scored 77/100
Ginger root is a pungent rhizome rich in bioactive compounds like gingerols and shogaols, delivering anti-inflammatory and digestive benefits with minimal calories and a notable potassium content.
13.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
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 77.
Ginger (Zingiber officinale) is a flowering plant native to Southeast Asia that has been used in traditional medicine for over 5,000 years. The underground stem, or rhizome, contains the culinary and medicinal compounds responsible for its characteristic sharp flavor and warming properties. Unlike many roots, ginger is relatively low in calories (80 kcal/100g) while providing meaningful amounts of potassium (415mg), magnesium (43mg), and vitamin C (5mg). The primary longevity-relevant compounds are gingerols and shogaols—pungent polyphenols that persist even after drying or cooking. These bioactives have been extensively studied for anti-inflammatory, antimicrobial, and gastroprotective effects. Ginger's ability to modulate inflammatory pathways and support digestive function makes it particularly valuable for aging populations managing chronic low-grade inflammation, a key hallmark of longevity. Regular consumption has been associated with improved metabolic health, reduced nausea, and enhanced gastrointestinal motility. Its accessibility, long safety record, and versatility across cuisines make ginger a practical dietary addition for sustained health optimization.
Gingerols and shogaols inhibit NF-κB signaling and reduce pro-inflammatory cytokines (IL-6, TNF-α) at the cellular level
Ginger stimulates gastric contractions and increases digestive enzyme secretion while blocking serotonin receptors implicated in nausea signaling
Bioactive compounds enhance glucose uptake in muscle tissue and reduce hepatic glucose production, potentially lowering postprandial blood sugar spikes
Ginger reduces triglyceride levels and LDL oxidation while improving HDL cholesterol through antioxidant and anti-inflammatory pathways
Polyphenols in ginger scavenge free radicals and upregulate endogenous antioxidant enzyme systems including superoxide dismutase and catalase
Ginger's digestive and anti-inflammatory effects are maximized when consumed with meals. Midday consumption supports post-lunch glucose regulation and afternoon inflammation management without interfering with sleep.
Breaks a fast
While ginger can be taken any time, consuming it with food enhances both absorption and tolerability. Those with blood-thinning medications should moderate intake due to minor antiplatelet effects.
Per 100 g of the default form. Bars show how much higher or lower ginger root is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Ginger Root is classified as a vegetable. Ginger root is a pungent rhizome rich in bioactive compounds like gingerols and shogaols, delivering anti-inflammatory and digestive benefits with minimal calories and a notable potassium content.
Ginger Root scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Vitamin B6, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.7 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, ginger root is highest in Copper (~21% DV), Vitamin B6 (~10% DV).
Not really. A 85 g serving has about 13.4 g of net carbs (15.1 g total minus 1.7 g fiber).
Best in the midday. Ginger's digestive and anti-inflammatory effects are maximized when consumed with meals. Midday consumption supports post-lunch glucose regulation and afternoon inflammation management without interfering with sleep.
A typical serving is around 85 g (~68 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 ginger root alongside several other vegetable sources.
Ginger Root pairs nicely with: Pair with black pepper because piperine enhances gingerol bioavailability and absorption in the gastrointestinal tract; Combine with turmeric because both contain complementary anti-inflammatory polyphenols; curcumin and gingerols work synergistically on NF-κB pathways; Mix with lemon or citrus because vitamin C stabilizes gingerol compounds and enhances antioxidant activity; Add to fermented foods (kimchi, sauerkraut) because ginger's antimicrobial compounds support beneficial probiotic colonization.
Encyclopedia entries that supply the same signature nutrients ginger root contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients ginger rootcontributes 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.