How much sugar is in crystallized ginger? The surprising truth.

November 29, 2025 •

4 min read

Crystallized ginger, also known as candied ginger, can contain upwards of 70% to over 80% sugar by weight, a direct result of its preservation process. This spicy-sweet treat is a stark contrast to the nearly sugar-free fresh root it originates from.

Quick Summary

Crystallized ginger contains a very high percentage of sugar, often exceeding 70% due to the candying process. The finished product is a sweet, spicy snack that retains some health benefits but must be consumed in moderation due to its sugar content.

Key Points

Very High in Sugar: Crystallized ginger typically contains over 70% sugar by weight due to the candying preservation process.
Nutritional Transformation: The candying process adds massive amounts of sugar, turning fresh ginger, which is low in sugar, into a high-sugar, high-calorie food.
Retains Some Benefits: Despite the sugar, it retains some of ginger's anti-inflammatory and digestive properties, which can help with nausea.
Consume in Moderation: Due to its high sugar and calorie count, crystallized ginger is best enjoyed as an occasional sweet treat, not a daily health supplement.
Consider 'Low Sugar' Varieties: Some versions are made with less added sugar, though they still contain a significant amount.
Versatile Ingredient: It can be used sparingly in baking or as a garnish to add flavor without excess sugar.

The Crystallization Process: A Recipe for Sugar

To understand how much sugar is in crystallized ginger, one must first look at how it's made. The creation of this chewy, sweet delicacy is a preservation method that inherently involves a high volume of sugar. The process typically involves several steps:

Preparing the Ginger: Fresh ginger root is first peeled and sliced or diced into smaller pieces.
Boiling and Tenderizing: The ginger pieces are boiled, often multiple times, to soften the fibrous texture and remove some of the potent heat. The water from this step is sometimes reserved for a flavorful ginger tea base.
Candying in Sugar Syrup: The softened ginger is then simmered in a potent sugar-water syrup for an extended period. During this stage, the sugar permeates the ginger fibers, infusing it with sweetness and preserving it.
Crystallizing and Drying: Finally, the ginger is removed from the syrup, coated in granulated sugar, and left to dry. The sugar coating on the outside gives it the signature 'crystallized' appearance and texture.

This method ensures a long shelf life and creates a delicious, spicy-sweet snack, but it's the large amount of added sugar that defines the final product's nutritional profile.

The Sugar Content Revealed: High by Design

Nutrition labels and analyses of various commercial crystallized ginger products consistently show a very high sugar and carbohydrate concentration. While exact amounts can vary slightly by brand and preparation method, the overall picture is clear.

Typical Nutritional Data per 100g:

Carbohydrates: Approximately 75g to 86g
Of which Sugars: Approximately 70g to 79g

This means that by weight, many crystallized ginger products are over 70% pure sugar. In fact, some sources report sugar percentages even higher. It's essentially a ginger-flavored candy, not a health food to be consumed without discretion. While the ginger itself retains some of its natural compounds, the overwhelming sugar content is the most significant nutritional factor.

Nutritional Comparison: Crystallized vs. Fresh Ginger

To put the sugar content into perspective, a comparison with fresh, unprocessed ginger is essential. The contrast highlights how significantly the candying process alters the food's nutritional composition.


Feature	Crystallized Ginger	Fresh Ginger Root	Comparison Details
Sugar Content (per 100g)	High (approx. 70-80g)	Very Low (trace amounts)	Fresh ginger contains minimal natural sugars; all the sugar in the crystallized version is added.
Carbohydrates	High (approx. 75-86g)	Low (approx. 18g)	Most of the carbohydrates in the candied form come from the added sugar.
Calories	High (approx. 330-350 kcal)	Low (approx. 80 kcal)	The high calorie count in crystallized ginger is a direct result of the high sugar content.
Flavor	Sweet and spicy	Spicy, pungent, and earthy	The crystallization process mellows the raw heat of the ginger and adds a significant layer of sweetness.
Texture	Chewy, fibrous, coated in sugar	Crunchy, fibrous	The boiling and candying processes soften the root considerably.

