Nutrients in 14 ounces of Ginger Root

Raw Ginger Root (Zingiber officinale).

Macros Ratio

Protein Fat Carbs

83%

14 oz ▼

Macro Nutrients

Ginger Root

Energy318 kcal

11%

Raw Ginger Root has 317.5144 kcal of Energy per 14 ounces, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.98 g

3.07%

Raw Ginger Root has 2.9766975 g of Fat per 14 ounces, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.81 g

2.5%

Raw Ginger Root has 0.80569279 g of Saturated Fat per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.43%

Raw Ginger Root has 0.13494362 g of Omega 3 per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Raw Ginger Root has 0.4762716 g of Omega 6 per 14 ounces, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Ginger Root has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70.5 g

54.3%

Raw Ginger Root has 70.5278861 g of Carbohydrate per 14 ounces, which is 54.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.75 g

9.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Ginger Root has 6.747181 g of Sugars per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.94 g

21%

Raw Ginger Root has 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.22 g

13%

Raw Ginger Root has 7.2234526 g of Protein per 14 ounces, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Ginger Root

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Ginger Root has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg

8.27%

Thiamine

Raw Ginger Root has 0.09922325 mg of Vitamin B1 per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10.4%

Riboflavin

Raw Ginger Root has 0.13494362 mg of Vitamin B2 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.98 mg

18.6%

Niacin, nicotinic acid, niacinamide

Raw Ginger Root has 2.9766975 mg of Vitamin B3 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16%

Pantothenic acid

Raw Ginger Root has 0.80569279 mg of Vitamin B5 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg

49%

Pyridoxine

Raw Ginger Root has 0.6350288 mg of Vitamin B6 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B943.7 μg

11%

Folates and Folic Acid

Raw Ginger Root has 43.65823 μg of Vitamin B9 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Ginger Root has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg

22%

Ascorbic acid

Raw Ginger Root has 19.84465 mg of Vitamin C per 14 ounces, which is 22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Ginger Root has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.03 mg

6.88%

Tocopherols and Tocotrienols

Raw Ginger Root has 1.0319218 mg of Vitamin E per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Raw Ginger Root has 0.396893 μg of Vitamin K per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Ginger Root

Calcium63.5 mg

6.35%

Raw Ginger Root has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.9 mg

100%

Raw Ginger Root has 0.89697818 mg of Copper per 14 ounces, which is 100% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.4 mg

29.8%

Raw Ginger Root has 2.381358 mg of Iron per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.6%

Raw Ginger Root has 170.66399 mg of Magnesium per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.5%

Raw Ginger Root has 0.90888497 mg of Manganese per 14 ounces, which is 39.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus135 mg

19.3%

Raw Ginger Root has 134.94362 mg of Phosphorus per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1647 mg

48.4%

Raw Ginger Root has 1647.10595 mg of Potassium per 14 ounces, which is 48.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Ginger Root has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium51.6 mg

3.44%

Raw Ginger Root has 51.59609 mg of Sodium per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.35 mg

12.3%

Raw Ginger Root has 1.3494362 mg of Zinc per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water313 g

8.46%

Raw Ginger Root has 313.1088877 g of Water per 14 ounces, which is 8.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Ginger Root:

14 ounces of Ginger Root is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Raw Ginger Root:

14 ounces of Ginger Root has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese and Potassium.
It also has a good amount of Phosphorus and Zinc.
This vegetable has some Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Raw Ginger Root:

14 ounces of Ginger Root is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3, Sugars and Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Ginger Root with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Ginger Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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