1 teaspoon (medium) of Ground Ginger (2 g) has 7 calories. That works out to 335 calories per 100 g. It contains 1.4 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Ground Ginger?

Ground ginger is made by drying and finely grinding ginger rhizomes. It has a warm, peppery aroma with a gentle sweetness, and tastes less bright and juicy than fresh ginger. A familiar pantry spice in many cuisines, it is used in baked goods, curries, soups, sauces and warm drinks.

In ginger’s South Asian home and in kitchens around the world, it may season everything from spiced tea to marinades; in the UK and North America, it is especially familiar in biscuits, cakes and seasonal baking. It is fibre-rich by weight, but recipes use small amounts, so its main contribution is flavour. Add it gradually to tea or baking, or pair it with cinnamon, citrus or garlic in savoury dishes.

Ground Ginger Nutrition Facts

Selected: 100 g

335

KCAL / 100G

Carbs

71.6g

· 26% DV

Protein

· 18% DV

Fat

4.2g

· 5% DV

Fiber

14.1g

· 50% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 80% · Protein 10% · Fat 10%

Ground Ginger Vitamins & Minerals

Vitamins

9.62mg · 60% DV

0.63mg · 37% DV

0.17mg · 13% DV

0.48mg · 10% DV

Minerals

Manganese

33mg · 1435% DV

Iron

20mg · 111% DV

Selenium

55.8µg · 101% DV

Magnesium

214mg · 51% DV

How Nutritious Is Ground Ginger?

Nutrient density

Very high

80/ 100

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

50/ 100

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.

Ground Ginger Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ground Ginger

To burn the 335 calories in 100 g:

🚶

83min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

46min

Cycling

🏊

39min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ground Ginger 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 Ground Ginger Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ground Ginger 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

Ground Ginger Fat Profile

SATURATED

2.6g

MONOUNSATURATED

0.6g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 5.4:1

Above the ideal 4:1 (5.4:1).

Compare Ground Ginger

🧂vs🌰

Ground Ginger vs Cinnamon88 kcal more per 100 g

→🧂vs🌿

Ground Ginger vs Sumac235 kcal more per 100 g

→🧂vs🌶️

Ground Ginger vs Black Pepper80 kcal more per 100 g

→🧂vs🧂

Ground Ginger vs Spice Mix15 kcal more per 100 g

→

Foods Similar to Ground Ginger

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Ground Ginger

How do you use ground ginger?

Ground ginger is used as a seasoning in baking, marinades, sauces, soups, and drinks. Its flavor is concentrated, so start with a small amount and taste as you go; adding it while a dish cooks helps its aroma blend in.

How do you make ginger tea with ground ginger?

Stir a small amount of ground ginger into a mug of hot water and let it stand for a few minutes. The powder may settle rather than dissolve, so stir again before drinking or leave the sediment at the bottom.

Can ground ginger replace fresh ginger?

Yes, ground ginger can replace fresh ginger, but it has a more concentrated, less bright flavor. Use less than the recipe’s amount of fresh ginger at first, then adjust to taste so it does not overpower the dish.

Can you use ground ginger in smoothies?

Yes, ground ginger can be blended into smoothies, oatmeal, or yogurt for a warm, spicy flavor. Begin with a small pinch, since its concentrated taste can dominate fruit; blending distributes it more evenly than stirring it into a cold drink.

Does ground ginger work in baking?

Yes, ground ginger is well suited to cookies, cakes, quick breads, and spice mixes because its dry form blends evenly into flour. It pairs especially well with cinnamon, cloves, and nutmeg, though the balance depends on the recipe.

How should you store ground ginger?

Keep ground ginger in a tightly sealed container in a cool, dry, dark cupboard. Store it away from the stove, sunlight, and steam, which can dull its aroma or introduce moisture and cause clumping.

Does ground ginger expire?

Ground ginger gradually loses its aroma and pungency, even when stored properly. Discard it if it has visible mold, an unusual smell, or signs of moisture; if it looks normal but smells faint, it will simply contribute less flavor.

Does ground ginger help with nausea?

Ground ginger may ease nausea for some people, but it is not a treatment and does not work equally for everyone. If you are pregnant or take regular medication, ask a healthcare professional before using large amounts for this purpose.

Can ground ginger cause heartburn?

Yes, ground ginger can cause heartburn or stomach irritation in some people, particularly in larger amounts. If it triggers symptoms, reduce the amount or avoid it; its spicy flavor can be irritating for people prone to reflux.

Is ground ginger the same as ginger powder?

Yes, “ground ginger” and “ginger powder” usually refer to the same spice: dried ginger root milled into a powder. It is not the same as fresh grated ginger, which has a brighter, juicier flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026