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Home / Health Tools / Food Benefits A–Z / Ginger Benefits & Nutrition

Ginger Benefits & Nutrition

Ginger benefits: nutrition per 100 g (80 kcal, 2 g fibre), how much to eat a day, who should be careful and the best season in India. Also called Adrak.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Adrak · Spices & herbs

  • 80 kcalenergy
  • 1.8 gprotein
  • 2 gfibre
  • Year-round (new crop Dec–Feb)best season in India

Per 100 g (fresh root)

Health benefits of ginger

  • Good evidence that ginger may help ease nausea, including morning sickness.
  • May support digestion and reduce bloating.
  • Gingerols have anti-inflammatory activity.
  • A warming base for teas and kadha.

How to eat it

Grate into chai, dal and stir-fries, or boil slices for ginger-lemon tea.

How much a day: A 1–2 inch piece of fresh ginger (about 2–4 g dried equivalent).

Who should be careful

  • Large amounts can cause heartburn.
  • If you take blood thinners, ask your doctor before ginger supplements.
  • Pregnancy: food amounts are fine for nausea; ask before supplements.

Best season in India

Year-round (new crop Dec–Feb). See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of ginger?

Good evidence that ginger may help ease nausea, including morning sickness. May support digestion and reduce bloating. Gingerols have anti-inflammatory activity.

How much ginger can I have a day?

A 1–2 inch piece of fresh ginger (about 2–4 g dried equivalent). Grate into chai, dal and stir-fries, or boil slices for ginger-lemon tea.

Who should be careful with ginger?

Large amounts can cause heartburn. If you take blood thinners, ask your doctor before ginger supplements. Pregnancy: food amounts are fine for nausea; ask before supplements.

When is ginger in season in India?

Year-round (new crop Dec–Feb).

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More spices & herbs

🥗 Turmeric🌱 Ajwain🥗 Methi seeds🌿 Tulsi🧄 Garlic🥗 Cinnamon🥗 Cumin🌿 Fennel seeds🥗 Black pepper🍃 Curry leaves🌱 Mint

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content