Ginger root, raw

Fresh ginger root is a kitchen staple used in small amounts for its sharp, peppery-sweet heat, whether grated into stir-fries and curries, sliced into simmering broths and teas, minced into marinades alongside garlic, or candied and baked into gingerbread and cookies. Its fibrous texture means it is usually peeled with the edge of a spoon and grated or minced finely rather than eaten in large pieces, and a small knob goes a long way toward flavoring a whole dish, whether that is a pot of congee, a batch of pickled ginger for sushi, or a simple simmered syrup for cocktails and sodas. Thin slices simmered in hot water and honey also make a simple homemade ginger tea, a use found across many culinary traditions.

Choose firm, smooth-skinned roots without soft or wrinkled spots, and store unpeeled ginger in the refrigerator, where it keeps for a few weeks, or freeze it whole for longer storage and grate it straight from frozen without thawing. Values here are per 100 grams, but a typical serving is just a teaspoon, about 2 grams, reflecting how ginger functions as a seasoning rather than a food eaten in quantity. Even so, it carries some magnesium at 10% DV per 100 grams and very little sodium or sugar, fitting easily into almost any savory or sweet dish as an accent rather than a main ingredient, and a jar of grated or sliced ginger kept on hand makes it easy to season dishes on short notice.