Ginger - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Ginger

Ginger consists of 1% fat, 1% protein, 9% carbs, 1% fiber and 85% water. Ginger has 52 calories per 100g, that is 105% higher than other foods in Herbs and other products. In total 17% of the calories in Ginger are from fat, 8% from protein and 69% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Low in carbs Only 0.5g carbs in a serving of 5g
  • Low Glycemic Load Glycemic Load: 0.1
  • High in potassium Covers 0.0% of Potassium RDA per portion
On this page you will find information on:

Can you eat Ginger for a low carb diet?

With 0.45g of carbs and a Glycemic Load of 0.1 in a portion of 5g, Ginger can be consumed for a ketogenic or low-carb diet. Ginger contains low amounts of Fructose, is Gluten free and has no Lactose.

Ginger: nutrition facts & data

Nutrition facts
per 100g 		Ginger
avg Herbs and other products[1]
Calories (kcal) 52.0 49.5
Fat (g) 1.0 0.9
Protein (g) 1.0 2.6
Carbohydrates (g) 9.0 5.8
Mono- & Di-Saccharides (g) 9.0 5.8
Polysaccharides (g) 0.0 5.8
Fibers (g) 1.0 3.5
Sodium (mg) 15.0 20.2
Water (g) 85.0 84.8
[1] average of Herbs and other products

Breakdown in percent (%) of total calories

An average portion size (5g) of Ginger contains:

  • 2.6 Calories
  • 0.1g of Fat
  • 0.1g of Protein
  • and 0.5g of Carbs
  • 0.8mg of sodium - 0.0% of the RDA for sodium.
  • 2.3mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.0mg of Iron - 0.0% of the RDA for Iron.
  • 20.8mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.3mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Ginger you get

  • 0.11 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Herbs and other products have on average 0.45g of proteins per 1 gram of carbs.
  • 0.11 grams of fat (total average 0.66g, other foods in Herbs and other products 0.16g)
  • 0.11 grams of fibers (total average 0.13g, other foods in Herbs and other products 0.60g)

Nutrient distribution per gram

What vitamins are in Ginger?

Vitamins
per 100g 		Ginger
avg[1]
Vitamin C (mg) 5.0 56.5
Vitamin E (mg) 0.0 0.9
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.0 0.2
Vitamin B6 (mg) 0.2 0.2
Vitamin B9 / Folate (μg) 10.0 45.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 5.0
[1] average of Herbs and other products

Is Ginger rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (5g) for Ginger of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Ginger

Minerals
per 100g 		Ginger
avg[1]
Magnesium (mg) 45.0 38.4
Zinc (mg) 1.2 0.8
Sodium (mg) 15.0 20.2
Calcium (mg) 20.0 179.7
Iron (mg) 0.5 4.6
Potassium (mg) 415.0 377.8
Phosphorus (mg) 30.0 46.7
[1] average of Herbs and other products

Is Ginger high in minerals?

info

Again, for every mineral contained in Ginger we looked at the portion size (5g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Ginger

9.0% of Ginger are carbs, per serving of 5g that makes 0.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Ginger
avg[1]
Monosaccharides (g) 9.0 5.0
Polysaccharides (g) 0.0 0.3
Total carbs (g) 9.0 5.8
[1] average of Herbs and other products

How high are the Glycemic Index and the Glycemic Load for Ginger?

The Glycemic Index of Ginger is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Ginger

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Ginger

Of the 1.0g total fat per 100g in Ginger, 0.3g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.