Understanding Ginger's Nutrition: What is the healthiest part of ginger?

October 21, 2025 •

4 min read

Did you know the skin of ginger can contain more than twice the amount of beneficial polyphenols compared to its flesh?. When considering what is the healthiest part of ginger, it's essential to look beyond the surface and understand the unique compounds found in both the peel and the inner root.

Quick Summary

The skin and flesh of ginger offer different yet complementary health benefits, with the skin being particularly rich in potent antioxidant compounds. Consuming the whole, washed ginger root is the most effective way to gain its comprehensive nutritional advantages. The primary active compounds, gingerols and shogaols, are concentrated differently depending on whether the ginger is fresh or dried.

Key Points

Nutrient-Dense Skin: The skin of ginger contains more than double the polyphenols found in the flesh.
Whole Root Advantage: Consuming the entire, well-washed ginger root provides the most comprehensive nutritional benefits, including antioxidants and fiber.
Fresh vs. Dried Compounds: Fresh ginger is high in gingerol, while dried ginger contains more shogaol, a compound that is twice as pungent and highly bioactive.
Preparation Matters: How you prepare ginger affects its compounds; heat can convert gingerol into other beneficial forms.
Easy Preparation: For everyday cooking, fine grating or mincing unpeeled, washed ginger is an easy way to incorporate the entire root.
Traditional Wisdom: In some traditional medicine, the skin and flesh are used for different purposes based on their 'cooling' and 'warming' properties.

Unpeeling the Layers: The Nutritional Breakdown of Ginger

Ginger, the knobby rhizome of the Zingiber officinale plant, has been celebrated for millennia in both culinary and medicinal traditions. Its pungent flavor and fiery kick come from a complex mixture of bioactive compounds, most notably gingerols and shogaols. While most people instinctively peel ginger, a closer look at its nutritional composition reveals that the skin is a treasure trove of health-promoting nutrients. The simple act of peeling can significantly reduce the intake of beneficial antioxidants and dietary fiber.

The Health Benefits Within the Ginger Rhizome

Before delving into the specific parts of the ginger root, it's important to understand the broad spectrum of health benefits it offers. The root's key bioactive compounds, such as gingerol and its dehydrated form, shogaol, possess powerful anti-inflammatory and antioxidant properties. These properties contribute to ginger's well-documented effects on various aspects of health:

Relieves Nausea: Ginger is famously effective at soothing digestive discomfort and reducing nausea caused by motion sickness, chemotherapy, or pregnancy.
Aids Digestion: Its carminative effects help settle upset stomachs by encouraging efficient digestion and reducing gas.
Reduces Inflammation: Its anti-inflammatory capabilities may help reduce pain and swelling in conditions like osteoarthritis and exercise-induced muscle soreness.
Fights Oxidative Stress: Rich in antioxidants, ginger helps manage free radicals, which are compounds that can cause cell damage if their numbers grow too high.
Supports Cardiovascular Health: Studies suggest that regular ginger consumption may offer protection against various chronic conditions, including heart disease and high blood pressure.

Ginger Skin vs. Flesh: A Head-to-Head Comparison

Deciding whether to peel your ginger often comes down to the concentration of nutrients in each part. Research shows that the skin and the layer just beneath it are particularly rich in antioxidants and polyphenols, surpassing the flesh in many respects.


Feature	Ginger Skin (Peel)	Ginger Flesh (Inner Root)
Polyphenol Content	High; contains double the beneficial polyphenols compared to the flesh.	Moderate; still contains beneficial compounds but in lower concentrations.
Bioactive Compounds	Rich in antioxidants and unique phytochemicals.	Contains the primary bioactive compounds like gingerol and shogaol.
Texture and Fiber	Tougher and more fibrous texture; high in dietary fiber.	Softer, less fibrous texture; lower in dietary fiber.
Traditional Uses	Traditionally used for its 'cooling' properties in some Chinese medicine.	Known for its 'warming' properties in traditional medicine.
Taste Profile	More pungent and intense flavor.	Milder, spicy-sweet flavor.

The Case for Unpeeled Ginger

Given the high concentration of nutrients in the skin, the healthiest approach is to consume the entire root. When done correctly, this practice not only maximizes the health benefits but also reduces food waste.

To safely consume unpeeled ginger, follow these steps:

Select Fresh Ginger: Look for young, firm ginger with thin skin. Older ginger may have tougher, more fibrous skin that is less palatable.
Wash Thoroughly: Clean the ginger root under running water and scrub away any dirt with a stiff vegetable brush. This is crucial as ginger is grown underground.
Chop or Grate Finely: For most recipes, finely grating or mincing the unpeeled ginger will integrate the skin seamlessly into the dish.
Use in Teas and Broths: For making ginger tea or broth, simply slicing the washed, unpeeled ginger and steeping it in hot water is a popular and effective method.

How Cooking Methods Impact Ginger's Healthiest Compounds

The way ginger is prepared can also influence its nutritional profile. The primary compound in fresh ginger, gingerol, can be converted into other potent forms when exposed to heat or dehydration.

Fresh Ginger (High in Gingerol): In its fresh, raw state, ginger contains gingerol, known for its potent anti-inflammatory and antioxidant properties.
Dried Ginger (High in Shogaol): When dried or mildly heated, gingerol undergoes a dehydration reaction to form shogaols. Shogaols are about twice as pungent as gingerols and also possess strong anti-inflammatory and anti-cancer properties.
Cooked Ginger (High in Zingerone): Further cooking or heating ginger can transform gingerol into zingerone, which has a sweeter, less pungent flavor and still offers some antioxidant benefits.

Conclusion: The Whole Package is the Healthiest

While the skin of ginger is remarkably rich in polyphenols and antioxidants, the flesh contains a higher concentration of other essential compounds like gingerol. Therefore, the healthiest approach is to use the entire, well-washed rhizome. For maximum nutritional impact and flavor, incorporating finely grated, unpeeled ginger into your diet is the most effective strategy. Whether you add it to teas, stir-fries, or broths, consuming the whole ginger root ensures you reap all the benefits this mighty spice has to offer. If the recipe calls for larger pieces, or if you prefer a less fibrous texture, consider peeling with a spoon to remove only the outermost layer while preserving the nutrient-dense portion just beneath the skin.

For more detailed information on the health benefits of ginger, you can consult sources like the National Institutes of Health.

Frequently Asked Questions

Yes, it is generally safe to eat unpeeled ginger, especially when it is young with thin skin. Ensure you wash it thoroughly to remove any dirt before use.

For most recipes, you can finely grate or mince the washed, unpeeled ginger. This breaks down the fibers in the skin, making it unnoticeable in your dish.

Dried ginger contains a higher concentration of shogaols, which are formed from gingerols during drying and are potent anti-inflammatory compounds. While both are beneficial, the balance of compounds differs.

Absolutely. Slicing unpeeled, washed ginger and steeping it in hot water is a simple and effective way to make ginger tea and capture all the nutrients from the skin.

Gingerol is the primary pungent compound found in fresh ginger. When ginger is dried, gingerol is converted into shogaol, which is more pungent and has slightly different properties.

Ginger's anti-inflammatory properties are attributed to its active compounds, including gingerol and shogaol. These compounds help to inhibit inflammatory processes in the body.

If you find the skin's texture too fibrous, you can gently scrape it off using the edge of a spoon. This method removes only the very thin outer layer, preserving more of the nutrient-dense flesh just beneath.