The benefits and harms of natural products. The chemical composition of ginger: how many kcal, BJU and vitamins are in the spice?

The benefits and harms of natural products. The chemical composition of ginger: how many kcal, BJU and vitamins are in the spice?

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Since ancient times, ginger has been used in cooking because of its pungent, spicy taste. Ginger is added to meat, fish, salads, and teas and soft drinks are made on its basis.

But this plant, brought to us from South Asia, also has healing properties. They are due to a unique chemical composition, and we will dwell on it in more detail.

We will tell you about how many calories (kcal) the root of the plant contains and what is its chemical composition, and you will also learn about the vitamins and trace elements present in the spice.

Why is it important to know the chemical composition?

Chem. composition means a set of components that are contained in each specific substance. All of these components have their own function, and while some can be replaced, others cannot be dispensed with. To make your diet not only tasty, but also healthy, it is important to know what exactly the ingredients used in cooking are rich in.

However, foods do not affect everyone equally and may be categorically contraindicated for some of us. Plant foods, including ginger, are no exception. And this is another reason to familiarize yourself with its chemical composition before serving it in one form or another.

Energy value per 100 grams of product: calorie content and BJU

Fresh ginger:

  • calorie content - 80 kcal;
  • proteins - 7.28 g;
  • fats - 6.75 g;
  • carbohydrates - 63.08 gr.

Dried ginger:

  • calorie content - 335 kcal;
  • proteins - 8.98 g;
  • fats - 4.24 g;
  • carbohydrates - 71.62 gr.

Pickled ginger:

  • calorie content - 51 kcal;
  • proteins - 0.2 g;
  • fats - 0.3 g;
  • carbohydrates - 12.5 gr.

Sugar Free Lemon Ginger Tea:

  • calorie content - 2.4 kcal;
  • proteins - 0.1 g;
  • fats - 0 g;
  • carbohydrates - 0.5 gr.

Ginger candied fruits from the root of the plant:

  • calorie content - 216 kcal;
  • proteins - 3 g;
  • fats - 0.4 g;
  • carbohydrates - 55 gr.

You can find out about the benefits and dangers of candied ginger in this article.

What vitamins are present?

Ginger is saturated with B vitamins (designation in milligrams):

  • B1 (thiamine) - 0.046 in dried and pickled ginger; 0.03 fresh.
  • B2 (riboflavin) - 0.19 in pickled; 0.17 in dry; 0.03 fresh.
  • B4 (choline) - 41.2 dry.
  • B5 (pantothenic acid) - 0.477 in dried; 0.2 in fresh.
  • B6 (pyridoxine) - 0.626 dry.
  • B9 (folic acid) - 11 fresh.
  • Vitamin A (retinol) is also available - 30 in dried; 0.015 in pickled.
  • Vitamin C (ascorbic acid) - 0.7 in dried; 12 in pickled; 5 fresh.
  • Vitamin K (phylloquinone) - 0.1 in fresh.
  • Vitamin E (tocopherol) - 0.26 fresh.
  • Vitamin Beta-Carotene - 18 dry.

Glycemic index

For those who monitor their health, it is just as important to know the glycemic index of the product, as well as the list of vitamins and microelements it contains.

This indicator (from 0 to 100) indicates the rate at which carbohydrates are absorbed by the body and increase blood sugar levels. The glycemic index for ginger is 15. This means that this product gives its energy to the body gradually and is absorbed slowly. You can read about the use of this product in diabetes mellitus in this material.

The ratio of unhealthy and healthy fats

Unsaturated fatty acids are considered beneficial, and saturated fatty acids are considered harmful if their concentration exceeds the norm. Ginger contains twice as much unsaturated fat as saturated (0.476 grams / 0.210 grams, respectively).


Fresh ginger root contains 15 milligrams of phytosterols that protect the cardiovascular system. There is no harmful cholesterol at all.

Micro and macro elements

Unlike vitamins, micro and macronutrients are inorganic substances, but they perform a similar function. They are directly involved in the biochemical reactions of our body, and therefore are no less important.

  • Water - 78.89 gr fresh; 9.94 grams dry; 40 gr pickled.
  • Alimentary fiber - 2 grams fresh; 14.1 g dry; 5.9 g pickled.
  • Potassium - 415 mg fresh; 1320 mg dry 1.34 mg pickled.
  • Calcium - 16 mg fresh; 114 mg dry; 58 mg pickled.
  • Magnesium - 43 mg fresh; 214 mg dry; 92 mg pickled.
  • Phosphorus - 34 mg fresh; 168 mg dry; 74 mg pickled.
  • Iron - 0.9 mg fresh; 10.8 mg dry 10.5 mg pickled.
  • Zinc - 340 mcg fresh; 3.64 mg dry; 4.73 mg pickled.

Who is it useful for?

  1. First of all, ginger, rich in vitamins, is an excellent immunomodulator. It helps to quickly overcome viral infections, colds and restore strength after ailments. It also has an excellent effect on the respiratory system, and therefore will be useful for patients with asthma or bronchitis.
  2. There is an opinion that the phytosterols contained in ginger improve the blood formula, remove excess cholesterol from the body and, in general, have a beneficial effect on the circulatory system and blood vessels. Ginger normalizes heart rate and lowers high blood pressure. Learn more about the effects of ginger on blood pressure here.
  3. Many people use ginger tea as a natural remedy for weight loss, because it contains a minimum of calories and also speeds up digestion, cleanses the intestines of toxins and toxins.
  4. Thanks to a unique set of micro and macro elements, ginger will help women to cope with menstrual cramps, and men - to increase potency.
  5. After a mandatory consultation with a doctor, pregnant women can be allowed to drink a decoction of ginger root in the early stages - this will help with toxicosis. You can find all the details on the use of ginger for pregnant women here.

It is important to consider that the permissible daily intake of ginger is 2 grams per 1 kilogram of body weight (for example, this would be 150 grams for a person weighing 75 kilograms).

For whom is it harmful?

  1. First of all, these are, of course, people with individual intolerance.
  2. Because of its pungency, ginger has a detrimental effect on the gastric mucosa, so it should not be consumed by patients with gastritis and ulcers. For the same reason, ginger can aggravate wounds in the mouth.
  3. It is also contraindicated in myocardial infarction, stroke and coronary heart disease.
  4. Raw ginger is not recommended for pregnant women - it can cause heartburn. Women during lactation need to exclude ginger from the diet so as not to spoil the taste of milk.
  5. Pediatricians believe that children under two years old should also not be given ginger, because it can adversely affect the immature gastrointestinal tract.

To whom and what harm can ginger bring, you can read in more detail in another article.

So, thanks to the rich chemical composition, ginger in any of its forms has an impressive list of medicinal properties... But at the same time it can be contraindicated for a number of serious reasons. In order not to harm your body, you should consult with a specialist and study the chemical composition.

Watch the video: 4 Proven Health Benefits of Ginger By Dr Eric Berg (August 2022).