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Ginkgo nuts Calories
Starchy seed with copper and manganese
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Ginkgo nuts (30 g) has 55 calories. That works out to 182 calories per 100 g. It contains 11.3 g of carbs, 1.3 g of protein, 0.5 g of fat and 1.3 g of fiber. Its 1.8 mg of B3 covers 11% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Ginkgo nuts Nutrition Facts
Selected: 1 serving (small) · 30 g
55
KCAL / 30G
Carbs
11.3g
· 4% DV
Protein
1.3g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 9% · Fat 9%
Ginkgo nuts nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Serving of Ginkgo nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 55 kcal |
| 1 tablespoon (whole) | 10 g | 18 kcal |
| 2 tablespoon (whole) | 20 g | 36 kcal |
| 10 piece (whole) | 25 g | 46 kcal |
| 1 serving (medium) | 50 g | 91 kcal |
| 20 piece (whole) | 50 g | 91 kcal |
| 1 cup (whole) | 70 g | 127 kcal |
| 100 g | 100 g | 182 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Ginkgo nuts
What are ginkgo nuts?
Ginkgo nuts are the seeds of the ginkgo tree, not true botanical nuts. They have a hard inner shell and a starchy kernel, and are usually sold after the foul-smelling outer fruit has been removed.
Are ginkgo nuts poisonous?
Ginkgo nuts can cause poisoning when eaten in excess, and raw seeds pose particular risk. They contain ginkgotoxin, which can trigger seizures. If someone develops a seizure or serious symptoms after eating them, seek emergency medical care.
How do you cook ginkgo nuts?
Remove the hard shell and cook ginkgo nuts thoroughly before eating them. You can boil or roast the kernels, then add them to soups, rice dishes, or other cooked foods. Cooking does not make large amounts safe to eat.
What do ginkgo nuts taste like?
Ginkgo nuts have a mild, starchy flavor with a slight bitterness, and their texture softens when cooked. A strongly bitter or unpleasant taste is a reason to discard them rather than try to mask the flavor.
Can you eat ginkgo nuts raw?
No, do not eat ginkgo nuts raw. Raw seeds contain ginkgotoxin, and thorough cooking can reduce risk but does not make excessive portions safe. Eat only a small amount of fully cooked kernels.
How do you remove the shell from ginkgo nuts?
Crack the hard shell of each ginkgo nut to remove it; the kernel inside is the part used as food. Work carefully so you do not crush the kernel. If handling fresh ginkgo fruit, wear gloves because its outer pulp can irritate skin.
How many ginkgo nuts can you eat?
There is no established safe daily amount of ginkgo nuts for everyone. Because the seeds contain ginkgotoxin, keep portions small and eat them only fully cooked; do not give them to children.
Are ginkgo nuts the same as ginkgo biloba supplements?
No, ginkgo nuts are edible seeds, while ginkgo biloba supplements are products made from other parts of the plant, commonly its leaves. They are not interchangeable, and eating the seeds does not provide the same preparation or dose as a supplement.
How should you store ginkgo nuts?
Keep dried ginkgo nuts in an airtight container in a cool, dry place. Refrigerate fresh or shelled kernels to slow spoilage, and discard any that develop mold, an unpleasant odor, or a sticky surface.
Where are ginkgo nuts used in cooking?
Ginkgo nuts are used in some East Asian dishes, including soups and rice preparations, and may also be served roasted or boiled. Add them fully cooked and sparingly, since their mild bitterness can stand out in a dish.
Ginkgo nuts Vitamins & Minerals
Vitamins
B3
1.8mg · 11% DV
B6
0.1mg · 6% DV
B1
0.07mg · 6% DV
Vitamin C
4.5mg · 5% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
37mg · 5% DV
Potassium ⭐
153mg · 5% DV
Magnesium
8.1mg · 2% DV
Sodium
2.1mg · 0% DV
Ginkgo nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ginkgo nuts
To burn the 55 calories in 1 serving (small) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ginkgo nuts?
Ginkgo nuts are the edible seeds inside the fruit of the ginkgo tree; despite the name, they are not true nuts. They are eaten in East Asian cuisines after the shell is removed and the seeds are cooked, rather than raw. They are less familiar as an everyday snack in many other parts of the world, but may be found in specialist shops or Asian dishes.
Their flavour is mild and slightly sweet, with a chestnut-like quality, and cooking gives them a soft, somewhat floury texture. They can be roasted and served warm, or added to Japanese chawanmushi and Chinese rice dishes, soups and stir-fries. They are starchy, supplying mostly carbohydrate, along with fibre and copper and manganese. Cook them thoroughly and keep portions modest; they pair well with plain rice or savoury dishes.
How Nutritious Is Ginkgo nuts?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ginkgo nuts Processed?
NOVA 2
Minimally Processed
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 Ginkgo nuts Contain Allergens?
No known major allergens
Which Diets Is Ginkgo nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ginkgo nuts Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.