juan nutrisyon logo
Herbs and Spices  / Fresh Herbs

Wild ginger Nutrition Facts

Tumbong aso/Bitter ginger/laya
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 72%
Calories 32kcal / 2530kcal (1%)
low

Macronutrients

Total Fat
0.4 g/ 42g (0.95%)
low
Saturated Fat
0.11 g/ 20g (0.55%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.16 g
Total Carbohydrates
5 g/ 348g (1%)
Dietary Fiber
0.8 g/ 20g (4%)
Sugar
0.7 g/ 63g (1%)
Protein
2.1 g/ 71g (2%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
11 mg/ 70mg (15%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.06 mg/ 1mg (4%)
Vitamin B3
0.3 mg NE/ 16mg NE (1%)

Minerals

Calcium
177 mg/ 750mg (23%)
source
Iron
2.7 mg/ 12mg (22%)
source
Phosphorus
27 mg/ 700mg (3%)
Sodium
5 mg/ 1500mg (0.33%)
free
What is this food?
AI-assisted
Wild ginger is a flavorful plant used like a herb or ingredient in drinks and dishes. In a 100 g serving, it’s low in calories (about 32 kcal) and provides small amounts of carbs, fiber, and natural sugars.
Why it matters to health
AI-assisted
Wild ginger can support a healthier eating pattern because it adds flavor without adding much calories. It also has dietary fiber (0.8 g), which helps keep your digestion comfortable and can make meals more satisfying. The small amount of sugar (0.7 g) is usually fine when you use it as an ingredient rather than as a main sweet food. It’s also very low in sodium (5 mg) and has no cholesterol, which is helpful for everyday heart-friendly choices. On the fat side, it has a little fat (0.4 g), including some saturated fat (0.11 g), so it’s best to pair it with lean or balanced meals rather than rely on it as a “fat source.”
Healthier tips
AI-assisted
  • Use wild ginger as a flavor booster for tea, soups, or stews—aim for it as part of your meals and snacks, not as a replacement for rice/ulam.
  • If you’re making a drink, keep it unsweetened or lightly sweetened so you don’t add extra sugar.
  • Pair it with protein and fiber for better balance (e.g., fish, chicken, eggs, tofu, plus vegetables).
  • For your daily pattern of 3 full meals + 1–2 snacks, you can include wild ginger in a snack drink or in a meal broth to add taste and fiber.
Common Filipino dishes
Ginger tea, tinola (with ginger), sinigang (with ginger), lugaw with ginger, chicken or fish soup with ginger
Images
Food
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.