Know what’s on your plate
Ginger root
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 80 kcal —
- Protein 1.8 g 4%
- Carbohydrate 16 g 6%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 2 g 7%
- Sugars 1.7 g —
- Sodium 13 mg 1%
- Cholesterol 0 mg 0%
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) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 3%
- Niacin (B3) 0.75 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%
- Choline 28.8 mg 5%
Minerals
- Calcium 16 mg 1%
- Iron 0.6 mg 3%
- Magnesium 43 mg 10%
- Phosphorus 34 mg 3%
- Potassium 415 mg 9%
- Zinc 0.34 mg 3%
- Copper 0.23 mg 25%
- Manganese 0.23 mg 10%
- Selenium 0.7 µg 1%
- Iodine 0.5 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 80 | 1.8 g | 16 g | 0.8 g |
| 1 × tsp | 2 g | 2 | 0 g | 0.3 g | 0 g |
| 1 × cup slices (1" dia) | 24 g | 19 | 0.4 g | 3.8 g | 0.2 g |
| 1 × slices (1" dia) | 11 g | 9 | 0.2 g | 1.7 g | 0.1 g |
| 2 × tsp | 4 g | 3 | 0.1 g | 0.6 g | 0 g |
| ½ × tsp | 1 g | 1 | 0 g | 0.2 g | 0 g |
| 3 × tsp | 6 g | 5 | 0.1 g | 0.9 g | 0 g |
| 4 × tsp | 8 g | 6 | 0.1 g | 1.3 g | 0.1 g |
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Questions about Ginger root
How do you peel ginger without wasting much of it?
Scrape the skin off with the edge of a teaspoon, following the bumps and joints; a knife tends to cut away more flesh. For young, clean ginger, you can leave the thin skin on.
How much fresh ginger should you use in a curry or stir-fry?
Start with a teaspoon of finely grated ginger for a dish serving two, then add more if you want a stronger, sharper flavour. Grate it straight into the pan so its juice is not left on the chopping board.
How do you store fresh ginger so it stays firm?
Keep an unpeeled piece dry in a sealed container in the fridge; cut surfaces dry out faster, so wrap them. For longer storage, freeze the root whole and grate it from frozen without peeling.
Can you use frozen ginger without thawing it?
Yes. Grate frozen ginger directly into soups, sauces, marinades or stir-fries; it is often easier to grate than fresh ginger and needs no thawing. For slices or matchsticks, thaw it briefly first.
What dishes use fresh ginger?
It brings warmth to ginger tea, soups, curries and stir-fries, and is a classic flavour in gingerbread and biscuits. Pair it with garlic and spring onions for savoury dishes, or with lemon and honey for a hot drink.
Can you use ground ginger instead of fresh ginger?
Yes, especially in baking, but ground ginger tastes drier and more concentrated, so it will not give a dish the same fresh, juicy bite. Use about a quarter as much ground ginger as fresh, then adjust the seasoning.
Is ginger root actually a root?
The part you eat is a rhizome: a thick underground stem, not a botanical root. Its knobbly sections are buds that can sprout into new shoots.
How much energy does a teaspoon of ginger provide?
A teaspoon weighing about 2 g provides 2 kcal. It is usually used in small amounts to flavour food rather than eaten as a serving.
Source: USDA FoodData Central 169231 · per 100 g · carbohydrate per EU label, fibre excluded
