1 piece (medium) of Wet ginger (20 g) has 16 calories. That works out to 80 calories per 100 g. It contains 3.6 g of carbs, 0.4 g of protein, 0.2 g of fat and 0.4 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Wet ginger Nutrition Facts

Selected: 1 piece (medium) · 20 g

KCAL / 20G

Carbs

3.6g

· 1% DV

Protein

0.4g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

0.4g

· 1% DV

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

Calories come from: Carbs 81% · Protein 9% · Fat 10%

Wet ginger nutrition facts table · 1 piece (medium) (20 g)

Nutrient	Amount	% DV
Calories	16 kcal
Total fat	0.2 g	0%
Saturated fat	0.04 g	0%
Trans fat	0 g
Sodium	2.6 mg	0%
Total carbohydrate	3.6 g	1%
Fiber	0.4 g	1%
Protein	0.4 g	1%

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 Medium Wet ginger?

Serving	Amount	Calories
1 piece (medium)	20 g	16 kcal
1 teaspoon (grated)	4 g	3 kcal
1 slice (thin)	5 g	4 kcal
1 piece (small)	10 g	8 kcal
1 slice (thick)	10 g	8 kcal
1 tablespoon (grated)	12 g	10 kcal
1 piece (large)	40 g	32 kcal
1 cup (chopped)	90 g	72 kcal
100 g	100 g	80 kcal

Calculated from 80 calories per 100 g.

Frequently Asked Questions About Wet ginger

What does wet ginger mean?

Wet ginger means fresh ginger root, rather than the dried, ground spice. It has moist flesh and a bright, peppery aroma; use it grated, sliced, or minced in drinks and cooking.

Can you freeze wet ginger?

Yes, wet ginger freezes well. Freeze the whole root or portion it first, then grate it straight from frozen or add pieces directly to a hot dish; thawing can make the texture softer.

How do you know if wet ginger has gone bad?

Wet ginger has spoiled if it is moldy, unusually soft, slimy, or smells sour. A little surface dryness is not the same as spoilage, but discard any moldy section rather than cutting around it.

Can you juice wet ginger, and do you need to peel it first?

Yes, you can juice wet ginger, and peeling is optional if the root is clean. Scrub it well, trim away damaged spots, and use a small piece because its juice has a notably strong, spicy flavor.

Can wet ginger replace ground ginger in baking?

Wet ginger can replace ground ginger, but it adds moisture and a fresher, sharper flavor. It works better in batters and recipes designed for fresh ginger; for a dry spice blend, ground ginger is the closer match.

Is the skin of wet ginger edible?

Yes, the thin skin of wet ginger is edible once the root has been scrubbed clean. Peel it when the skin is tough, the root is especially knobbly, or you want a smoother texture in a sauce.

Can you eat wet ginger raw in a smoothie?

Yes, you can blend raw wet ginger into a smoothie. Peel it if you prefer a smoother drink, and start with a small piece: its heat can quickly overpower fruit and other ingredients.

Is wet ginger the same as young ginger?

Not necessarily. Wet ginger usually means fresh, moist ginger root, while young ginger refers to ginger harvested early, with especially tender skin and a milder taste. Fresh ginger sold in shops may be mature rather than young.

How should you prepare wet ginger for stir-frying?

For stir-frying, peel if needed and slice, mince, or grate the wet ginger. Add it early to flavor the cooking oil, but keep it moving over the heat so the small pieces do not burn.

Does wet ginger help with nausea?

Wet ginger may ease mild nausea for some people, but it is not a cure and does not work the same for everyone. If nausea is persistent, severe, or linked to medication, ask a healthcare professional.

Wet ginger Vitamins & Minerals

Vitamins

0.03mg · 2% DV

Vitamin C

1mg · 1% DV

0.15mg · 1% DV

0.04mg · 1% DV

Minerals

Copper

0.05mg · 6% DV

Potassium ⭐

83mg · 2% DV

Magnesium

8.6mg · 2% DV

Manganese

0.05mg · 2% DV

Sodium

2.6mg · 0% DV

Wet ginger Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Wet ginger

To burn the 16 calories in 1 piece (medium) (20 g):

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

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

What is Wet ginger?

Wet ginger is the fresh, moist rhizome of the ginger plant, with a juicy texture and a sharp, warming aroma. It is used across many cuisines, grated or sliced into stir-fries, soups, marinades, baked goods and drinks. In ginger’s home cuisines, it often seasons savoury dishes as well as tea; elsewhere, it is a familiar way to add brightness to cooking or a warming note to hot drinks.

Its flavour is vivid, so a little can go a long way. Wet ginger contains 80 calories per 100 g, though recipes usually call for only a small piece. Add it near the end of cooking for a fresher, sharper taste, or simmer it longer for a softer warmth. Keep the root chilled and grate only what you need.

How Nutritious Is Wet ginger?

Nutrient density

High

60/ 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

45/ 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.

Is Wet ginger 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 Wet 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 Wet 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

Wet ginger Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.04g

Compare Wet ginger

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→🫚vs🌶️

Wet ginger vs Black Pepper175 kcal fewer per 100 g

→🫚vs🧂

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255 kcal

🧂

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Have another question about Wet ginger?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026

Wet ginger Calories

Quick answer

Wet ginger Nutrition Facts

Wet ginger nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (20 g)

How Many Calories in 1 Medium Wet ginger?

Frequently Asked Questions About Wet ginger

What does wet ginger mean?

Can you freeze wet ginger?

How do you know if wet ginger has gone bad?

Can you juice wet ginger, and do you need to peel it first?

Can wet ginger replace ground ginger in baking?

Is the skin of wet ginger edible?

Can you eat wet ginger raw in a smoothie?

Is wet ginger the same as young ginger?

How should you prepare wet ginger for stir-frying?

Does wet ginger help with nausea?

Wet ginger Vitamins & Minerals

Wet ginger Glycemic Index

How to Burn Off Wet ginger

What is Wet ginger?

How Nutritious Is Wet ginger?

Nutrient density

Satiety score

Is Wet ginger Processed?

Does Wet ginger Contain Allergens?

Which Diets Is Wet ginger Good For?

Wet ginger Fat Profile

Compare Wet ginger

Foods Similar to Wet ginger

Have another question about Wet ginger?

Wet ginger nutrition facts table · 1 piece (medium) (20 g)