Nutrition for Ginger (ground)

Calories, Protein, Vitamins and More

image of ginger source

Ginger Nutrition Summary

One tablespoon of ground ginger (5.4 grams or 0.19 oz) contains 18 calories and 0.5 grams of protein. Ginger consist of 10% water, 72% carbohydrates, 9% protein, and 4% fat.

Ginger is an excellent source of many nutrients, including dietary fiber, iron, magnesium and potassium. It also contains significant amounts of calcium, niacin, selenium, zinc and manganese.

In one tablespoon of ground ginger:

  • Calories: 18
  • Protein: 0.5 g
  • Sugar: 0.2 g
  • Dietary fiber: 0.8 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 1.5 mg
There is no significant amounts of cholesterol in ginger.

See the Ginger Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Spices, ginger, ground.

Calories in Ginger

Ginger has 18 calories per tablespoon or 333 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

80% of calories in ginger are from carbohydrates, 10% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 80% of the calories in ground ginger are from carbohydrates. The carbs in ginger are mostly in the form of dietary fiber and sugar (80% and 20%). An excellent high-fiber food, a single tablespoon of ginger contains 3% of recommended daily values or 0.8 grams of dietary fiber.

  • Dietary fiber: 0.8 g
  • Sugar: 0.2 g
There is no significant amounts of starch in ginger.

Calories from Fat

A small portion, or 9% the calories in ground Ginger are from fat. Ginger has a moderate amount of total fat, with 0.2 grams per tablespoon. Most of the fat in ginger are saturated.

Ginger is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol or trans fat in ginger.

Omega-6 in Ginger

Ginger contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.04 g

Calories Similar to Ginger

Some other spices or herbs with similar calories to ginger by weight:

Protein in Ginger

A single tablespoon of Ginger contains 0.5 grams of protein. Although ginger is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.48 g
  • Tryptophan: 0.01 g
  • Threonine: 0.02 g
  • Isoleucine: 0.02 g
  • Leucine: 0.03 g
  • Lysine: 0.01 g
  • Methionine: < 0.1 g
  • Phenylalanine: 0.02 g
  • Valine: 0.02 g
  • Histidine: 0.01 g

Protein Similar to Ginger

Some other spices or herbs with similar amounts of protein to ginger by weight:

Vitamins and Minerals in Ginger

An good source of many nutrients, ground ginger contains abundant amounts of iron, magnesium and potassium. In fact, a single tablespoon of ginger contains 6% of recommended daily values or 1.1 milligrams of iron.

Vitamins in ginger (1 tbsp):
  • Vitamin a: 0.1 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: < 0.1 mg
  • Folate: 0.7 ug
  • Vitamin k: < 0.1 ug
Minerals in ginger (1 tbsp):
  • Calcium: 6.2 mg
  • Potassium: 71.3 mg
  • Iron: 1.1 mg
  • Magnesium: 11.6 mg
  • Zinc: 0.2 mg
  • Selenium: 3 ug
  • Phosphorus: 9.1 mg
  • Copper: < 0.1 mg
  • Manganese: 1.8 mg
  • Choline: 2.2 mg
There is no significant amounts of thiamin, pantothenic acid, vitamin e or vitamin b12 in ginger.

Similar to Ginger for Iron

Here are some other spices or herbs with similarly abundant amounts of iron to ginger:

Flavonoids and Carotenoids in Ginger [3]

Ginger contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one tablespoon of ginger:

  • beta-carotene: 1 ug

Ginger Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Ginger in Cooking

Ginger is in the top 25 most popular ingredients for recipes. Most recipes call for one or two tablespoons of ginger.

Friends and Relatives of Ginger

Foods commonly cooked with ginger: Other similar relatives:

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