Is ginger ale a healthier soda? A detailed nutritional analysis.

January 13, 2026 •

4 min read

Despite its long-standing reputation as a stomach-soothing tonic, most commercial ginger ale contains very little, if any, real ginger and is loaded with added sugar. This raises a critical question for health-conscious consumers: is ginger ale a healthier soda than other soft drinks like cola or lemon-lime varieties?

Quick Summary

Commercial ginger ale lacks real ginger benefits due to its high sugar content and often artificial flavoring. It is nutritionally comparable to other soft drinks and should not be considered a health food.

Key Points

Misconception Alert: Most commercial ginger ale contains very little, if any, real ginger and is loaded with sugar, similar to other sodas.
Not a Cure for Upset Stomachs: Any relief from nausea is more likely due to a placebo effect or carbonation, not the minimal (or zero) real ginger content.
Comparable to Other Sodas: Nutritionally, ginger ale is on par with beverages like cola or lemon-lime soda, primarily providing empty calories from added sugars.
Artificial Sweeteners Have Downsides: Diet versions replace sugar with artificial sweeteners, which can cause digestive issues in some and have controversial long-term health effects.
Real Ginger is Key: To get actual benefits like anti-inflammatory and anti-nausea effects, you need a high concentration of fresh ginger root, found in tea, authentic ginger beer, or homemade preparations.
Consume in Moderation: Treat commercial ginger ale like any other soft drink—it is not a health food and should be enjoyed sparingly.

The Upset Stomach Myth: Why Commercial Ginger Ale Offers Little Relief

For generations, people have reached for a can of ginger ale to calm an upset stomach, but this widely held belief is mostly unfounded. The therapeutic properties associated with ginger come from the active compounds in fresh ginger root, such as gingerols and shogaols, which help regulate gastrointestinal motility and reduce inflammation. Most mainstream ginger ale brands, however, use artificial ginger flavoring and contain very little of the real root.

If you have ever felt better after drinking it, the relief is likely due to one of three factors:

The Placebo Effect: The comforting routine of sipping the familiar drink provides psychological relief, making you feel better even if the ingredients aren't helping.
The Carbonation: For some, the burping caused by carbonated beverages can momentarily alleviate pressure or gas, though for others, it can increase bloating and discomfort.
The Sugar: The high sugar content can be a factor, as a jolt of sugar can provide a quick boost, but this is a short-term fix with potential long-term downsides.

Nutritional Breakdown: High Sugar, Low Nutrients

From a nutritional standpoint, a standard commercial ginger ale is not a source of vitamins, minerals, fiber, or protein. Its caloric content comes almost entirely from added sugar or high-fructose corn syrup. A single 12-ounce can can contain over 30 grams of sugar, which is a significant portion of the recommended daily intake for added sugars. Consuming high amounts of added sugar is linked to an increased risk of obesity, type 2 diabetes, heart disease, and dental cavities.

The Problem with Artificial Sweeteners

Even diet or zero-sugar ginger ales are not without their issues. They replace added sugar with artificial sweeteners like aspartame, sucralose, or Acesulfame-Potassium. Research on the long-term effects of these nonnutritive sweeteners is still controversial. Some studies suggest they may alter gut bacteria, potentially leading to metabolic changes and other health concerns, while others find no significant difference in health outcomes compared to non-sweetener consumers. For some individuals, artificial sweeteners can also cause bloating and diarrhea.

Comparison: Ginger Ale vs. Common Sodas

To put the nutritional content into perspective, here is a comparison of a standard 12-ounce serving of popular sodas:


Beverage	Calories	Sugar	Caffeine
Canada Dry Ginger Ale	~140	~36g	0mg
Coca-Cola Classic	140	39g	~34mg
Sprite	140	38g	0mg

As the table shows, regular ginger ale has a similar caloric and sugar profile to other mainstream sodas. The primary distinguishing factor is its lack of caffeine, which makes it a preferred option for those who are caffeine-sensitive. However, this does not make it a health drink.

Choosing a "Healthier" Ginger Ale or Alternative

If you enjoy the flavor of ginger, there are genuinely healthier ways to enjoy it and even reap some benefits. The key is to look for options with actual ginger root and minimal added sugar.

Here are some better choices:

Brew Your Own: Making your own ginger ale at home with real ginger root allows you to control the amount of sugar and ensures you get the therapeutic benefits of gingerol.
Authentic Ginger Beer: Traditional ginger beer, especially those brewed with a 'ginger bug,' often contains higher concentrations of real ginger and can be lower in sugar. However, check the label, as some are still heavily sweetened.
Ginger Tea: A simple and highly effective option is brewing fresh, sliced ginger root in hot water. This delivers a concentrated dose of gingerol for maximum nausea relief.
Real Ginger Kombucha: Look for fermented ginger kombucha, which contains probiotics that can support gut health and offers the benefits of real ginger, though it may still contain some sugar.

How to Select a Better Brand

When at the store, follow these tips to make a more informed choice:

Read the Ingredients: Check for real ginger root, extracts, or a fermented base on the ingredient list, rather than just "natural flavors".
Look for Lower Sugar: Compare the sugar content per serving. Some brands offer drier or lower-sugar options.
Avoid High-Fructose Corn Syrup: Choose a brand that uses cane sugar or a natural low-calorie sweetener, as some studies associate high-fructose corn syrup with fat production and other metabolic issues.

Conclusion: Ginger Ale is Still Soda

While the association of ginger ale with natural remedies has persisted, most commercial varieties are simply another sugar-laden soft drink. It is not a healthier soda just because it is clear or contains a hint of ginger flavoring. The true health benefits of ginger come from the potent compounds found in the actual root, not the artificially flavored, sugary beverages commonly sold in stores. For genuine nausea relief or to benefit from ginger's properties, opt for a freshly brewed ginger tea or an authentic ginger beer with real root. Like any other sugary beverage, regular ginger ale is best consumed in moderation as part of an overall balanced diet.

Discover more about the proven health benefits of fresh ginger root and how to incorporate it into your diet

Frequently Asked Questions

No, most commercial ginger ale contains little to no real ginger. The perceived relief is more likely a placebo effect or temporary comfort from the carbonation, not the medicinal properties of ginger root.

Diet ginger ale is sugar-free but often contains artificial sweeteners that can cause digestive issues like bloating or diarrhea in some individuals. It also lacks the nutrients of real ginger, so it is not a 'healthy' choice.

Ginger beer is typically brewed and fermented, resulting in a stronger, spicier ginger flavor and often a higher concentration of real ginger. Ginger ale is generally milder, lighter, and more carbonated, with commercial versions often relying on artificial flavoring.

For a healthy alternative, consider making your own ginger tea with freshly sliced ginger root, choosing an authentic ginger beer made with real root, or drinking ginger kombucha.

Most major brands of ginger ale, like Canada Dry, do not contain caffeine, which is why it is sometimes chosen as an alternative to caffeinated colas.

Real ginger root contains compounds like gingerols that have potent anti-inflammatory and antioxidant properties. It can aid digestion, help reduce nausea, and may offer benefits for heart health and pain relief.

While real ginger root is often recommended for nausea during pregnancy, the minimal or artificial ginger in commercial ginger ale provides little benefit. A better option is fresh ginger tea, though pregnant women should consult a healthcare provider.