8 Health Benefits of Ginger, Nutrition Facts, And Simple Ginger Recipes To Try 

Learn more about ginger's health benefits, nutritional facts, and recipes to easily add it to your daily meals.


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When you think about spices, what’s the first one that comes to your mind? For many of us, ginger takes a top spot. But beyond its use in adding a zesty kick to our favorite dishes, there’s a world to explore about this amazing root.

Ginger, scientifically known as Zingiber officinale, is a flowering plant that originated in Southeast Asia. It’s been used for thousands of years for its distinct flavor PLUS there are many health benefits of Ginger too.

When we refer to ‘ginger’, we’re typically talking about the underground stem, or rhizome, of the ginger plant, also known as ginger root.

This rhizome can be consumed fresh, dried, powdered, or even as an oil or juice. It’s an integral part of many cuisines around the world, and is well-regarded for its role in traditional and alternative medicine.

But ginger is more than just a spice or herbal remedy. It’s a super-root packed with nutrients and bioactive compounds that have powerful benefits for your body and brain.

Top Health Benefits of Ginger

The Health Benefits of Ginger PIN

Ginger, thanks to its wealth of beneficial compounds and properties, offers a multitude of health benefits. Here are some of the most important ways ginger can contribute to your well-being.

1. Fights Nausea and Vomiting

One of the most well-known benefits of ginger is its ability to ease nausea.

From sea-sickness to morning sickness and even the side effects of chemotherapy, numerous studies have concluded that ginger may be an effective natural remedy for nausea and vomiting.

2. Aids Digestion

Ever feel like your food is just sitting in your stomach, not going anywhere? Ginger can help with that.

The compounds found in ginger help stimulate the digestive enzymes that break down food, leading to more efficient digestion and absorption of nutrients.

3. Anti-Inflammatory Properties

If you’re dealing with inflammation, adding ginger to your diet might be worth considering.

The gingerol compound in ginger has been found to have potent anti-inflammatory effects, which can help manage the symptoms of conditions like arthritis.

4. Boosts Immune System

With its high antioxidant content, ginger helps strengthen the immune system, protecting the body against harmful bacteria and viruses.

So, next time you feel a cold coming on, try sipping on some warm ginger tea.

5. Regulates Blood Sugar

Research shows that ginger may lower blood sugar levels and improve heart disease risk factors in patients with type 2 diabetes.

Including ginger in your diet could, therefore, be a helpful addition to diabetes management.

6. Lowers Cholesterol Levels

Studies have suggested that ginger can reduce LDL cholesterol and triglyceride levels, similar to the cholesterol-lowering effects of many medications.

High levels of LDL cholesterol are linked to an increased risk of heart disease, so including ginger in your diet can contribute to heart health.

7. Improves Brain Function

Ginger’s antioxidant and anti-inflammatory effects can also extend to the brain.

Research indicates that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses in the brain, which is important as oxidative stress and chronic inflammation can accelerate the aging process.

8. Helps with Weight Loss

Some studies have suggested that ginger supplementation could help with weight loss by increasing feelings of fullness, reducing hunger, and boosting metabolism.

These health benefits are just the tip of the iceberg. Ginger’s medicinal properties have been highly regarded in various cultures for centuries, and modern science is just catching up to what our ancestors already knew.

This article provides more details where you can learn more about the various studies that have been done on the health benefits of ginger.

Types of Ginger: A Guide to the Different Forms of Ginger

Whether it’s in the form of fresh ginger root, ginger extract, ginger powder, or even a ginger supplement, including this spice in your daily regimen is a simple yet powerful way to enhance your health and wellness.

Ginger is a versatile spice, available in various forms like fresh ginger root, dry ginger, powdered ginger, and even ginger extract.

Fresh ginger is often preferred for its superior flavor and robust nutrient profile.

Dry ginger and ginger powder are convenient for baking and cooking, and ginger extract or ginger supplement can offer a concentrated dose of ginger’s health benefits.

Ginger Raw or Cooked: Which Provides the Most Nutritional Benefits?

Though cooking ginger can alter some of its nutritional content, both raw and cooked forms retain significant health benefits. It’s more about how you like to consume it.

Try ginger tea, chew on a fresh ginger root, or cook it into your favorite dishes.

