Know what’s on your plate
Ginger
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 1.8 g 4%
- Carbohydrate 8.1 g 3%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 2 g 7%
- Sugars 1.7 g —
- Sodium 13 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 5 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.26 mg 2%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.8 mg 5%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 11 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 16 mg 1%
- Iron 0.6 mg 3%
- Magnesium 43 mg 10%
- Phosphorus 34 mg 3%
- Potassium 415 mg 9%
- Zinc 0.3 mg 3%
- Copper 0.23 mg 26%
- Manganese 0.23 mg 10%
Similar foods
Questions about Ginger
Do you need to peel ginger before using it?
No: the skin is edible. For young ginger, just scrub it; for older, knobbly pieces, scrape off the thin skin with the edge of a teaspoon, which reaches into the creases more easily than a peeler.
What is the easiest way to grate fresh ginger?
Use a fine grater or microplane, holding the ginger across its fibres so you get a soft pulp rather than long strands. Grate it while frozen for an especially easy job, and add the pulp and any collected juice to the dish.
How do you make ginger tea with fresh ginger?
Thinly slice or grate a thumb-sized piece, cover it with boiling water and steep for 5–10 minutes. For a stronger, more rounded flavour, simmer the slices gently in water for about 10 minutes, then strain.
How should you store fresh ginger?
Keep an unpeeled piece dry and unwashed in an airtight container in the fridge; use it within a few weeks, and cut away any dried or mouldy parts. You can also freeze it whole and grate it straight from frozen.
Can you use ground ginger instead of fresh ginger?
Yes, especially in baking, sauces and stews, but ground ginger tastes warmer and less bright. As a starting point, use ¼ teaspoon of ground ginger for each tablespoon of grated fresh ginger, then adjust the amount to suit the dish.
What dishes go well with ginger?
Ginger pairs particularly well with garlic, soy sauce, citrus, chilli and coconut milk. Use it in stir-fries, gingerbread, carrot soup, dhal or a marinade for fish or chicken; add it early for a mellow flavour and near the end for a sharper one.
Can you eat raw ginger?
Yes. Finely grate or slice it into dressings, marinades or drinks; its flavour is potent, so start with a little. Remove any tough, dried or mouldy areas before using it.
Source: CoFID (UK) 13-890 · per 100 g · carbohydrate per EU label, fibre excluded
