Is Ginger Ale Healthy? Separating Fact from Fizz

October 3, 2025 •

4 min read

With its comforting reputation for settling an upset stomach, ginger ale has long been a household remedy. However, a typical 12-ounce can of commercial ginger ale contains around 35 grams of added sugar, making it more akin to a standard soda than a health tonic.

Quick Summary

Most commercial ginger ale is a high-sugar, carbonated soft drink containing little to no actual ginger, negating potential health benefits. The soothing effect often experienced is likely due to the placebo effect or carbonation, not significant ginger content. Healthier, low-sugar alternatives made with real ginger are available and more beneficial.

Key Points

Commercial ginger ale is not healthy: Most store-bought ginger ale is essentially a high-sugar soda with very little to no real ginger.
High sugar content is the main issue: A single can often contains 30+ grams of added sugar, which contributes to obesity, diabetes risk, and other health problems.
Real ginger has proven health benefits: The real therapeutic effects, such as nausea relief and anti-inflammatory properties, come from fresh ginger root, not from artificial flavorings.
The 'remedy' is likely a placebo effect: Any relief from an upset stomach while drinking commercial ginger ale is more likely due to the placebo effect or carbonation, not a medicinal dose of ginger.
Homemade is best for health: To get the genuine benefits of ginger, it is best to opt for homemade versions using fresh ginger, or potent ginger teas.
Read labels carefully: For store-bought options, seek out brands made with real ginger extract and minimal or no added sugar.
Ginger beer is often spicier and uses real ginger: Unlike ginger ale, ginger beer is traditionally brewed with real ginger, providing a stronger flavor and more potential benefits.

The Surprising Truth Behind Most Commercial Ginger Ale

Despite its nostalgic association with wellness, the vast majority of ginger ale sold in stores offers minimal health benefits. A quick look at the ingredients list reveals that most major brands are primarily composed of carbonated water, high-fructose corn syrup or sugar, and artificial or 'natural' ginger flavoring. The therapeutic properties associated with ginger root, such as anti-inflammatory and anti-nausea effects, are largely absent in these processed beverages because they contain little to no real ginger.

The Health Hazards of Added Sugar

Perhaps the most significant strike against commercial ginger ale is its high added sugar content. Consuming large quantities of added sugar is linked to a range of chronic health issues.

Weight Gain: Sugar-sweetened beverages are a major contributor to obesity and higher body weight.
Type 2 Diabetes: High sugar intake can cause significant blood sugar spikes, increasing the risk of developing type 2 diabetes.
Heart Disease: Excessive sugar consumption has been associated with an increased risk of cardiovascular disease.
Dental Problems: The sugars and acids in soda can lead to tooth decay and cavities.

For a person following a 2,000-calorie diet, a single can of ginger ale can account for a significant portion of their recommended daily added sugar intake.

The Real Power of Ginger

The belief that ginger ale is beneficial stems from the genuine, well-documented health properties of real ginger root. The active compounds in fresh ginger, such as gingerols and shogaols, are responsible for its therapeutic effects.

Documented benefits of real ginger root:

Nausea Relief: Real ginger can help settle an upset stomach, including morning sickness and motion sickness, by promoting gastrointestinal motility.
Anti-inflammatory Properties: Ginger contains compounds with anti-inflammatory effects that may help with conditions like muscle soreness and arthritis pain.
Antioxidant Effects: The antioxidants in ginger protect cells from damage caused by free radicals.
Improved Digestion: Real ginger can help alleviate bloating and intestinal gas.

To reap these benefits, you would need to consume a significant amount of fresh ginger, far more than what is found in standard, store-bought ginger ale. Ginger tea or homemade ginger concoctions are far more effective remedies.

Ginger Ale vs. Ginger Beer: A Comparison

While often conflated, ginger ale and ginger beer have distinct differences in their ingredients and production. Understanding these can help you make a more informed choice.


Feature	Commercial Ginger Ale	Modern Ginger Beer
Ginger Content	Little to no real ginger; uses artificial flavoring.	Typically uses real, brewed ginger, resulting in a stronger, spicier flavor.
Sugar Content	Very high, often containing high-fructose corn syrup or large amounts of sugar.	Can still contain high levels of sugar, but may offer more naturally sweetened options.
Appearance	Usually clear or very pale.	Often cloudy due to the brewing process and use of real ginger.
Carbonation	Artificially carbonated by adding carbon dioxide.	Brewed and fermented, leading to natural carbonation (may still have artificial C02 added).
Best Use	Mild flavor works well as a mixer in cocktails.	Intense flavor is the star, perfect for Moscow Mules and other bold cocktails.

How to Make a Healthier Ginger Drink at Home

For those seeking the true benefits of ginger without the added sugar, a homemade ginger tea or a simple ginger syrup mixed with sparkling water is the best option. A homemade drink uses fresh ginger root, allowing you to control the potency and sweetness.

Here is a simple process for making a fresh ginger beverage:

Grate or slice a 2-inch piece of fresh ginger root.
Simmer the ginger in 4 cups of water for 20 minutes.
Strain the mixture to remove the ginger pieces.
Sweeten to taste with a natural sweetener like honey or a small amount of maple syrup.
Mix with sparkling water or seltzer to serve, and add a squeeze of fresh lime or lemon juice.

This method guarantees you receive the potent, natural benefits of ginger root. The added benefit is that you can also control how much sugar is added, or avoid it altogether.

Conclusion: The Bottom Line on Ginger Ale

In conclusion, while ginger ale is a classic and comforting beverage, most commercial varieties are not a healthy choice. They are, in fact, nutritionally similar to other sugary sodas, with high levels of added sugar and minimal amounts of real ginger. The perceived health benefits are largely due to the association with real ginger root and the placebo effect. For genuine nausea relief and to tap into ginger's powerful anti-inflammatory and antioxidant properties, consuming real ginger through teas or supplements is far more effective. When choosing a store-bought option, always read the label to find products that use real ginger and have low sugar content. As with any sugary beverage, moderation is key.

One helpful resource for recipes and nutrition tips is from a trusted source, such as the widely respected resource Healthline.

Frequently Asked Questions

Most commercial ginger ale does not effectively treat an upset stomach because it contains little to no actual ginger. The perceived relief is often a placebo effect or from the carbonation, which can sometimes provide temporary comfort but may also worsen symptoms due to the high sugar content.

While diet ginger ale has no sugar or calories, it contains artificial sweeteners that can have their own set of potential health concerns, including effects on metabolism and gut health. It is not necessarily a 'healthy' alternative but avoids the high sugar intake of regular soda.

The main difference is the ginger content and production method. Ginger ale is a milder, carbonated soda with ginger flavoring, while ginger beer is a stronger, spicier beverage brewed with real ginger.

A standard 12-ounce can of commercial ginger ale typically contains between 33 and 36 grams of added sugar, a significant portion of a person's daily recommended limit.

To receive genuine health benefits like nausea relief and anti-inflammatory effects, it is best to consume fresh ginger root, ginger tea, or ginger supplements.

No, commercial ginger ale offers no significant nutritional value, containing no protein, fiber, or essential vitamins and minerals.

Yes, making your own at home allows you to control the ingredients and sugar content. You can create a simple syrup from fresh ginger, simmered with a natural sweetener, and mix with sparkling water for a truly healthy alternative.