Is ginger beer healthier than ginger ale? A nutrition diet comparison

October 31, 2025 •

5 min read

While both ginger beer and ginger ale are popular fizzy drinks, they are made using different methods that significantly impact their nutritional value. For those managing their intake for a balanced nutrition diet, understanding if ginger beer is healthier than ginger ale involves looking beyond the sweet, spicy flavor to the core ingredients and processes.

Quick Summary

This guide compares the core differences between ginger beer and ginger ale, including production methods, sugar content, and potential health benefits. It explores why one may offer more nutritional value depending on the brand and how it's made, helping you make a more informed choice for your diet.

Key Points

Production Method: Ginger beer is traditionally fermented with real ginger, while ginger ale is typically carbonated water mixed with syrup.
Real Ginger Content: Due to its brewing process, ginger beer often contains more real ginger and its beneficial compounds like gingerol than ginger ale.
Sugar and Calories: Commercial ginger beer generally contains more sugar and calories per serving than ginger ale, though diet versions exist for both.
Potential Health Benefits: Fermented ginger beer may offer digestive and anti-inflammatory benefits from real ginger and probiotics, while ginger ale often lacks these due to minimal or artificial ginger content.
Read the Label: The healthiest option for a ginger-flavored drink depends entirely on the brand and its ingredients; always check for real ginger and sugar content.
Consider Alternatives: For maximum health benefits and less sugar, fresh ginger tea or low-sugar, naturally brewed ginger beers are better choices.

The Core Difference: Brewing vs. Mixing

The fundamental distinction between ginger beer and ginger ale lies in how they are produced. This difference is crucial for anyone considering the nutritional value of their beverage choice.

How Ginger Beer is Made

Traditional ginger beer is created through a natural fermentation process involving a 'ginger bug' (a starter culture of bacteria and yeast), fresh ginger, sugar, and water. The fermentation is what provides the beverage with its natural fizz and can also give it a small amount of alcohol, though most commercial varieties are non-alcoholic (<0.5% ABV). The use of real ginger in this process typically results in a stronger, spicier flavor.

How Ginger Ale is Made

Ginger ale, on the other hand, is a soft drink made by mixing carbonated water with a ginger-flavored syrup or extract. This method is faster and cheaper, but it often means that the final product contains much less real ginger. Some brands may use artificial ginger flavorings that offer no health benefits. Its flavor profile is generally milder and sweeter compared to ginger beer.

Ginger Content and Potential Health Benefits

The amount of real ginger used and the preparation method determine the potential health benefits of each drink. Ginger root is well-known for its medicinal properties, thanks to compounds like gingerol and shogaol.

Ginger Beer: Because it is typically brewed with a significant amount of real ginger, traditionally fermented ginger beer is more likely to contain a higher concentration of beneficial compounds. The fermentation process can also introduce probiotics, which are good for gut health. These compounds can help with nausea, digestion, and inflammation.
Ginger Ale: In contrast, many ginger ales on the market are made with minimal real ginger, and some with artificial flavorings, meaning they provide little to no health benefits associated with the ginger root. Any relief from an upset stomach is more likely due to the placebo effect or the carbonation itself rather than a high concentration of ginger compounds.

Sugar and Calorie Comparison

When evaluating which drink is healthier, the sugar and calorie content is a critical factor. The nutritional profile can vary significantly between brands, but there are some general trends.

Calories and Sugar

A 12 oz serving of commercial ginger beer generally contains more calories and sugar than a comparable serving of ginger ale, averaging 170-200 calories compared to ginger ale's 120-140 calories. However, it's essential to check the nutrition labels, as these numbers can fluctuate widely. For example, one brand of ginger beer can contain nearly 40 grams of sugar, while its diet version might have only 4.5 grams.

Artificial Sweeteners and Diet Options

Both beverages offer diet or low-sugar options, which replace sugar with artificial sweeteners to reduce calories. While this may be a good option for managing calorie intake, diet versions do not offer any of the potential health benefits from real ginger. For a truly healthier alternative, unsweetened or naturally sweetened options are best, as long as they contain real ginger.

