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Nutritional breakdon of ginger
Using fresh ginger is an easy way to flavor foods and drinks without adding unnecessary sodium. Since it is often consumed in such small amounts, ginger does not add significant quantities of calories, carbohydrate, protein or fiber.
Ginger does contain numerous other anti-inflammatory and antioxidant compounds beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicylate.
Ginger provides a variety of vitamins and minerals:
- Carbohydrate - 17.77 g
- Dietary Fiber - 2 g
- Protein - 1.82 g
- Dietary Fiber - 2 g
- Sugars - 1.7 g
- Sodium - 13 mg
- Vitamin B6 - 0.16 mg
- Calcium - 16 mg
- Iron - 0.6 mg
- Vitamin C - 5 mg
- Potassium - 415 mg
- Magnesium - 43 mg
- Phosphorus - 34 mg
- Zinc - 0.34 mg
- Folate - 11 mcg
- Riboflavin - 0.034 mg
- Niacin - 0.75 mg
- Iron - 0.6 mg
Figures above are per 100g of ginger.
How to incorporate more ginger into your diet
Ginger pairs well with many different types of seafood, oranges, melon, pork, pumpkin and apples. When buying fresh ginger, look for a root with smooth, taut skin (no wrinkles) and a spicy aroma.
Store fresh ginger in a tightly wrapped plastic bag in the refrigerator or freezer.
Quick tips:Fresh ginger should be peeled and grated before use. In most recipes, one-eighth teaspoon of ground ginger can be substituted for one tablespoon of fresh grated ginger. Ground ginger can be found in the herbs and spices section of most grocery stores.
- Add fresh ginger into your next smoothie or juice
- Add fresh or dried ginger to your next stir-fry or homemade salad dressing
- Steep peeled fresh ginger in boiling water to make your own ginger tea
- Use fresh or dried ginger to spice up any fish recipe.
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