Calories in ginger: 44 kcal per 100 g

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

A typical portion (1 g, a pinch) gives 0 kcal. Per 100 g the figure is 44 kcal.

Q: Is ginger a source of copper?

It is a source of copper: 0.23 mg per 100 g, 23 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

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

By share of the daily reference intake: copper (0.23 mg, 23 %), potassium (415 mg, 21 %) and manganese (0.23 mg, 12 %) per 100 g.

Q: Is ginger a good source of protein?

Ginger, fresh has 1.8 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.

What’s in a 1 g pinch

More than half of a pinch is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.01 gFat

0.02 gProtein

0.08 gCarbohydrate

0.02 gFibre

0.79 gWater

0.1 gMinerals and the rest

0.01 gFat
0.02 gProtein
0.08 gCarbohydrate
0.02 gFibre
0.79 gWater
0.1 gMinerals and the rest

Below average for herbs and spices

Ginger is 44 kcal per 100 g. The 35 herbs and spices in this database average 193.

Ginger44

Herbs and spices average193

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per pinch0.02 g

Salt, per pinch0 g

Vitamins and minerals in ginger

Two of the 20 reach the “source of” level, copper first; none reaches “high in”.

<1 %

Copper

0 mg in a 1 g pinch

18th of 24 herbs and spices

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Potassium4.2 mg<1 %

Manganese0 mg<1 %

Magnesium0.43 mg<1 %

Vitamin B60 mg<1 %

Vitamin C0.05 mg<1 %

None recorded

Vitamin A
Vitamin D
Vitamin B12

Show all 20 with amounts

Copper0 mg, <1 %

Potassium4.2 mg, <1 %

Manganese0 mg, <1 %

Magnesium0.43 mg, <1 %

Vitamin B60 mg, <1 %

Vitamin C0.05 mg, <1 %

Niacin (vitamin B3)0.01 mg, <1 %

Folate0.00011 mg, <1 %

Phosphorus0.34 mg, <1 %

Iron0.01 mg, <1 %

Pantothenic acid (vitamin B5)0 mg, <1 %

Zinc0 mg, <1 %

Vitamin E0 mg, <1 %

Riboflavin (vitamin B2)0 mg, <1 %

Calcium0.16 mg, <1 %

Thiamin (vitamin B1)0 mg, <1 %

Vitamin K0.000001 mg, <1 %

Vitamin Anone recorded

Vitamin Dnone 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 or vitamin A, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin ginger

Find it inBloater, grilled500 % per 100 g

Zinc

3%in ginger, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin A

0mgin ginger

Find it inLiver, calf, fried3152 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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

Per 100 g, tarragon (dried, ground) has the most copper in this comparison, followed by pepper (cayenne, ground).

0.7mg

0.5mg

0.3mg

0.2mg

Tarragon, dried, ground+0.5 mg

Pepper, cayenne, ground+0.2 mg

Saffron+0.1 mg

Ginger, freshthis page

Coriander leaves, fresh0 mg

Garlic powder−0.1 mg

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

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Questions about ginger

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of ginger?

A typical portion (1 g, a pinch) gives 0 kcal. Per 100 g the figure is 44 kcal.

Is ginger a source of copper?

It is a source of copper: 0.23 mg per 100 g, 23 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does ginger have most of?

By share of the daily reference intake: copper (0.23 mg, 23 %), potassium (415 mg, 21 %) and manganese (0.23 mg, 12 %) per 100 g.

Is ginger a good source of protein?

Ginger, fresh has 1.8 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-890, Ginger, fresh, published by Public Health England under the Open Government Licence v3.0. Main data references: USDA SR26, 2013. Values are per 100 g of the edible part; a pinch is 1 g, a pinch, the usual UK portion for herbs and spices. Edible proportion: 93 % of the weight as bought is eaten. 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 copper.

Garlic powder246 kcal

Mint, fresh43 kcal

How many calories are in ginger?

What’s in a 1 g pinch

Below average for herbs and spices

Low in sugar, almost no salt

Vitamins and minerals in ginger

Copper

None recorded

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

Vitamin D

Zinc

Vitamin A

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 copper

Nutrient guides

Nutrition

Vitamins and minerals