Is Ginger Allowed in a Keto Diet? What You Need to Know

November 29, 2025 •

4 min read

A teaspoon of fresh grated ginger contains less than half a gram of net carbs, making it a flavorful and powerful tool for those wondering, "is ginger allowed in a keto diet?". Its potent properties can add a spicy kick to your meals without compromising your state of ketosis.

Quick Summary

Ginger is a highly versatile and keto-friendly spice when consumed in its fresh or ground form, with minimal carbohydrates per serving. It can provide significant flavor and health advantages, like supporting digestion and offering anti-inflammatory benefits, making it an excellent addition to a ketogenic lifestyle. Avoid versions with added sugars.

Key Points

Low Carb Profile: Fresh and ground ginger are both very low in net carbohydrates, making them safe for a keto diet when used in normal cooking quantities.
Aids in Digestion: Ginger can help alleviate nausea, including symptoms of the "keto flu," and supports overall digestive health.
Avoid Added Sugars: Read labels carefully, as processed items like store-bought candied ginger or ginger ale are typically high in sugar and are not keto-friendly.
Use in Variety of Recipes: Incorporate ginger into savory dishes, homemade teas, wellness shots, and sugar-free desserts to add flavor and spice.
Potent Antioxidant: The bioactive compound gingerol gives ginger its anti-inflammatory and antioxidant properties, which can aid overall health.
Homemade is Best: To ensure keto compliance, make your own sugar-free candied ginger or flavor keto drinks with fresh root.

The Low-Carb Nutritional Profile of Ginger

The most important factor for any food on a ketogenic diet is its carbohydrate content. Fortunately, ginger is exceptionally low in carbs, making it a safe addition when used in typical culinary amounts.

Fresh Ginger

Fresh ginger root is the most common form used in cooking and is perfectly keto-compatible. According to the Keto Diet App, a teaspoon of grated fresh ginger contains approximately 0.4 grams of total carbohydrates and 0.3 grams of net carbs. Since most recipes call for only a small amount, it’s unlikely to impact your daily carb limit.

Ground Ginger

Similar to its fresh counterpart, ground or powdered ginger is also a great keto choice. A single teaspoon of ground ginger contains roughly 1 gram of net carbs, so it's best to use it in moderation. Ground ginger is more concentrated in flavor, so a little goes a long way.

Health Benefits That Support the Keto Lifestyle

Beyond its low-carb status, ginger offers several health benefits that are particularly valuable for those on a keto diet.

Easing "Keto Flu" Symptoms

For many, the transition into ketosis can bring on a period known as the "keto flu," which can include symptoms like nausea. Ginger has a long history as a natural remedy for stomach upset and nausea, making it an excellent aid during this adjustment period.

Anti-inflammatory and Antioxidant Properties

Ginger contains the natural oil gingerol, a bioactive compound with powerful antioxidant and anti-inflammatory properties. Reducing inflammation is a key health goal for many on a keto diet, and ginger can be a tasty tool in achieving this. Pairing it with other anti-inflammatory spices like turmeric can amplify these effects.

Digestive Aid

Ginger is well-known for its ability to stimulate digestion and help reduce bloating, which can improve nutrient absorption and overall metabolic function. Better digestion helps the body run more efficiently, a desired outcome on a ketogenic diet.

How to Incorporate Ginger into Your Keto Recipes

Ginger's unique spicy and warming flavor can be used in a variety of low-carb recipes. Here are some ideas to get you started:

Savory Dishes

Marinades and Sauces: Add freshly grated or ground ginger to marinades for chicken, fish, or beef. It pairs wonderfully with soy sauce (or a keto-friendly alternative like coconut aminos), garlic, and a touch of sesame oil.
Stir-fries: Use ginger and garlic as a base for keto-friendly stir-fries with non-starchy vegetables like broccoli, bell peppers, and bok choy.
Soups and Curries: A classic ingredient in many curries and warming soups, a little ginger adds a depth of flavor without the carbs.

Keto Beverages

Ginger Tea: Brew fresh ginger slices in hot water. You can add a squeeze of lemon and a keto-friendly sweetener like stevia or monk fruit for a soothing, low-carb drink.
Wellness Shots: Blend fresh ginger, lemon juice, and a pinch of turmeric for a potent, immune-boosting wellness shot.

Keto Desserts

Keto Candied Ginger: Create a sugar-free version of candied ginger by boiling thin ginger slices with a low-carb sweetener like allulose or erythritol.
Baked Goods: Use ground ginger in keto-friendly gingerbread cakes or cookies made with almond or coconut flour.

Keto-Friendly vs. Non-Keto Ginger Products: A Comparison

It's crucial to be aware of the different types of ginger products available, as some are loaded with sugar and therefore not suitable for a keto diet.


Product	Keto-Friendly?	Notes
Fresh Ginger Root	✅ Yes	Low in carbs and versatile for cooking and tea.
Ground Ginger	✅ Yes	Safe in small quantities, but the carbs are more concentrated than fresh.
Store-Bought Candied Ginger	❌ No	Most store-bought versions are loaded with added sugar and should be avoided.
Homemade Keto Candied Ginger	✅ Yes	Can be made with low-carb sweeteners, offering a guilt-free sweet and spicy treat.
Ginger Ale	❌ No	A commercial beverage, most ginger ale contains high-fructose corn syrup and is not keto-compliant.
Pickled Ginger	⚠️ Sometimes	Often contains added sugar and rice vinegar with carbs. Check the label carefully.
Ginger Extract	✅ Yes	Usually a safe, low-carb way to add flavor. Check for any added sugars.

Conclusion: Ginger is a Keto-Friendly Flavor Booster

So, is ginger allowed in a keto diet? The answer is a definitive yes, as long as you choose the right form and watch for added sugars. Fresh and ground ginger are excellent, low-carb additions that can elevate your cooking with minimal impact on your macros. Not only does it add a fantastic flavor, but it also provides a range of health benefits that can support your well-being on the ketogenic journey. By using ginger in its natural state and being mindful of prepared products, you can enjoy its many advantages without derailing your diet. For more information on the health benefits of ginger, you can consult resources like the National Center for Biotechnology Information.

Frequently Asked Questions

A typical serving of fresh grated ginger, about one teaspoon, contains only around 0.3 grams of net carbs, while one teaspoon of ground ginger has roughly 1 gram of net carbs.

Yes, unsweetened ginger tea is perfectly keto-friendly. You can make it by brewing fresh ginger slices in hot water. Avoid pre-made or bottled teas that often contain added sugar.

No, most store-bought candied ginger is coated in sugar and is not suitable for a keto diet. You can, however, make a keto version at home using low-carb sweeteners.

Yes, ginger can be very helpful for easing the nausea often associated with the keto flu. It has been used as a natural remedy for nausea for a long time.

Ground ginger is more concentrated than fresh ginger, so its carb count per teaspoon is slightly higher. However, both are still very low in carbs and safe for keto in moderation.

Yes, ginger is an excellent ingredient for keto desserts. Use ground ginger in almond flour-based gingerbread or make homemade candied ginger using a keto-friendly sweetener.

It's best to be cautious with pickled ginger, as many versions contain added sugar and rice vinegar that add carbs. Always check the nutrition label or make your own sugar-free version.