Spices, ginger, ground
FDC 170926tsp (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 85 · -8 vs Spices & herbs medianGround ginger scores 85 of 100, Strong, though it ranks only 43 of 60 among spices and herbs, below the category's typical score of 93. Its nutrient profile still shows real strength on paper: iron at 110 percent of the Daily Value, magnesium at 51 percent, fiber at 50 percent, and potassium at 28 percent, all excellent.
Those percentages are calculated per 100 grams, but ginger is used a teaspoon at a time, about 2 grams, stirred into curries, baked goods, or tea, so the actual nutrient contribution from a normal shake of the jar is small. It's a flavoring spice rather than a food eaten in any real quantity, worth keeping in mind before treating those Daily Value figures as a realistic serving.
See how this score is calculated, build a plate around spices, ginger, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | 17% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 27 mg | 1% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 14 g | 50% |
| Sugars | 3.4 g | |
| Protein | 9 g | 18% |
| Potassium | 1320 mg | 28% |
| Calcium | 114 mg | 9% |
| Iron | 20 mg | 110% |
| Magnesium | 214 mg | 51% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.08 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.54 mg | 0% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0.28 g | 1% |
| Sugars | 0.07 g | |
| Protein | 0.18 g | 0% |
| Potassium | 26 mg | 1% |
| Calcium | 2.3 mg | 0% |
| Iron | 0.4 mg | 2% |
| Magnesium | 4.3 mg | 1% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin A | 0.04 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170926Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, pumpkin pie spiceDensity 86 vs 85Spices, pepper, whiteDensity 88 vs 85Spices, allspice, groundDensity 89 vs 85Original analysis by NutriVerdict
In the kitchen and how to use it
Ground ginger is the dried, powdered form of ginger root, with a warmer, more concentrated and slightly sweeter heat than the bright, sharp bite of fresh ginger. It is a baking staple in gingerbread, spice cookies, and cakes, a common component of spice blends like curry powder and pumpkin spice, and a quick way to add warmth to marinades, dressings, or a mug of tea, since a pinch goes a long way. It is not a direct substitute for fresh ginger in stir-fries, since the dried form lacks the juicy bite and aroma of the fresh root, but it works well anywhere a background warmth is wanted rather than a sharp fresh kick.
Buy it in small quantities, since ground spices lose their potency over time, and store it in a sealed jar away from light and heat, using it within about a year for the best flavor. Because it is used by the teaspoon, the 335 calories and 71.6 grams of carbohydrate listed per 100 grams do not reflect an actual serving, which is closer to 2 grams. Per 100 grams it is notable for iron at about 110% of the Daily Value and fiber at 50%, figures worth knowing for anyone who uses ginger by the tablespoon in a big batch of holiday baking.
Frequently asked questions about spices, ginger
How many calories are in ground ginger?
335 calories per 100 grams, but a typical teaspoon is only about 2 grams so it adds a negligible amount to a dish.
Is ground ginger a good source of iron?
Per 100 grams it has about 110% of the Daily Value for iron, though actual spice servings are small.
What is ground ginger used for?
It's common in baking, spice blends, marinades, and teas, offering a more concentrated, warmer flavor than fresh ginger root.