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Ginger (Raw) Calories
Antioxidant, digestive aid, low calorie
CALORIES
GI
POTASSIUM
FIBER
Ginger (Raw) Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
17.8g
· 83%
Protein
1.8g
· 8%
Fat
0.8g
· 9%
Fiber
2g
Ginger (Raw) Vitamins & Minerals
Vitamins
B6
0.16mg · 9% DV
Vitamin C
5mg · 6% DV
B3
0.75mg · 5% DV
B5
0.2mg · 4% DV
Minerals
Potassium ⭐
415mg · 12% DV
Magnesium
43mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
34mg · 5% DV
Ginger (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Ginger (Raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ginger (Raw) Contain Allergens?
No known major allergens
Which Diets Is Ginger (Raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Ginger (Raw) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Ginger (Raw)
Ginger (Raw) — Frequently Asked Questions
What is the best way to use raw ginger without making a dish too strong?
Start with a small amount and grate or slice it very finely so it spreads evenly through the dish. It pairs especially well with citrus, garlic, soy-based sauces, yogurt, fish, and cooked vegetables.
How should raw ginger be stored to keep it fresh longer?
Keep whole ginger dry and refrigerated, ideally in a loosely sealed bag or container. Once cut, protect the exposed surface and use it sooner if it starts to soften or dry out.
Can raw ginger be frozen?
Yes, raw ginger freezes well. You can freeze it whole, sliced, or grated, and many people find it easier to grate straight from frozen.
Does cooking ginger destroy its benefits?
Cooking changes ginger’s flavor and some of its active compounds, but it does not make it useless. Raw ginger tastes sharper, while cooked ginger is usually milder and warmer.
Is ginger actually helpful for nausea?
Ginger is widely used to help with mild nausea, including motion-related or occasional digestive discomfort. If nausea is severe, persistent, or unexplained, it should not replace medical advice.
Who should be careful with raw ginger?
People with reflux, stomach irritation, or a very sensitive digestive system may find raw ginger too harsh. Anyone taking blood-thinning medication or preparing for surgery should ask a clinician before using large amounts regularly.
Is it better to eat raw ginger on an empty stomach or with food?
There is no single best time for everyone. If ginger feels irritating on an empty stomach, taking it with a meal is usually the more comfortable option.
Does ginger and lemon have special health effects together?
They make a popular combination because the flavors complement each other well and can make water or tea more appealing. The pairing is useful, but it is not a cure-all on its own.
Is raw ginger the same as ground ginger?
They come from the same plant, but they are not interchangeable in flavor or intensity. Raw ginger is fresher and juicier, while ground ginger is drier, more concentrated, and better suited to baking or dry spice blends.
How can you tell if raw ginger has gone bad?
Spoiled ginger may become moldy, slimy, very soft, or develop an off smell. Fresh ginger should feel firm and look moist inside when cut.
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Nutrition data compiled from USDA FoodData Central and scientific sources.