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

Fresh ginger

Ginger consist of 1% fat, 1% protein, 9% carbs, 1% fiber and 85% water. With 52 of calories per 100g it's 105% higher than other foods in Herbs and other products. In total 17.31% of the calories in Ginger come from fat, 7.69% from protein and 69.23% from carbohydrates.

  • low GI Glycemic Index: 15
  • Low carb Only 0.45 carbs per serving
  • low GL Glycemic Load: 0.1
  • low Fructose
  • Gluten free
  • Lactose free
  • high Potassium Covers 0.52% of Potassium RDA per portion

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. It contains low amounts of Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
avg Herbs and other products[1]
Calories (kcal) 52 49.5
Fat (g) 1 0.9
Protein (g) 1 2.6
Carbohydrates (g) 9 5.8
Mono- & Di-Saccharides (g) 9 5.8
Polysaccharides (g) 0 5.8
Fibers (g) 1 3.5
Sodium (mg) 15 20.2
Water (g) 85 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
  • 0.05g of Fat
  • 0.05g of Protein
  • and 0.45g of Carbs
  • 0.75mg of sodium - 0.05% of the RDA for sodium.
  • 2.25mg of Magnesium, that covers 0.7% of the recommended daily allowance (RDA) for Magnesium.
  • 0.06mg of Zinc - 0.6% of the RDA for Zinc.
  • 0.025mg of Iron - 0.21% of the RDA for Iron.
  • 20.75mg of Potassium - 0.52% of the RDA for Potassium.
  • 0.25mg of Vitamin C - 0.24% 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 0.6g)

Nutrient distribution per gram

What vitamins are in Ginger?

per 100g
Vitamin C (mg) 5 56.5
Vitamin E (mg) 0.001 0.9
Vitamin B1 / Thiamine (mg) 0.02 0.1
Vitamin B2 (mg) 0.04 0.2
Vitamin B6 (mg) 0.16 0.2
Vitamin B9 / Folate (μg) 10 45.5
Vitamin B12 (μg) 0 0
Retinol (μg) 0 0
beta-Carotene (μg) 5 1852.2
[1] average of Herbs and other products

Rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Ginger

per 100g
Magnesium (mg) 45 38.4
Zinc (mg) 1.2 0.8
Sodium (mg) 15 20.2
Calcium (mg) 20 179.7
Iron (mg) 0.5 4.6
Potassium (mg) 415 377.8
Phosphorus (mg) 30 46.7
[1] average of Herbs and other products

High in minerals?


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 20+ year old male


9% of Ginger are carbs, per serving (5g) that is 0.45g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 9 5
Polysaccharides (g) 0 0.3
Total carbs (g) 9 5.8
[1] average of Herbs and other products

How high is 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

Of the 1g total fat per 100g, 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 0mg.