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Ginger Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2025-01-09

Written and reviewed by the NatureClaim Team




Ginger



Overview of Ginger Nutrition

Scientific Name: Zingiber officinale


Order: Zingiberales


Family: Zingiberaceae


The rhizomes (modified stems) of ginger are used to season foods and add flavor to beverages. Ginger is also used medicinally to treat osteoarthritis/joint pain and relieve nausea. A study found that increasing the amount of ginger in the diet of chemotherapy patients can reduce nausea [Levine et al. 2008]. Although the evidence is conflicting, researchers have investigated how ginger affects platelet thromboxane production (a lipid that aids in blood clot formation) in people [Srivastava 1989]. Safety: Ginger and ginger spice can cause irritable bowel syndrome (IBS), especially in women. Zingerone, a compound present in ginger is a slight irritant. Ginger may increase the risk of bleeding; therefore, it should be avoided at least 2 weeks before surgery. According to a large study in Europe, the use of ginger during pregnancy did NOT increase the risk of congenital malformations, stillbirth/perinatal death, preterm birth, low birth weight, or low Apgar score (a measure of the physical status of a newborn). Minor side effects from consuming ginger while pregnant include allergic reactions, heartburn, and sedation. Safety information was derived from the following sources: [Borrelli et al. 2005]; [Dante et al. 2013]; [Ding et al. 2013]; [Esmaillzadeh et al. 2013]; [Futrell et al. 1993]; [Heitmann et al. 2012]; [Prescott et al. 1996]; [Prescott et al. 1996]; [Setty et al. 2005].



Calories
Name Amount % Daily Value
Calories 80 kcal 4%


Carbohydrates
Name Amount % Daily Value
Total Carbs 17.77 g 6%
Dietary Fiber 2.00 g 7%
Sugars 1.70 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 15.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.75 g 1%
Saturated Fat 0.20 g 1%
Monounsaturated Fat 0.15 g
Polyunsaturated Fat, total 0.15 g
  • 18:2 n-6 (LA), Omega-6
0.12 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.03 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.82 g 4%
  • Tryptophan
0.01 g
  • Threonine
0.04 g
  • Isoleucine
0.05 g
  • Leucine
0.07 g
  • Lysine
0.06 g
  • Methionine
0.01 g
  • Cystine
0.01 g
  • Phenylalanine
0.05 g
  • Tyrosine
0.02 g
  • Valine
0.07 g
  • Arginine
0.04 g
  • Histidine
0.03 g
  • Alanine
0.03 g
  • Aspartic Acid
0.21 g
  • Glutamic Acid
0.16 g
  • Glycine
0.04 g
  • Proline
0.04 g
  • Serine
0.05 g


Vitamins
Name Amount % Daily Value
Vitamin Can antioxidant and for immune health and making collagen
5.00 mg 6%
Thiaminfor amino acid, glucose, and lipid metabolism
0.03 mg 3%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.03 mg 2%
Niacinfor digestive and skin health and nerve function
0.75 mg 5%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
0.20 mg 4%
Vitamin B6for brain development, immune health, and protein metabolism
0.16 mg 9%
Folate, totalfor amino acid metabolism and preventing neural tube defects
11.00 mcg 3%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
11.00 mcg
Cholinefor brain health and nerve function
28.80 mg 5%
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
0.00 mcg 0%
  • Retinol Acitiviy Equivalent
0.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
0.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopenean antioxidant
0.00 mcg
Lutein and Zeaxanthinantioxidants
0.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
0.26 mg 2%
  • Alpha-Tocopherol
0.26 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
0.00 mcg 0%
Vitamin K (phylloquinone)for bone health and normal blood clotting
0.10 mcg 0%
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Minerals
Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
16.00 mg 1%
Ironfor carrying oxygen to cells and muscles
0.60 mg 3%
Magnesiumfor bone and heart health and muscle/nerve function
43.00 mg 10%
Phosphorusfor bone health and helping the body store and use energy
34.00 mg 3%
Potassiumfor carbohydrate metabolism and muscle/nerve function
415.00 mg 9%
Sodiumfor muscle/nerve function
13.00 mg 1%
Zincan antioxidant and for immune health
0.34 mg 3%
Copperfor iron absorption and blood vessel, bone, and immune health
0.23 mg 26%
Manganesean antioxidant
0.23 mg 10%
Seleniuman antioxidant and for reproductive health and thyroid function
0.70 mcg 1%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- mg


Flavonoids
Name Amount


Others
Name Amount
Water 78.89 g
Ash 0.77 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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