Ginger has become more and more popular as people are realizing how tasty it can be, as well as the numerous health benefits it delivers. If you are on the ketogenic diet, you are probably wondering if it will fit within your limited carbohydrate intake, right?
Ginger is naturally keto-friendly. However, ginger comes in many forms. Ground ginger and pickled ginger are usually safe, containing only a handful grams of carbs. Candied, crystallized, and preserved ginger are very high in carbs and not keto-friendly. The best keto alternatives to ginger are Happy Belly Ground Allspice, McCormick Ground Cinnamon, and Castle Foods Ground Mace.
Let’s go ahead and discuss just how healthy ginger is, what forms it comes in, as well as some excellent keto alternatives to ginger!
Contents
- Is Ginger Healthy?
- Ginger Nutritional Facts (Keto-Friendly)
- Ginger Nutritional Facts (Not Keto-Friendly)
- Nutty & Fruity Dried Young Ginger Bites
- Paradise Green Dried Ginger Chunks
- Onetang White Gari Sushi Ginger
- Opies Chinese Stem Ginger
- Tiptree Ginger Preserve
- Mrs. Bridges Ginger Preserve with Malt Whisky
- Anna and Sarah Unsulphured Crystallized Ginger Chunks
- Jansal Valley Sliced Crystallized Ginger
- Next Organics Dried Crystallized Ginger
- Healthy Ketogenic Alternatives to Ginger
- Final Thoughts
- Related Questions
Is Ginger Healthy?
When there is no sugar added, in contrast to most crystallized and preserved ginger products, ginger is very healthy! It can bring along multiple health benefits when eaten in the correct portions regularly.
You should eat ginger because it can:
- Promote healthy aging
- Help fight off diseases such as heart disease and lung disease
- Provide the body with antioxidants
- Relieve you of uncomfortable indigestion
- Ease nausea (especially in pregnant women)
- Fight off colds and the flu
- Reduce your blood insulin levels, which can help with weight loss
- Relieve menstrual pain
Ginger Nutritional Facts (Keto-Friendly)
You can buy fresh ginger in nearly every grocery store in the produce aisle. One tablespoon of fresh ginger has four calories, one gram of carbohydrates, and less than one gram of protein, fat, and sugar.
If you want an alternative to fresh ginger, it also comes ground, dried, pickled, preserved, and candied.
Vitamatic Organics Ginger Powder
Here is some important nutrition information to note (per serving):
- Calories: 15
- Total fat: 0g
- Total carbohydrate: 3g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Vitamatic Organics Ginger Powder:
- Organic ginger powder
XPRS Nutra Ginger Root Powder
Here is some important nutrition information to note (per serving):
- Calories: 6
- Total fat: <1g
- Total carbohydrate: <1g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the XPRS Nutra Ginger Root Powder:
- Ginger root
Unpretentious Baker Ground Ginger
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Unpretentious Baker Ground Ginger:
- Ginger powder
Litehouse Freeze-Dried Ginger
Here is some important nutrition information to note (per serving):
- Calories: 2
- Total fat: 0g
- Total carbohydrate: <1g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Litehouse Freeze-Dried Ginger:
- Freeze-dried ginger
Best of Thailand Pink Pickled Sushi Ginger
Here is some important nutrition information to note (per serving):
- Calories: 3
- Total fat: 0g
- Total carbohydrate: <1g
- Total sugars: 0g
- Protein: <1g
These are the ingredients in the Best of Thailand Pink Pickled Sushi Ginger:
- Ginger
- Purified water
- Salt
- Acetic acid
- Citric acid
- Aspartame (contains phenylalanine)
- Potassium sorbate (as a preservative)
- Red 40
The Ginger People Organic Pickled Sushi Ginger
Here is some important nutrition information to note (per serving):
- Calories: 5
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 1g
- Protein: 0g
These are the ingredients in The Ginger People Organic Pickled Sushi Ginger:
- Organic ginger
- Organic cane sugar
- Organic rice vinegar
- Water
- Salt
- Citric acid
Ginger Nutritional Facts (Not Keto-Friendly)
Nutty & Fruity Dried Young Ginger Bites
Here is some important nutrition information to note (per serving):
- Calories: 100
- Total fat: 0g
- Total carbohydrate: 25g
- Total sugars: 17g
- Protein: 0g
These are the ingredients in the Nutty & Fruity Dried Young Ginger Bites:
- Ginger cane sugar
- Sulfur dioxide (as a preservative)
Paradise Green Dried Ginger Chunks
Here is some important nutrition information to note (per serving):
- Calories: 140
- Total fat: 0g
- Total carbohydrate: 35g
- Total sugars: 31g
- Protein: 0g
These are the ingredients in the Paradise Green Dried Ginger Chunks:
- Ginger
- Cane sugar
- Sodium metabisulfite
Onetang White Gari Sushi Ginger
Here is some important nutrition information to note (per serving):
- Calories: 50
- Total fat: 0g
- Total carbohydrate: 9g
- Total sugars: 8g
- Protein: 0g
These are the ingredients in the Onetang White Gari Sushi Ginger:
- Ginger
- Water
- Salt
- Acetic acid
- Citric acid
- Glucose
Opies Chinese Stem Ginger
Here is some important nutrition information to note (per serving):
- Calories: 290
- Total fat: <1g
- Total carbohydrate: 71g
- Total sugars: 64g
- Protein: 0g
