scored 95/100
Also known as greater galangal, alpinia galanga, thai ginger, blue ginger
Galangal is an aromatic ginger-family rhizome rich in galangin and acetoxychavicol acetate, offering anti-inflammatory and antimicrobial benefits.
1.1 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Galangal (Alpinia galanga), sometimes called Thai ginger or blue ginger, is an aromatic rhizome central to Southeast Asian cuisine and traditional medicine. Dried and milled it concentrates to an estimated 330 kcal per 100g, with its pharmacology driven by galangin, a flavonol with antioxidant and anti-proliferative activity, alongside 1'-acetoxychavicol acetate (ACA) and gingerol-related diarylheptanoids that share ginger's anti-inflammatory chemistry. Conservatively it supplies meaningful manganese (around 18 mg per 100g), iron, magnesium, and potassium, reflecting its dense rhizome structure. Mechanistically, galangin scavenges free radicals and modulates inflammatory enzymes, while ACA exhibits notable antimicrobial and chemopreventive activity in laboratory studies. Galangal's sharper, more citrus-pine aroma distinguishes it from common ginger, and its volatile oils are best preserved by adding it toward the end of cooking. As a functional spice it offers ginger-family benefits with a distinctive bioactive flavonol profile.
Galangin and diarylheptanoids inhibit inflammatory enzymes and scavenge reactive oxygen species
1'-acetoxychavicol acetate disrupts microbial membranes and enzyme function
Aromatic volatile oils and pungent compounds stimulate digestive secretions and motility
Galangal's bioactives have no circadian dependency and are consumed as a culinary spice.
Fasting-compatible
Negligible calories per culinary serving; compatible with fasting.
Per 100 g of the default form. Bars show how much higher or lower galangal is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Galangal is classified as a herbs & spices. Galangal is an aromatic ginger-family rhizome rich in galangin and acetoxychavicol acetate, offering anti-inflammatory and antimicrobial benefits.
Galangal scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
In a 2 g serving, galangal is highest in Manganese (~16% DV).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1.1 g of net carbs (1.4 g total minus 0.3 g fiber).
Best any time of day. Galangal's bioactives have no circadian dependency and are consumed as a culinary spice.
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating galangal alongside several other herbs & spices sources.
Galangal pairs nicely with: Pair with lemongrass and coconut milk because the fat carries galangal's fat-soluble flavonols and balances its sharp aroma; Combine with chili and lime in Thai soups because the acidity brightens galangal's pine-citrus notes.
Encyclopedia entries that supply the same signature nutrients galangal contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients galangalcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.