How Many Calories in Ginger? Nutrition Facts & Macros
A tablespoon of grated ginger (6 g) has 5 calories
Protein 0.1 g · Carbs 1.1 g · Fat 0 g
Fresh ginger root is a pungent spice prized for its gingerol content — the bioactive compound responsible for its anti-inflammatory and anti-nausea properties. With 80 kcal, 1.82 g of protein, and 17.77 g of carbs per 100 g, ginger appears moderate in calories on paper, but typical serving sizes are so small (2–6 g) that the caloric impact is negligible. A tablespoon of grated ginger (6 g) adds only about 4.8 kcal to your dish. Here is everything you need to know about ginger calories and macros, based on USDA data. Fresh ginger root is approximately 79% water by weight.
335 kJ · per 100 g · Water: 78.89 g
Calorie Calculator: Ginger (Fresh Root)
6 g Ginger (Fresh Root) contains 5 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoon grated (2 g) | 2 kcal | 0 g | 0.4 g | 0 g |
| 1 tablespoon grated (6 g) | 5 kcal | 0.1 g | 1.1 g | 0 g |
| 100 grams | 80 kcal | 1.8 g | 17.8 g | 0.8 g |
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Ginger (Fresh Root) — Nutrition Facts
| Ginger (Fresh Root) | per 100 g |
|---|---|
| Calories | 80 kcal |
| Protein | 1.82 g |
| Fat | 0.75 g |
| Carbs | 17.77 g |
| Saturated Fat | 0.203 g |
| Monounsaturated Fat | 0.154 g |
| Polyunsaturated Fat | 0.154 g |
| Cholesterol | 0 mg |
| Fiber | 2 g |
| Sugar | 1.7 g |
| Sodium | 13 mg |
| Potassium | 415 mg |
| Calcium | 16 mg |
| Magnesium | 43 mg |
| Phosphorus | 34 mg |
| Iron | 0.6 mg |
| Zinc | 0.34 mg |
| Manganese | 0.229 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 5 mg |
| Thiamine (B1) | 0.025 mg |
| Riboflavin (B2) | 0.034 mg |
| Niacin (B3) | 0.75 mg |
| Vitamin B6 | 0.16 mg |
| Folate | 11 mcg |
| Vitamin E | 0.26 mg |
| Vitamin K | 0.1 mcg |
| Water | 78.89 g |
Source: USDA FoodData Central (FDC ID: 169231) · Data verified September 2026
Variations
Fresh root (default)
80 kcal, 1.82 g protein, 17.77 g carbs per 100 g. The standard form — sharp, peppery flavor with maximum gingerol content. Best grated into stir-fries, soups, teas, and smoothies. Store in the refrigerator for up to 3 weeks, or freeze for months.
Dried / ground ginger
335 kcal per 100 g — over 4 times more calorie-dense than fresh due to water removal. The flavor is warmer and more pungent. Common in baking (gingerbread, cookies) and spice blends (curry powder, chai). One teaspoon of dried (2 g, ~7 kcal) roughly replaces 1 tablespoon of fresh grated (6 g, ~5 kcal).
Pickled ginger (gari)
20 kcal per 100 g — the lowest-calorie form of ginger, commonly served with sushi. Made by pickling young ginger in rice vinegar and sugar. Most of the calories come from added sugar (about 4 g per 100 g). A typical sushi portion (15–20 g) has only 3–4 kcal. The mild, tangy flavor helps cleanse the palate between bites.
Ginger tea (reference)
2–5 kcal per cup (240 ml), unsweetened. Made by steeping fresh ginger slices in hot water. Only trace carbohydrates dissolve into the liquid. Adding honey or sugar increases calories significantly. A popular low-calorie way to get ginger benefits, especially for nausea and digestion.
Dietary Perspectives
For Weight Loss
Ginger is effectively calorie-free at typical serving sizes — a tablespoon of grated ginger (6 g) has only 4.8 kcal. Adding ginger to meals, teas, and smoothies adds flavor without adding meaningful calories. It also supports digestion, which can help reduce bloating. Use it freely as a seasoning.