Ginger Nutrition Facts: A Closer Look

Ginger is more than just a flavor punch; it’s a nutritional powerhouse, too. Here are some key nutritional facts for 100 grams of ginger (when raw):

  • Calories: 80
  • Carbohydrates: 18 g
  • Dietary fiber: 2 g
  • Protein: 1.8 g
  • Vitamin C: 5 mg
  • Vitamin B6: 0.16 mg
  • Magnesium: 43 mg
  • Potassium: 415 mg
  • Iron: 0.6 mg
  • Calcium: 16 mg

As you can see, ginger packs quite the nutritional punch for such a small dose.

How to Incorporate Ginger into Your Diet

How To Incorporate Ginger into Your Diet

Including ginger in your diet can be as easy as adding it to your smoothie or morning cup of tea.

Try these ideas:

  1. Brew a warming ginger tea with fresh ginger and lemon.
  2. Grate fresh ginger into your stir-fries or soups for a flavor boost.
  3. Use ginger powder in your baking recipes.
  4. Take ginger supplements for a concentrated dose of its benefits.
  5. Add pickled ginger as a side dish to your sushi.

Ginger Recipes to Try Today

Including ginger in your culinary adventures can be a delicious and beneficial experience – aside from the medicinal benefits, ginger helps liven up a wide range of dishes by adding a tang and kick of spice!

Here are some ginger recipes to try:

  1. Ginger-Carrot Soup: Start with sautéing onions, add carrots, fresh ginger, garlic, and vegetable broth. Simmer until carrots are soft, then blend until smooth. Serve with a dollop of Greek yogurt and a sprinkle of chopped fresh parsley.
  2. Asian Ginger Salad: This refreshing salad includes mixed greens, shredded carrots, cucumber, red bell peppers, edamame, and a tangy ginger-soy vinaigrette. Top with sesame seeds and grilled chicken or tofu for extra protein.
  3. Green Ginger Smoothie: Blend spinach, banana, fresh ginger root, chia seeds, and almond milk until smooth. It’s a refreshing and energy-boosting start to your day!
  4. Ginger-Tahini Dip: Mix tahini, lemon juice, olive oil, grated ginger, garlic, and a dash of cayenne pepper for a savory dip that pairs well with veggies or pita bread.
  5. Ginger Veggie Frittata: Whisk together eggs, chopped fresh herbs, and a splash of milk. Sauté vegetables like bell peppers, zucchini, and onion with freshly grated ginger, then add the egg mixture and bake until set.
  6. Stir-Fried Ginger Tofu: Stir-fry firm tofu, bell peppers, snap peas, and broccoli in a pan. Add a sauce made of soy sauce, fresh ginger, garlic, and a bit of cornstarch. Serve with steamed brown rice for a quick, balanced meal.
  7. Ginger-Marinated Grilled Chicken: Marinate chicken breasts in a mixture of olive oil, lemon juice, minced ginger, garlic, and herbs. Grill until done, and serve with a side of grilled vegetables or a fresh salad.
  8. Ginger-Pumpkin Muffins: For a sweet finish, combine whole wheat flour, pumpkin puree, brown sugar, eggs, and a warming blend of ginger, cinnamon, and nutmeg and bake in a muffin tray. Perfect for a hearty breakfast or a delicious snack.

How to Select and Store Ginger

When shopping for fresh ginger root, look for pieces that feel firm and heavy, with smooth skin.

To store, keep unpeeled ginger in a resealable plastic bag or Tupperware container in your refrigerator or freezer.

Side Effects of Eating Too Much Ginger

Ginger is generally safe to consume, but like all things, moderation is key.

High doses of ginger may cause mild side effects like heartburn, diarrhea, and stomach discomfort.

Can Dogs Eat Ginger?

Dogs can safely consume small amounts of ginger. In fact, ginger benefits to dogs may include helping to alleviate nausea or joint pain due to its anti-inflammatory properties.

There we have it, friends – a deep dive into the world of ginger. From easing digestive discomfort to fighting inflammation, ginger is an all-star spice that’s as beneficial as it is delicious.

As the founder of Trail & Kale, and seasoned marathoner & ultrarunner, Alastair loves bringing our readers independent running shoe reviews and gear insights to help you run your best. Learn more about Trail & Kale here.


  1. Ginger definitely has anti inflammatory properties and studies suggest it may well be good for gout which i suffer from. As well as gingerols you’ve mentioned, ginger also has shogaols and zingerones. These compounds have been shown to inhibit the production of inflammatory mediators, such as prostaglandin E2, nitric oxide, and pro-inflammatory cytokines. They can also help to reduce inflammation by blocking the activity of enzymes that promote inflammation. I drink ginger tea every day.


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