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Herbs and Spices  / Fresh Herbs

Ginger Nutrition Facts

Luya/laya
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 74%
Calories 46kcal / 2530kcal (1%)

Macronutrients

Total Fat
0.8 g/ 42g (1%)
low
Saturated Fat
0.31 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.31 g
Total Carbohydrates
8.5 g/ 348g (2%)
Dietary Fiber
1.1 g/ 20g (5%)
Sugar
0.9 g/ 63g (1%)
Protein
1.1 g/ 71g (1%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
4 mg/ 70mg (5%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
0.6 mg NE/ 16mg NE (3%)

Minerals

Calcium
32 mg/ 750mg (4%)
Iron
3 mg/ 12mg (25%)
source
Phosphorus
30 mg/ 700mg (4%)
Sodium
3 mg/ 1500mg (0.2%)
free
What is this food?
AI-assisted
Ginger (luya) is a root spice used to add flavor to soups, stews, drinks, and stir-fries. It’s commonly eaten fresh, sliced, or grated, and sometimes brewed as tea.
Why it matters to health
AI-assisted
Ginger can support a healthier diet because it brings fiber (about 1.1 g per 100 g) which helps keep your digestion regular and makes meals more filling. It also has low calories (about 46 kcal per 100 g), so you can use it to boost taste without adding too much energy. In the nutrient profile, it has some carbohydrates and sugar, and a small amount of saturated fat—so pairing ginger with balanced meals (rice/vegetables/protein) is the best way to keep your overall intake just right. Sodium is very low (about 3 mg per 100 g), which is good for everyday eating.
Healthier tips
AI-assisted
  • Use ginger as a flavor booster for ulam and soups (e.g., sinigang, nilaga, chicken soup) instead of relying only on salty sauces.
  • For snacks, try ginger tea (not too sweet) or add grated ginger to warm water for a light, comforting option.
  • Keep portions practical: a few slices or a teaspoon of grated ginger is usually enough to add strong flavor.
  • Balance your day: aim for 3 full meals plus 1–2 snacks; ginger works well in meals and as a light drink, but still pair it with protein and vegetables for fuller nutrition.
Common Filipino dishes
Sinigang, Nilaga, Chicken Tinola, Lugaw (Arroz Caldo), Ginataang Gulay, Stir-fried Vegetables with Ginger
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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