How many calories are in a 1 inch piece of ginger?

December 2, 2025 •

3 min read

According to the USDA, a raw 1-inch piece of ginger root contains a mere 6.4 calories. This tiny amount of energy makes it an ideal, low-calorie ingredient for adding flavor and a powerful nutritional punch to your favorite meals and drinks. Considering its health benefits, it’s a guilt-free way to spice up your diet.

Quick Summary

A 1-inch piece of raw ginger is very low in calories, with only about 6.4 kcal, containing trace amounts of carbohydrates, protein, and fat. Its nutritional profile includes beneficial compounds and minerals, providing potent anti-inflammatory and antioxidant properties for minimal caloric cost.

Key Points

Extremely Low Calorie: A standard 1-inch piece of raw ginger contains only about 6.4 calories, making it a nearly calorie-free flavor enhancer.
Rich in Health Benefits: Despite its minimal calories, ginger is packed with beneficial compounds like gingerol, which provide powerful antioxidant and anti-inflammatory effects.
Aids in Digestion: Ginger has long been used to soothe nausea, calm an upset stomach, and improve overall digestive health.
Versatile Ingredient: It can be easily incorporated into your diet via teas, smoothies, stir-fries, and baked goods for a low-calorie boost of flavor.
Minimal Macronutrients: Its caloric content comes primarily from a small amount of carbohydrates, with negligible amounts of protein and fat.
Source of Micronutrients: A small amount of ginger still provides trace minerals such as potassium and magnesium.

The Minimal Calorie Count of a 1-Inch Piece of Ginger

When it comes to adding flavor without adding calories, fresh ginger is an exceptional choice. The United States Department of Agriculture (USDA) reports that a single 1-inch piece of raw ginger contains just 6.4 calories. This incredibly low-calorie content is good news for anyone looking to enhance their cooking with a zingy, aromatic spice while keeping a close eye on their daily caloric intake. The bulk of these few calories comes from a small amount of carbohydrates, with negligible amounts of protein and fat.

Breaking Down the Nutritional Profile

Beyond its low-calorie status, ginger offers a host of beneficial components. While you typically consume ginger in small quantities, these amounts still contribute valuable compounds and nutrients. Here is a breakdown of what a 1-inch piece of raw ginger provides:

Carbohydrates: Approximately 1.4 grams, with a tiny fraction coming from sugar.
Fiber: Around 0.2 grams, aiding in digestive health.
Protein: Roughly 0.2 grams, a minor but present component.
Fats: A negligible 0.1 grams.
Key Minerals: Trace amounts of potassium, magnesium, and phosphorus.
Vitamins: Minimal quantities of vitamins like Vitamin C.

How Ginger's Calorie Count Compares to Other Spices

To put ginger's low-calorie contribution into perspective, it's helpful to compare it with other popular spices. While most spices are naturally low in calories due to the small quantities used, ginger holds its own as a calorie-conscious flavor booster. For example, a teaspoon of ground dried ginger contains around 6 calories, which is comparable to fresh ginger once processed into a powder form. Other spices like cinnamon and cloves also contain a similar, minimal number of calories per teaspoon. The real advantage of fresh ginger is the intense flavor it imparts, allowing you to use a minimal amount for maximum effect.


Ingredient	Serving Size	Calories (approx.)	Notes
Fresh Ginger	1-inch piece	6.4 kcal	Adds fresh, pungent flavor to dishes and drinks.
Ground Ginger	1 teaspoon	6 kcal	Concentrated flavor, often used in baking and curries.
Cinnamon	1 teaspoon	6 kcal	Popular for both sweet and savory dishes.
Chili Powder	1 teaspoon	8 kcal	Adds a spicy kick with a slight increase in calories.

The Health Benefits of Ginger Beyond Calories

The focus on the low-calorie nature of ginger should not overshadow its powerful health benefits. The main bioactive compound in ginger, gingerol, is a potent anti-inflammatory and antioxidant agent responsible for many of its medicinal properties.

Key Health Advantages of Ginger:

Nausea Relief: Long used as a natural remedy for nausea and indigestion, ginger can help calm upset stomachs, morning sickness, and motion sickness.
Pain Reduction: The anti-inflammatory effects of ginger can help reduce muscle soreness and pain, including menstrual cramps.
Lowered Inflammation: Chronic inflammation can lead to various health problems. Ginger's compounds can help modulate the body's inflammatory response.
Aids Digestion: Ginger can accelerate gastric emptying, helping to move food more efficiently through the digestive tract.
Immune Support: Studies suggest that daily ginger consumption may help support the immune system.

Incorporating Ginger into Your Diet

Given its minimal calorie count and significant health benefits, adding ginger to your daily routine is a simple and effective strategy. You can grate fresh ginger into smoothies, slice it for hot teas, or add it to stir-fries and soups for a warming, zesty flavor. For those seeking maximum benefits, fresh is often best, but powdered ginger also provides a concentrated dose of its beneficial compounds.

Conclusion

In summary, a 1-inch piece of ginger is a very low-calorie ingredient, providing approximately 6.4 calories. This minimal energy contribution makes it an excellent addition for anyone monitoring their calorie intake while seeking to maximize flavor and nutritional benefits. Beyond just being low in calories, ginger is packed with potent compounds like gingerol that offer significant antioxidant and anti-inflammatory properties. Whether used fresh or dried, ginger is a simple and effective way to enhance both the taste and healthfulness of your meals without adding unwanted calories. For more detailed nutritional data on raw ginger, you can reference sources like the USDA's FoodData Central. It is a simple but mighty spice that proves great things can come in small, low-calorie packages.

Frequently Asked Questions

A '1-inch piece' is a standard culinary measurement, referring to a chunk of ginger root roughly one inch long. Because ginger roots vary in thickness, the calorie count is an estimate. For precise tracking, you would need to weigh the piece, but for most purposes, the approximation is sufficient.

Cooking ginger does not significantly change its minimal calorie count. However, the cooking process can affect the potency of some of its beneficial compounds. For instance, boiling might reduce some water-soluble vitamins, but it can also make other compounds more easily absorbed.

Yes, dried, ground ginger is more concentrated. A teaspoon of ground ginger has about 6 calories, which is comparable to the 6.4 calories in a 1-inch piece of fresh ginger. The concentration of certain nutrients and compounds can differ slightly between fresh and ground forms.

While ginger is safe for most people in moderation, consuming excessive amounts could lead to mild side effects like heartburn, gas, or mouth irritation, especially from concentrated supplements. The FDA considers up to 4g of ginger root daily to be generally safe.

A standard ginger tea, made by steeping fresh ginger in hot water, will have a negligible amount of calories from the ginger itself. The calorie count would increase if you add honey, sugar, or other ingredients.

The peel of ginger contains the same trace calories and nutrients as the rest of the root. Since the peel is so thin, its contribution to the overall calorie count is virtually nonexistent. Many chefs and home cooks choose not to peel ginger.

While ginger is very low in calories and can be part of a healthy diet, scientific studies have been inconsistent on its direct link to human weight loss, especially when consumed in standard culinary amounts. It can, however, increase feelings of satiety and metabolism slightly.