Ginger root, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5 MG | 6% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 11 UG | 3% | |
| Choline, total | 28.8 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 43 MG | 10% | |
| Phosphorus, P | 34 MG | 3% | |
| Potassium, K | 415 MG | 9% | |
| Sodium, Na | 13 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 25% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 80 kcal per 100g.
- Very low in fat (0.8g per 100g).
- Good source of Copper, Cu (25% DV).
About Ginger root, raw
This knobby, beige-colored rhizome has been used for centuries in both culinary and medicinal traditions around the world. Its pungent, slightly sweet flavor comes from compounds like gingerol, which also contribute to its anti-inflammatory and digestive benefits. Rich in antioxidants, it provides a modest amount of vitamin B6, magnesium, and potassium, while its fiber content supports gut health. Though naturally low in calories and fat, it offers a small protein boost and can help ease nausea, support circulation, and reduce muscle soreness.
Commonly grated, sliced, or minced, it's a staple in Asian stir-fries, soups, and curries, as well as in teas, smoothies, and baked goods. Fresh ginger can be steeped in hot water for a soothing drink, blended into dressings, or used to brighten marinades. It also works well in pickled form as a condiment or candied for a sweet-spicy treat. Whether used for flavor or function, it's a versatile ingredient that enhances both the taste and nutritional profile of a wide range of dishes.
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