Is Crystallized Ginger Healthy? Weighing the Pros and Cons

Crystallized ginger can be a part of a balanced diet, but it's important to understand the trade-offs, particularly regarding the high sugar content.

Potential Benefits

Digestive Aid: Ginger has long been used to alleviate nausea, motion sickness, and digestive upset. Some of these properties are retained, making it a convenient remedy.
Anti-Inflammatory: Ginger contains beneficial compounds like gingerols and shogaols, which possess anti-inflammatory and antioxidant properties.
Immune Support: The root is known to help combat colds and support the immune system.
Flavor: A delicious and potent flavor addition to baking, stir-fries, and teas.

Significant Drawbacks

Very High Sugar: The primary issue is the high sugar content, which can contribute to weight gain, blood sugar spikes, and other health issues if consumed in excess.
Caloric Density: With high calories from sugar, it's not a suitable snack for those watching their weight or managing diabetes.
Tooth Decay: Like any sugary candy, excessive consumption can contribute to tooth decay.

How to Enjoy Crystallized Ginger in Moderation

Since it’s more of a sweet treat than a health supplement, crystallized ginger is best enjoyed sparingly. Here are some tips for incorporating it wisely:

Use it as a garnish: Chop a small amount and sprinkle it over oatmeal, yogurt, or ice cream for a flavorful topping.
Add to baking: Use it sparingly in recipes for cookies, cakes, and loaves to add a chewy, spicy kick without overdoing the sugar.
Make a soothing tea: Steep a small piece in hot water. The sugar will dissolve, creating a sweet and spicy drink for digestive comfort.
Mix in a trail mix: Add a few pieces to a homemade trail mix for a burst of flavor, but don't make it the main ingredient.

For more culinary uses, a resource like Martha Stewart offers a deep dive into ginger varieties and their applications. Martha Stewart provides great inspiration for using ginger in all its forms.

Conclusion: A Sweet Treat, Not a Health Food

In summary, while crystallized ginger carries some of the inherent anti-inflammatory and digestive benefits of fresh ginger, its very high sugar content makes it an indulgence rather than a wellness food. The candying process transforms the healthy root into a sugary confection, with sugar making up the vast majority of its weight. Enjoying it in small, mindful quantities is key to savoring its unique flavor without negatively impacting your dietary goals.

Can Crystallized Ginger Be Made with Less Sugar?

Yes, some manufacturers and home recipes offer 'low sugar' versions of crystallized ginger. This typically involves using a lower sugar concentration in the simmering syrup or drying the product without a final sugar coating. However, the product will always contain a significant amount of sugar to achieve the preserved, candied state, just not as much as the standard versions. Reading nutrition labels is crucial to understanding the sugar content of specific brands.

Frequently Asked Questions

Candied ginger and crystallized ginger are often used interchangeably. The main difference is the final step; crystallized ginger is rolled in a final coating of granulated sugar for a sparkly, drier finish, while candied ginger might be left in a sticky, syrupy state.

While it offers some of the anti-inflammatory and digestive benefits of ginger, crystallized ginger is not considered a healthy food due to its very high sugar content. It should be treated as an indulgent sweet and consumed in moderation.

Yes, it can. Ginger is a proven remedy for nausea and motion sickness, and crystallized ginger retains this property. However, individuals with diabetes or those sensitive to sugar should be mindful of the high sugar content.

To reduce sugar, you can opt for smaller portion sizes or look for 'low sugar' versions that have a less intense sugar coating. Alternatively, use it as a flavoring agent in recipes rather than eating it as a standalone snack.

Crystallized ginger is made by simmering peeled ginger slices in a sugar syrup until they are tender and translucent. They are then removed, dried, and coated in sugar crystals.

From a nutritional standpoint, yes, fresh ginger is much healthier. It is virtually sugar-free and contains higher concentrations of beneficial compounds like gingerols. Crystallized ginger is an ultra-processed version with a high sugar load.

The sugar does not destroy the inherent health benefits of ginger, but it introduces a significant health trade-off. While the ginger's compounds are still present, the high amount of added sugar can negate the overall healthiness of the product if not consumed sparingly.

Due to the high sugar content, crystallized ginger is calorically dense. Per 100g, it typically contains over 300 calories, far more than fresh ginger.