Ginger

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By the Nutriveda editorial team · Updated 4 November 2026

Ginger (Zingiber officinale) is the knobbly underground stem of a tropical plant, used fresh, dried and ground, or as tea. It gives food a warm, lemony heat and is one of the best-studied kitchen remedies: research supports it for nausea in pregnancy, and ginger supplements may ease menstrual cramps and knee osteoarthritis symptoms, but most studies of ginger for motion sickness have not shown a benefit (NIH). In normal kitchen amounts it is safe for almost everyone.

Ginger nutrition: fresh and ground

Nutrient	Fresh root, 100 g	Ground ginger, 100 g	Ground, 1 teaspoon (1.8 g)
Energy	80 kcal	335 kcal	6 kcal
Protein	1.8 g	9.0 g	0.2 g
Fat	0.8 g	4.2 g	0.1 g
Carbohydrate	17.8 g	71.6 g	1.3 g
of which fibre	2.0 g	14.1 g	0.3 g
of which sugars	1.7 g	3.4 g	0.1 g
Potassium	415 mg	1320 mg	24 mg
Magnesium	43 mg	214 mg	4 mg
Iron	0.6 mg	19.8 mg	0.4 mg
Manganese	0.23 mg	33.3 mg	0.6 mg
Vitamin C	5 mg	0.7 mg	0 mg

Source: USDA FoodData Central, SR Legacy: “Ginger root, raw” (FDC 169231) and “Spices, ginger, ground” (FDC 170926), checked 4 November 2026. One teaspoon of ground ginger weighs 1.8 g; one teaspoon of fresh grated root about 2 g (same records). Values rounded.

Drying removes most of the water, which is why ground ginger looks so much richer per 100 g. In the amounts we actually use, ginger contributes flavour and its pungent compounds (gingerols in fresh ginger, shogaols in dried), not meaningful calories.

Glycemic index

Ginger has no glycemic index: it is used in grams and carries almost no digestible carbohydrate, so it does not raise blood sugar.

Health benefits: what the evidence says

• Nausea in pregnancy. Research shows ginger may help with nausea and vomiting of pregnancy; ginger supplements in pregnancy may be safe, but check with your doctor or midwife first (NCCIH).
• Menstrual cramps. Ginger supplements might reduce the severity of period pain, according to research summarised by NCCIH.
• Knee osteoarthritis. Ginger supplements might help symptoms, but much of the research is of low quality; ginger applied to the skin has not been shown to help (NCCIH).
• Chemotherapy and surgery. It is uncertain whether ginger adds anything to standard anti-nausea treatment (NCCIH).
• Motion sickness. Most studies of ginger for motion sickness have not shown it to be helpful (NCCIH).

How to use ginger

• Fresh: peel with the edge of a spoon, then grate or slice into stir-fries, soups, dal, marinades and dressings.
• Ginger tea: simmer a few thin slices of fresh ginger in water for 5-10 minutes; add lemon and a little honey once it has cooled slightly.
• Ground: for baking, porridge, golden milk and spice blends; a little goes a long way.
• Pairings: turmeric, garlic, lemon, honey, cinnamon, lentils, carrots and pumpkin.
• Storage: keep the fresh root in the fridge, unpeeled, in a bag or container; it also freezes well and can be grated straight from frozen. Keep ground ginger in a closed jar away from light.

Who should be careful

• Stomach. Larger amounts by mouth can cause abdominal discomfort, heartburn, diarrhoea and mouth or throat irritation (NCCIH).
• Medicines. If you take any regular medicine, especially blood thinners or diabetes medication, talk to your doctor before using ginger supplements; some herbs and medicines interact.
• Pregnancy and breastfeeding. Ginger in food is fine. For supplements in pregnancy, ask your doctor or midwife first; little is known about supplements while breastfeeding (NCCIH).
• Before surgery. Tell your surgeon about any herbal supplements you take, ginger included.

Traditional view (Ayurveda)

Ayurveda treats ginger as one of its most important kitchen medicines and distinguishes fresh ginger (ardraka) from dried ginger (shunthi), both pungent and heating and both calming for Vata and Kapha. Fresh ginger is described as heavier, drier and sharper, dried ginger as lighter and slightly oily, with a sweet post-digestive effect (Charak Samhita Online). In Usha and Vasant Lad’s food guidelines ginger is favourable for Vata and Kapha; for Pitta, fresh ginger is favourable while dried ginger, the hotter of the two, is on the list to avoid. This is the traditional view, not evidence from clinical trials.

Recipes with ginger

• Pumpkin soup with ginger and turmeric
• Chickpea and sweet potato curry
• Mung dal with brown rice
• Pumpkin oat muffins

Related entries and articles

• Turmeric – ginger’s closest relative
• Cinnamon – the other warming spice of golden milk and chai
• Garlic
• Lentils – a pulse often cooked with ginger
• Ginger tea: benefits and how to make it
• Natural remedies for better digestion
• Ayurvedic diet for beginners

FAQ

How much ginger per day is safe?

Ginger used in cooking and a few cups of ginger tea a day are normal food amounts. For supplements, follow the label and talk to your doctor first, especially in pregnancy or if you take medicines.

Is fresh or ground ginger better?

Both are useful. Fresh ginger is brighter and juicier, ground ginger is more concentrated and warmer.

Does ginger help with nausea?

For nausea in pregnancy, research suggests it may help. For motion sickness, most studies have not found a benefit, and for chemotherapy-related nausea the evidence is uncertain (NCCIH).

Sources

1. USDA FoodData Central, SR Legacy: Ginger root, raw (FDC 169231). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Spices, ginger, ground (FDC 170926). fdc.nal.usda.gov
3. National Center for Complementary and Integrative Health (NIH): Ginger, updated February 2025. nccih.nih.gov
4. Charak Samhita Online (Charak Samhita Research, Training and Skill Development Centre): Shunthi. carakasamhitaonline.com
5. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.