Ginger Juice Nutrition Facts and Health Benefits

Ginger juice annotated
Verywell / Alexandra Shytsman

Ginger juice is a simple beverage made from fresh ginger (Zingiber officinale) and water. The easy-to-make juice allows drinkers to take advantage of the health advantages of ginger without cooking or preparing a meal from scratch. While the drink is much healthier than its distant cousin ginger ale, only some ginger juice benefits are supported by strong scientific evidence.

Ginger Juice Nutrition Facts

The following nutrition information is provided by the USDA for an 30mL serving (just about one ounce) of ginger juice.

  • Calories: 20
  • Fat: 0g
  • Sodium: 0mg
  • Carbohydrates: 5g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g


Carbs

There are 5 grams of carbohydrate in a single serving of ginger juice.

The estimated glycemic load of ginger is 2, however, that number is based on the consumption of whole ginger. Drinking ginger juice is not likely to have any effect on your blood sugar unless you add a caloric sweetener.

Fats

There is no fat in ginger juice. The most common additions to the basic drink ingredients include foods that are naturally fat-free, such as lemon or coconut water.

Protein

There is no protein in ginger juice.

Vitamins and Minerals

Ginger juice does not provide significant vitamins or minerals. Although you will get 417mg of potassium or about 8.9% of the daily value established by the U.S. Food and Drug Administration.

Whole fresh ginger contributes small amounts of certain vitamins and minerals. For example, a quarter cup of ginger slices contributes 1.2 mg of vitamin C. However, that small amount is only 2 percent of your total recommended daily intake if you consume a 2,000 calorie per day diet.

One quarter cup of ginger also provides 99.6 mg or 3 percent of your daily allowance of potassium, 10.3 mg or 3 percent of your daily intake of magnesium, 2 percent of your daily intake of vitamin B6 and one percent of your daily intake of niacin and folate. But when you drink ginger juice—instead of whole ginger—you are not likely to gain these micronutrient benefits except in very trace amounts.

Calories

One 30mL serving of ginger juice contains 20 calories, most of which come from carbohydrates.

Health Benefits

The health benefits of ginger are widely promoted. For that reason, many people consume ginger tea or add ginger to their favorite food recipes. Now, ginger juice has become popular so that it is easier for consumers to gain these purported health benefits. But not all of the claims are supported by strong science.

Studies (those done in labs, on animals, and on humans) are generally performed using fresh ginger. It is unclear whether drinking ginger juice can provide any of the benefits that consuming sliced, shredded, or whole ginger can provide.

Aids in Digestive Health

Ginger is often used to calm stomach discomfort, reduce nausea and vomiting, relieve indigestion, treat diarrhea, stimulate the appetite, and even to reduce symptoms of morning sickness or chemotherapy. Scientists are not sure exactly how ginger provides these benefits, but they do know that compounds in ginger increase production of digestive juices and saliva. Scientists note that human studies into these gastrointestinal benefits are lacking and more research needs to be performed.

May Lower Blood Pressure

Studies have shown that ginger may help lower blood pressure in study participants under the age of 50. Ginger has also been found to help thin the blood by preventing blood platelets from sticking together. But while this benefit may help some, it can be dangerous for others. For example, people who are about to undergo surgery are generally advised to avoid ginger and other foods that thin the blood.

May Help Prevent Cancer

Lab and animal studies have also suggested that ginger may help reduce inflammation and reduce your risk for cancer. A 2013 scientific review found that ginger's anti-inflammatory response may aid in preventing various cancers.

Aids in Muscle Pain Recovery

The anti-inflammatory properties of ginger also suggest that the food assists in the management of pain. A 2010 randomized trial shows that supplementation with ginger may help reduce pain following eccentric exercise.

May Reduce Menstrual Pain

Similar to its effect on muscles following exercise, other studies have found that ginger can be as effective as ibuprofen in relieving pain in women with menstrual aches.

Allergies

While uncommon, allergies to ginger may occur. A ginger allergy may cause skin inflammation, redness, or rash and hives. Speak to a doctor if you suspect you may have a ginger allergy.

Adverse Effects

While ginger in many forms may provide some health benefits, some people should be cautious about including it in their diets.

For example, even though there are claims that ginger can help pregnant women avoid morning sickness, health experts advise that pregnant and lactating women should avoid ginger supplements. Additionally, medical sources say that patients should avoid ginger for two weeks before surgery and then again after surgery because of its blood-thinning properties. Ginger supplements should also be avoided in patients with bleeding disorders. Lastly, sources say that ginger is not always safe for those with gallstones.

People taking blood thinners, NSAIDs (nonsteroidal anti-inflammatory drugs), tacrolimus, insulin, or any medication to lower blood glucose should avoid ginger supplements and speak to their doctor before including ginger in their diet.

Varieties

When purchasing prepared ginger juice at the grocery store, always remember to check the ingredients list to see if the juice is pure ginger or a blend of fruits, vegetables, and herbs. Often, ginger juice may be mixed with lemon or other fruits.

When It's Best

Ginger is available year-round in the grocery store. Look for ginger in the produce section of your grocery store. The thick brown roots should have a strong, spicy smell and should be firm in your hand. Avoid ginger that has any soft spots. The skin on the root should be clean, tannish-brown, and relatively thin. Some food experts suggest that you should be able to nick the skin with your fingernail.

Storage and Food Safety

Once you get the ginger home, use as much as you need and store the rest in an air-tight, resealable bag in your refrigerator. Fresh ginger will last about one month when stored properly.

If you make a batch of ginger juice at home, it should be good for about two weeks if stored in the refrigerator. However, the ingredients you add to your recipe may change the expiration date of your batch. If you buy commercially prepared ginger juice, the bottle will provide a "best by" date.

How to Prepare

Each fresh root will need to have the skin removed before using it in a ginger juice recipe. Removing the skin can be tricky so this is a step that many cooks struggle with. Chefs who cook with ginger often recommend using the back of a metal spoon and scraping it against the root as the best approach.

Once the ginger is peeled, ginger is usually chopped or sliced for use in the juice recipe. After chopping, ginger is usually added to a blender with the other ingredients.

There are different ginger juice recipes and variations, but most follow the same basic steps.

  1. Begin with freshly grated ginger. Peel and loosely chop about one cup.
  2. Add to a blender with two cups of water.
  3. Add honey, lemon, table sugar or a non-nutritive sweetener such as Equal.
  4. Blend on high for 20-30 seconds.
  5. Strain to remove root pieces.

Store the ginger juice in a large jar in your refrigerator. Pour over ice and add mint or lemon to serve. Some ginger juice recipes suggest that you put the drink in the sun for 1-3 days for a stronger flavor.

7 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Ginger Juice, Ginger. USDA FoodData Central.

  2. National Center for Complimentary and Integrative Health. Ginger.

  3. Hasani H, Arab A, Hadi A, Pourmasoumi M, Ghavami A, Miraghajani M. Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytother Res. 2019;33(6):1639-1647.doi:10.1002/ptr.6362

  4. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International Journal of Preventive Medicine. 2013;4(Suppl 1):S36.

  5. Black CD, Herring MP, Hurley DJ, O’Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010;11(9):894-903.doi:10.1016/j.jpain.2009.12.013

  6. Ozgoli G, Goli M, Moattar F. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Altern Complement Med. 2009;15(2):129-132.doi:10.1089/acm.2008.0311

  7. Memorial Sloan Kettering Cancer Center. Ginger.

Additional Reading
  • University of Texas, El Paso/Austin Cooperative Pharmacy Program & Paso del Norte Health Foundation. Herbal Safety: Ginger.

By Malia Frey
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.