These are the ingredients in the Opies Chinese Stem Ginger:
- Stem ginger
- Sugar
- Water
Tiptree Ginger Preserve
Here is some important nutrition information to note (per serving):
- Calories: 272
- Total fat: 0g
- Total carbohydrate: 66g
- Total sugars: 65g
- Protein: 0g
These are the ingredients in the Tiptree Ginger Preserve:
- Sugar
- Ginger
Mrs. Bridges Ginger Preserve with Malt Whisky
Here is some important nutrition information to note (per serving):
- Calories: 274
- Total fat: 0g
- Total carbohydrate: 68g
- Total sugars: 66g
- Protein: 0g
These are the ingredients in the Mrs. Bridges Ginger Preserve with Malt Whisky:
- Sugar
- Stem ginger
- Lemon juice (from concentrate)
- Malt whisky (3%)
- Fruit pectin (gelling agent)
- Citric acid (acidity regulator)
Anna and Sarah Unsulphured Crystallized Ginger Chunks
Here is some important nutrition information to note (per serving):
- Calories: 140
- Total fat: 0g
- Total carbohydrate: 30g
- Total sugars: 30g
- Protein: 0g
These are the ingredients in the Anna and Sarah Unsulphured Crystallized Ginger Chunks:
- Ginger
- Cane sugar
Jansal Valley Sliced Crystallized Ginger
Here is some important nutrition information to note (per serving):
- Calories: 110
- Total fat: 0g
- Total carbohydrate: 26g
- Total sugars: 23g
- Protein: 0g
These are the ingredients in the Jansal Valley Sliced Crystallized Ginger:
- Ginger
- Sugar
- Sulfur dioxide and/or sodium metabisulphite (preservative)
Next Organics Dried Crystallized Ginger
Here is some important nutrition information to note (per serving):
- Calories: 140
- Total fat: 0g
- Total carbohydrate: 30g
- Total sugars: 30g
- Protein: 0g
These are the ingredients in the Next Organics Dried Crystallized Ginger:
- Organic ginger
- Organic raw cane sugar
Healthy Ketogenic Alternatives to Ginger
If you need to add fresh or ground ginger to a recipe, but you happen to be out, there are a few alternatives you can use that are likely to be in your kitchen!
The Spice Hunter Jamaican Allspice
The alternative ground allspice is known for its aromatic and savory flavor that can be added to chili, pies, and more!
Nutrition Info:
- Calories: 16
- Total fat: <1g
- Total carbohydrates: 4g
- Total sugars: 0g
- Protein: <1g
Ingredients:
- Allspice
Happy Belly Ground Allspice
This spice is Kosher-certified and can be used in both sweet and savory foods!
Nutrition Info:
- Calories: 5
- Total fat: <1g
- Total carbohydrates: 1g
- Total sugars: 0g
- Protein: <1g
Ingredients:
- Allspice
FGO Organic Ceylon Cinnamon Powder
This spice is excellent because it can be added to baked goods, gourmet cooking, and even beverages!
Nutrition Info:
- Calories: 20
- Total fat: 0g
- Total carbohydrates: 6g
- Total sugars: 0g
- Protein: 0g
Ingredients:
- Certified organic Ceylon cinnamon
McCormick Ground Cinnamon
This popular spice delivers a warm and rich mahogany flavor!
Nutrition Info:
- Calories: 5
- Total fat: 0g
- Total carbohydrates: 1g
- Total sugars: 0g
- Protein: 1g
Ingredients:
- Ground cinnamon
Castle Foods Ground Mace
This spice is an aromatic and versatile ingredient that can be added to soups, stews, and more!
Nutrition Info:
- Calories: 25
- Total fat: 1.5g
- Total carbohydrates: 3g
- Total sugars: 0g
- Protein: 0g
Ingredients:
- Mace
Spicy Organic Ground Mace
This spice is a great option if you want the guarantee of non-GMO and 100% organic!
Nutrition Info:
- Calories: 25
- Total fat: 1.5g
- Total carbohydrates: 3g
- Total sugars: 0g
- Protein: 0g
Ingredients:
- Organic mace powder
Spice Classics Ground Nutmeg
This nutmeg will bring a warm and classic flavor to any sweet dish!
Nutrition Info:
- Calories: 37
- Total fat: 2.5g
- Total carbohydrates: 3.5g
- Total sugars: <1g
- Protein: <1g
Ingredients:
- Ground nutmeg
Badia Ground Nutmeg
Try this ginger replacement that comes all the way from Indonesia!
Nutrition Info:
- Calories: 37
- Total fat: 2.5g
- Total carbohydrates: 3.5g
- Total sugars: <1g
- Protein: <1g
Ingredients:
- Ground nutmeg
Final Thoughts
Ginger can be eaten on the ketogenic diet as long as it is in the right form from the right brand. One serving of ginger can range from zero to 70 grams of carbohydrates per serving, so it is essential that you read the label before consuming!
Because it brings along many health benefits, ginger may be something that you should consider consuming daily. If you choose to do so, ground and pickled ginger are your safest bets! If you are needing a ground spice, and you do not want to use ginger, allspice, mace, nutmeg, and cinnamon are great keto-friendly options!
Related Questions
Is Ginger A Vegetable?
Ginger is an underground stem vegetable from a Zingiber Officinale, a tropical herb plant.
Is Ginger Spicy?
How ginger taste varies based on what form in which it is consumed. For example, crystallized or candied ginger tends to be sweeter, while fresh ginger can be more spicy or bitter.
Is Ginger Candy Good For You?
While there are many benefits to eating ginger, it is vital to acknowledge the very high amounts of sugar added to the candies, and it is usually in the form of cane sugar. It is advised to consume ginger candy in small quantities.
Is Ginger Edible Raw?
Yes, raw ginger can be safely consumed in many different forms.