adrak ki chai. Kerala's sadya would not be complete without puli inji, a sweet and sour ginger and tamarind relish, Andhra homes make allam pachadi for idli and pesarattu, and Tamil Nadu drinks sukku malli coffee, a dry ginger and coriander brew, when someone has a cold.
What ginger brings to a meal
- 01
Fibre in a fresh root
Fresh ginger has 5.4 g of fibre per 100 g, ranking 71st of 256 foods. A piece the size of a thumb adds a gram or less to a dish.
- 02
Magnesium and potassium
It gives 55 mg of magnesium and 407 mg of potassium per 100 g, with only 10 mg of sodium. 100 g would meet 12 per cent of a man's magnesium requirement.
- 03
Some iron
Ginger carries 1.9 mg of iron per 100 g, which would meet 10 per cent of a man's daily need, though plant iron is less well absorbed.
- 04
Low in vitamins
Its vitamin C, 5.4 mg, ranks 7th of 8 spices and herbs with a value, and its folate is low at 11 micrograms. Ginger's role is flavour.
Ginger nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 55 kcal | 3% | 3% |
| Protein | 2.2 g | 4% | 5% |
| Carbohydrate (available) | 9 g | ||
| Dietary fibre | 5.4 g | ||
| Free sugars | 1.3 g | ||
| Total fat | 0.8 g | ||
| Water | 81.3 g | ||
| Fats | |||
| Saturated fat | 0.23 g | ||
| Monounsaturated fat | 0.07 g | ||
| Polyunsaturated fat | 0.38 g | ||
| Omega-3 (alpha-linolenic acid) | 79 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 19 mg | 2% | 2% |
| Iron | 1.9 mg | 10% | 7% |
| Zinc | 0.39 mg | 2% | 3% |
| Magnesium | 55 mg | 13% | 15% |
| Phosphorus | 44 mg | ||
| Potassium | 407 mg | ||
| Sodium | 10 mg | ||
| Copper | 0.13 mg | ||
| Vitamins | |||
| Vitamin C | 5.4 mg | 7% | 8% |
| Beta-carotene | 89 µg | ||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.42 mg | 2% | 3% |
| Vitamin B6 | 0.2 mg | 8% | 11% |
| Folate (B9) | 11 µg | 4% | 5% |
| Vitamin E (alpha-tocopherol) | 0.28 mg | ||
| Vitamin K1 | 25.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Ginger: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/ginger/
Where ginger sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Beta-carotene | 89 µg | 11th of 20 | 65th of 160 |
| Dietary fibre | 5.4 g | 15th of 21 | 71st of 182 |
| Potassium | 407 mg | 18th of 21 | 81st of 243 |
| Omega-3 (alpha-linolenic acid) | 79 mg | 12th of 21 | 82nd of 202 |
| Magnesium | 55 mg | 17th of 21 | 85th of 242 |
How ginger is eaten
- Adrak chai: crushed fresh ginger boiled with tea leaves, milk and sugar.
- Puli inji: Kerala sadya relish of fine ginger and green chilli simmered with tamarind and jaggery.
- Allam pachadi: Andhra ginger chutney with tamarind, jaggery and roasted red chillies for idli and pesarattu.
- Julienned ginger on dal, kadhi or a Punjabi chole, added at the end for a fresh bite.
- Pickled ginger with lemon juice and salt, eaten in small pieces after a heavy meal.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Boti Kebab
73 kcal in 1 boti kebab.
Calories in Chicken Curry
320 kcal in 1 bowl of chicken curry.
Calories in Chicken Korma
513 kcal in 1 bowl of chicken korma.
Calories in Paneer Butter Masala
228 kcal in 1 bowl of paneer butter masala.
Calories in Soya Chunks Curry
184 kcal in 1 bowl of soya chunks curry.
Calories in Tandoori Fish
224 kcal in 1 piece of tandoori fish.
Before you plan around it
Ginger is a flavouring eaten in small amounts, so its per-100 g figures overstate what it gives a meal. It is a familiar home remedy for an upset stomach, nausea and colds, but anyone with persistent symptoms needs a doctor, and pregnant women using ginger regularly for nausea should mention it at their check-ups. Concentrated ginger supplements may add to the effect of blood-thinning medicines. Peel thin with the edge of a spoon, and store it dry and cool to stop mould.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about ginger
Is ginger nutritious?
Modestly. Per 100 g, IFCT 2017 lists 55 kcal, 5.4 g fibre, 55 mg magnesium and 407 mg potassium, but a recipe uses only a few grams. Ginger's value lies in flavour and its long use in home cooking.
Is ginger good for digestion?
Many Indian families take ginger for indigestion and nausea, and it is gentle in normal food amounts. Ongoing digestive symptoms need a doctor's check, not just more ginger.
What is the difference between fresh and dry ginger?
Fresh ginger, adrak, is the moist root. Dry ginger, saunth or chukku, is the same root peeled and dried, with a stronger, warmer heat. IFCT 2017's figures on this page are for fresh ginger.
Related foods and tables
Garlic
Nutrition per 100 g, from IFCT 2017.
Mango ginger (amba haldi)
Nutrition per 100 g, from IFCT 2017.
Turmeric powder
Nutrition per 100 g, from IFCT 2017.
Onion
Nutrition per 100 g, from IFCT 2017.
Chillies (green and red)
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.