For Athletic Performance
Ginger is not a significant source of calories or macronutrients for athletes, but it offers functional benefits. Gingerol has anti-inflammatory properties that may help reduce exercise-induced muscle soreness — research shows 2 g per day can decrease DOMS by up to 25%. Ginger also supports gut comfort during high-intensity training when nausea is common. Add grated ginger to post-workout smoothies or drink ginger tea. The potassium (415 mg per 100 g) is a bonus, though typical portions deliver only small amounts.
For Keto
Ginger has 17.77 g of carbs per 100 g (15.8 g net carbs), which sounds high, but the amounts used in cooking are tiny. A teaspoon of grated ginger (2 g) has only 0.3 g net carbs, and a tablespoon (6 g) has about 0.9 g net carbs — completely insignificant for keto. Use fresh ginger freely in keto cooking for flavor, anti-inflammatory benefits, and digestive support. Ginger tea (unsweetened) is also keto-friendly at virtually 0 carbs per cup.
Frequently Asked Questions
How many calories are in ginger?
Fresh ginger root has 80 kcal per 100 g, but you rarely use that much. A teaspoon of grated ginger (2 g) has only 1.6 kcal, and a tablespoon (6 g) has about 4.8 kcal. Even a thumb-sized piece (11 g) is just 8.8 kcal. In practical terms, fresh ginger adds almost zero calories to your meals.
What are the health benefits of ginger and gingerol?
Ginger contains gingerol, a bioactive compound with well-studied anti-inflammatory and antioxidant properties. Research supports ginger for reducing nausea (including morning sickness and motion sickness), easing muscle soreness, lowering blood sugar levels, and supporting digestion. Most studies use 1–3 g of ginger per day. Fresh ginger also provides potassium (415 mg per 100 g) and magnesium (43 mg per 100 g).
Is ginger keto-friendly?
Yes, in the amounts anyone actually uses. Fresh ginger has 17.77 g of carbohydrate per 100 g (15.8 g net), but a teaspoon of grated ginger (2 g) is only 0.3 g net carbs and a tablespoon (6 g) 0.9 g. Unsweetened ginger tea brings under 2 kcal to the cup, so it fits any carb budget.
What is the difference between fresh and dried ginger?
Fresh ginger root has 80 kcal per 100 g with about 79% water. Dried ground ginger is concentrated at approximately 335 kcal per 100 g with only about 10% water — over 4 times the calories per gram. The flavor is also different: fresh ginger is sharp and peppery, while dried ginger is warmer and more pungent. Nutritionally, 1 teaspoon of dried ginger (about 2 g) is roughly equivalent to 1 tablespoon of fresh grated ginger (6 g).
How much ginger can I eat per day?
Most research suggests up to 3–4 g of fresh ginger per day is safe and effective. For nausea relief, 1–1.5 g per day is typical. Excessive intake (above 5 g) may cause heartburn, diarrhea, or mouth irritation. If you take blood thinners or diabetes medication, consult your doctor, as ginger may interact with these drugs.
How many calories does ginger tea have?
Plain ginger tea made by steeping fresh ginger slices in hot water has approximately 2–5 kcal per cup, depending on how much ginger you use. The calories come from trace carbohydrates that dissolve into the water. Adding honey (about 21 kcal per teaspoon) or lemon (1 kcal per wedge) increases the count. Without sweeteners, a teaspoon of grated ginger (2 g) brings under 2 kcal to the cup.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ginger (Fresh Root) | 80 | 1.82 g | 17.77 g | 0.75 g |
| Garlic (Raw) | 149 | 6.36 g | 33.06 g | 0.5 g |
| Lemon | 29 | 1.1 g | 9.32 g | 0.3 g |
| Honey | 304 | 0.3 g | 82.4 g | 0 g |
| Tea (Black, Brewed) | 1 | 0 g | 0.3 g | 0 g |
per 100 g
Per 100 g, fresh ginger root has 80 kcal with 1.82 g of protein, 0.75 g of fat, and 17.77 g of carbs (2.0 g fiber). However, typical serving sizes are just 2–6 g, making ginger virtually calorie-free in practice — a tablespoon of grated ginger adds only 4.8 kcal.
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