Calories in ginger: 284 kcal per 100 g

Q: How many calories are in a portion of ginger?

A typical portion (1 g, a pinch) gives 3 kcal. Per 100 g the figure is 284 kcal.

Q: Is ginger high in manganese?

Yes. Ginger, ground has 28 mg manganese per 100 g, 1400 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does ginger have most of?

By share of the daily reference intake: manganese (28 mg, 1400 %), iron (46.8 mg, 334 %) and vitamin B6 (1 mg, 72 %) per 100 g.

Q: Is ginger high in fibre?

Yes. 14.1 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

What’s in a 1 g pinch

More than half of a pinch is carbohydrate, 0.2 g of it sugars and 0.4 g starch.

0.03 gFat

0.07 gProtein

0.6 gCarbohydrate

0.14 gFibre

0.09 gWater

0.1 gMinerals and the rest

0.03 gFat
0.07 gProtein
0.6 gCarbohydrate
0.14 gFibre
0.09 gWater
0.1 gMinerals and the rest

Above average for herbs and spices

Ginger is 284 kcal per 100 g. The 35 herbs and spices in this database average 193.

Ginger284

Herbs and spices average193

High in fibre

14.1 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per pinch0.14 g

Protein, per pinch0.07 g

Vitamins and minerals in ginger

Eight of the 19 reach the “high in” level, led by manganese.

14 %

Manganese

0.28 mg in a 1 g pinch

2nd of 27 herbs and spices

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Iron0.47 mg3.3 %

Vitamin B60.01 mg0.7 %

Zinc0.05 mg<1 %

Potassium9.1 mg<1 %

Copper0 mg<1 %

Also high in

A source of

None recorded

Vitamin D
Vitamin C
Folate
Vitamin B12

Show all 19 with amounts

Manganese0.28 mg, 14 %

Iron0.47 mg, 3.3 %

Vitamin B60.01 mg, 0.7 %

Zinc0.05 mg, <1 %

Potassium9.1 mg, <1 %

Copper0 mg, <1 %

Niacin (vitamin B3)0.06 mg, <1 %

Magnesium1.3 mg, <1 %

Pantothenic acid (vitamin B5)0.01 mg, <1 %

Phosphorus1.4 mg, <1 %

Riboflavin (vitamin B2)0 mg, <1 %

Calcium0.97 mg, <1 %

Chloride0.4 mg, <1 %

Vitamin A0.00037 mg, <1 %

Thiamin (vitamin B1)0 mg, <1 %

Vitamin Dnone recorded

Vitamin Cnone recorded

Folatenone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What ginger doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or folate.

Vitamin D

0mgin ginger

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin ginger

Find it inCherries, West Indian2150 % per 100 g

Folate

0mgin ginger

Find it inLiver, chicken, fried675 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Ginger against other herbs and spices

Ginger comes second for manganese here, just behind saffron.

28.4mg

28mg

9.8mg

9.1mg

8mg

7.9mg

Saffron+0.4 mg

Ginger, groundthis page

Mixed herbs, dried−18.2 mg

Sage, fresh−18.9 mg

Tarragon, dried, ground−20 mg

Thyme, dried, ground−20.1 mg

All values per 100 g, from the same dataset. Differences are against ginger.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about ginger

The questions people ask about ginger, answered from the dataset.

How many calories are in a portion of ginger?

A typical portion (1 g, a pinch) gives 3 kcal. Per 100 g the figure is 284 kcal.

Is ginger high in manganese?

Yes. Ginger, ground has 28 mg manganese per 100 g, 1400 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does ginger have most of?

By share of the daily reference intake: manganese (28 mg, 1400 %), iron (46.8 mg, 334 %) and vitamin B6 (1 mg, 72 %) per 100 g.

Is ginger high in fibre?

Yes. 14.1 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-832, Ginger, ground, 3 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Vegetables, Herbs and Spices Supplement, 1991 (13-832) with fatty acids from LGC (1987) and phytosterols from 13-865, and Marsh et al (1977) Composition of foods: spices and herbs, raw, processed and prepared. Values are per 100 g of the edible part; a pinch is 1 g, a pinch, the usual UK portion for herbs and spices. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 35 herbs and spices kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More herbs and spices

From the same group, with calories per 100 g, and the foods with the most manganese.

Chives, fresh27 kcal

Curry powder, mixed flavours316 kcal

How many calories are in ginger?

What’s in a 1 g pinch

Above average for herbs and spices

High in fibre

Vitamins and minerals in ginger

Manganese

Also high in

A source of

None recorded

What ginger doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Folate

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Ginger against other herbs and spices

Taken every morning since 1998.

Questions about ginger

More herbs and spices

More herbs and spices

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals