Fresh Ginger
Fresh Ginger is an everyday vegetable or savoury staple used in home cooking worldwide.
Nutrition per 100 g
Standardised to 100 g of fresh ginger, raw for fair comparison. Typical serving: 100 g raw — 80 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 80 kcal | 80 kcal | 100 kcal |
| Protein | 1.8 g | 1.8 g | 2.3 g |
| Carbohydrate | 17.8 g | 17.8 g | 22.3 g |
| Fat | 0.8 g | 0.8 g | 1 g |
| Fibre | 2 g | 2 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of fresh ginger, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 5 mg | 5 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.26 mg | 0.26 mg | 2% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.025 mg | 0.025 mg | 2% |
| Riboflavin | 0.034 mg | 0.034 mg | 3% |
| Niacin | 0.75 mg | 0.75 mg | 5% |
| Vitamin B6 | 0.16 mg | 0.16 mg | 9% |
| Folate | 11 µg | 11 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.2 mg | 0.2 mg | 4% |
| Choline | 28.8 mg | 28.8 mg | 5% |
| Minerals | |||
| Calcium | 16 mg | 16 mg | 1% |
| Iron | 0.6 mg | 0.6 mg | 3% |
| Magnesium | 43 mg | 43 mg | 10% |
| Phosphorus | 34 mg | 34 mg | 3% |
| Potassium | 415 mg | 415 mg | 9% |
| Sodium | 13 mg | 13 mg | <1% |
| Zinc | 0.34 mg | 0.34 mg | 3% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.23 mg | 0.23 mg | 26% |
| Manganese | 0.23 mg | 0.23 mg | 10% |
Source: USDA FoodData Central — Ginger root, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat fresh ginger?
- Micronutrients for relatively few calories when portions stay reasonable.
- Fresh Ginger is an everyday vegetable or savoury staple used in home cooking worldwide.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Olive oil, Garlic, Lemon.
Things to consider
- Easy to over-consume relative to hunger; treat as an occasional or measured item.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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