Galangal
Galangal is an aromatic ginger-family rhizome rich in galangin and acetoxychavicol acetate, offering anti-inflammatory and antimicrobial benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Niacin0.10 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Vitamin C0.10 mg<1% DV
- Manganese0.36 mg16% DV
- Iron0.24 mg1% DV
- Copper0.01 mg<1% DV
- Magnesium3.6 mg<1% DV
- Potassium22.0 mg<1% DV
- Zinc0.05 mg<1% DV
- Phosphorus3.0 mg<1% DV
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese783% DV
- Iron67% DV
- Copper44% DV
- Magnesium43% DV
- Niacin31% DV
Overview
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.
Health Benefits (3)
- Reduces inflammation and oxidative stressmoderateGalangin and diarylheptanoids inhibit inflammatory enzymes and scavenge reactive oxygen species
- Provides antimicrobial activitylimited1'-acetoxychavicol acetate disrupts microbial membranes and enzyme function
- Supports digestionlimitedAromatic volatile oils and pungent compounds stimulate digestive secretions and motility
Food Pairings
- ·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
Practical Tips
- ·Rehydrate dried galangal or add it late in cooking to preserve heat-sensitive volatile oils
- ·Use sparingly as a ginger substitute—galangal is sharper and more peppery than common ginger
Optimal Timing
Galangal's bioactives have no circadian dependency and are consumed as a culinary spice.
Negligible calories per culinary serving; compatible with fasting.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
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.
What people ask about galangal
What is galangal?
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.
Is galangal healthy?
Galangal scores 97/100 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.
Is galangal high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is galangal high in fiber?
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
What vitamins and minerals are in galangal?
In a 2 g serving, galangal is highest in Manganese (~16% DV).
Is galangal keto-friendly?
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).
When is the best time to eat galangal?
Best any time of day. Galangal's bioactives have no circadian dependency and are consumed as a culinary spice.
How much galangal should I eat?
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.
What pairs well with galangal?
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.
Supplements that mirror Galangal's nutrient profile
Encyclopedia entries that supply the same signature nutrients galangal contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Galangal
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.