Whether you're making this delicious quick ginger chicken stew or simply adding fresh ginger to a cup of tea, it's worth taking a closer look at its nutritional value. Ginger has long been used in cuisines around the world and is also widely associated with a variety of traditional health benefits. Read on to discover more about ginger nutrition and simple ways to enjoy it.
Ginger nutrition at a glance
Fresh ginger is a common ingredient in many HelloFresh recipe boxes, so it's worth understanding what it adds nutritionally. A typical 10-gram serving of fresh ginger provides approximately:
- 8 calories
- 1.8 grams of carbohydrates
- 0.2 grams of protein
- 0.1 grams of fat
- 0.2 grams of fibre
- 42 mg of potassium
Ginger also contains small amounts of magnesium, phosphorus, vitamin C and vitamin B6. Ground ginger provides many of the same nutrients but is much more concentrated, so a typical serving is closer to one gram than 10 grams.
Potential benefits of ginger
Ginger has been used in cooking and traditional remedies for centuries. According to the NHS, it may help relieve feelings of nausea, although research into its effectiveness is still ongoing. Ginger also contains naturally occurring compounds such as gingerols and shogaols, which have shown antioxidant and anti-inflammatory properties in laboratory studies.
While more research is needed to understand exactly how these compounds affect human health, they are one of the reasons ginger continues to attract scientific interest. If you enjoy cooking with fresh ingredients, ginger also fits well into many whole food diet recipes because it is typically used with very little processing.
Is fresh ginger good for you?
Fresh ginger is an ingredient found in popular dishes such as sesame-ginger chicken, where it adds both flavour and nutrients. While cooking may slightly alter some of its naturally occurring compounds, fresh ginger still retains much of its nutritional value and distinctive flavour. It's truly a versatile ingredient, ideal for both savoury dishes and refreshing drinks.
Ground ginger contains many of the same nutrients as fresh ginger, although it is more concentrated and is typically used in smaller amounts. Over time, however, its flavour and aroma gradually fade. Due to this, ground ginger is best used while relatively fresh. Store it in an airtight container away from heat and moisture to help preserve its quality.
Cooking with ginger
This glazed ginger chicken and pepper stir-fry is a great example of how versatile fresh ginger can be in home cooking. It adds warmth and depth of flavour to stir-fries while pairing well with a wide range of vegetables, herbs and spices. Ginger can also be baked into sweet treats like biscuits, where it provides its distinctive aroma and gentle spice.
Many vegetarian recipes make use of ginger because it complements ingredients such as garlic, chilli and fresh vegetables. It's equally at home in curries, soups, noodle dishes and vegetarian pasta recipes. Ginger also pairs well with fish and seafood, as seen in dishes from our calorie smart recipe collection. When cooking with fresh ginger, peel away the outer skin before grating or slicing, as it can be tough and slightly bitter.
Ginger in drinks
Many people wonder whether ginger drinks offer the same nutritional benefits as fresh ginger. The answer depends on how the drink is made and how much ginger it contains. Some of the most popular ginger drinks include:
- Ginger tea
- Lemon and ginger tea
- Fresh ginger shots
- Ginger beer
- Ginger ale
In simple drinks such as homemade ginger tea, fresh ginger is steeped in hot water to release its flavour and some of its naturally occurring compounds, including gingerols. Although you don't usually eat the ginger itself, the infusion still captures some of its distinctive characteristics.
Drinks such as ginger beer and ginger ale are different. While they may contain ginger, they're often higher in added sugar and other ingredients. Because of this, they're best enjoyed occasionally rather than relied on as a source of ginger's nutritional benefits.
Is ginger good for you FAQs
Is fresh ginger good for you?
Yes. Fresh ginger is considered a nutritious ingredient that can be enjoyed as part of a healthy, balanced diet. It contains small amounts of fibre, protein and several vitamins and minerals, along with naturally occurring compounds such as gingerols. According to the NHS, ginger may help relieve feelings of nausea, while laboratory studies suggest some of its compounds have antioxidant and anti-inflammatory properties.
Can you eat ginger every day?
Yes, most people can enjoy ginger every day in moderate amounts. Fresh ginger can easily be added to meals, smoothies or hot drinks without any issues. However, consuming large amounts may cause heartburn, stomach discomfort or diarrhoea in some people, so it's best enjoyed as part of a varied diet rather than in excessive quantities.
Is ginger healthier raw or cooked?
Neither raw nor cooked ginger is necessarily healthier than the other, as both offer different advantages. Raw ginger retains more of certain nutrients, including vitamin C, while cooked ginger still provides flavour and many of its naturally occurring compounds. The best choice often depends on how you plan to use it in your cooking.
Does ginger lose nutrients when cooked?
Yes, some nutrients and naturally occurring compounds are affected by heat, particularly when ginger is cooked at high temperatures for long periods. Even so, many of its beneficial compounds remain, and cooked ginger continues to add flavour and nutritional value to a wide variety of dishes and drinks.
Is it safe to eat raw fresh ginger?
Yes. Most people can safely eat raw fresh ginger unless they have a medical condition or allergy that makes it unsuitable. It can be grated into salads, stirred into dressings or infused in hot drinks, adding both flavour and nutrition. If you're trying raw ginger for the first time, start with a small amount, as its flavour can be quite strong.