Navigating the Market and Making a Choice

Choosing between ginger beer and ginger ale depends on your goals. If you're looking for a spicy mixer for a cocktail, the flavor intensity is the main consideration. If you're seeking a beverage with potential health benefits for your diet, your choice becomes more nuanced.

How to Choose a Healthier Option

To get the most health benefits from your ginger-flavored drink, you need to read the ingredients list carefully. Look for products that list real ginger or fermented ginger prominently. Many major commercial brands prioritize taste and cost over nutritional value.

Read the ingredients: A good product will list real ginger, ginger root, or fermented ginger as a primary ingredient, not just "natural flavors".
Check the sugar content: If health is a concern, check the label for sugar and calorie amounts. The difference between diet and regular versions can be significant.
Consider homemade: For maximum health benefits and control over ingredients, making your own fermented ginger beer at home is the best option.

Conclusion: The Bottom Line for Your Nutrition Diet

When asking, "Is ginger beer healthier than ginger ale?", the answer is: it depends. A traditionally brewed ginger beer made with real ginger is more likely to provide health benefits from its higher ginger content and potential probiotic qualities than a standard ginger ale made with syrup. However, many commercial ginger beers are still very high in sugar and calories, sometimes even more so than ginger ale. Therefore, the brand and ingredients are more important than the beverage type. Always check the nutrition label and ingredient list to make the best decision for your dietary needs. If you're seeking a beverage with the health benefits of ginger, opt for a low-sugar, naturally brewed ginger beer or, better yet, a cup of fresh ginger tea. Ultimately, moderation is key when consuming any sugary beverage, and the health benefits of real ginger are only present when real ginger is used.


Feature	Ginger Beer	Ginger Ale
Production	Traditionally brewed via fermentation with a ginger bug.	Artificially carbonated with ginger-flavored syrup or extract.
Flavor	Stronger, spicier "kick" with a bolder ginger taste.	Milder, sweeter, and more syrupy.
Real Ginger	More likely to contain significant amounts of real ginger.	Often contains minimal or artificial ginger flavoring.
Calories (per 12oz)	Generally higher (170-200 calories).	Generally lower (120-140 calories).
Potential Health Benefits	Better source for ginger's compounds (gingerol) and probiotics if fermented.	Very few, or none, as most brands use minimal real ginger.
Alcohol Content	May contain trace amounts from fermentation (<0.5% ABV).	Typically non-alcoholic.

Making the Healthiest Choice

For those who enjoy the flavor of ginger but want to minimize sugar, here are a few tips:

Look for naturally brewed, low-sugar or zero-sugar ginger beers.
Choose a brand that explicitly states it uses real ginger and not just "natural flavors."
Consider unsweetened ginger tea as the best, low-sugar alternative.

Conclusion

While traditional ginger beer potentially offers more health benefits due to its production method and real ginger content, commercial brands vary widely. Ultimately, for your nutrition diet, the healthiest choice is to read labels carefully and prioritize real ingredients over marketing claims.

Here is an informative article on the general health benefits of ginger root.

Frequently Asked Questions

Yes, traditionally fermented ginger beer, especially homemade versions using a 'ginger bug', can be a source of beneficial bacteria (probiotics) that aid in gut health.

A ginger beer made with a high content of real ginger is more likely to help settle an upset stomach than ginger ale. The therapeutic effects of ginger come from its natural compounds, which are often lacking in mass-produced ginger ale.

Not necessarily. While regular ginger ale has fewer calories than regular ginger beer, both are high in sugar. Diet or low-sugar versions are better for weight loss, but you lose the potential health benefits of real ginger.

Most commercial ginger beer is considered non-alcoholic, with less than 0.5% alcohol by volume (ABV), which is a trace amount from the fermentation process. Some craft or homemade versions may have higher ABV.

The key compound is gingerol, which is responsible for much of ginger's medicinal properties, including antioxidant, anti-inflammatory, and digestive benefits.

Lawsuits have been filed against companies like Keurig Dr. Pepper for allegedly misleading consumers by advertising their ginger ale as "naturally flavored" when it was found to contain very little or no real ginger.

Yes, many brands now offer low-sugar or zero-sugar ginger beers. It is important to check the ingredients to ensure they still use real ginger for the potential health benefits.