Nutrients in 300 calories of Ginger Root

Raw Ginger Root (Zingiber officinale).

Weight per 300 Calories

Ginger Root

375g

Raw Ginger Root has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

83%

300 kcal ▼

Macro Nutrients

Ginger Root

Energy300 kcal

10.3%

Raw Ginger Root has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.9%

Raw Ginger Root has 2.8125 g of Fat per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.76 g

2.38%

Raw Ginger Root has 0.76125 g of Saturated Fat per 300 calories, which is 2.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.97%

Raw Ginger Root has 0.1275 g of Omega 3 per 300 calories, which is 7.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.65%

Raw Ginger Root has 0.45 g of Omega 6 per 300 calories, which is 2.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.6 g

51.3%

Raw Ginger Root has 66.6375 g of Carbohydrate per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.38 g

8.8%

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

Raw Ginger Root has 6.375 g of Sugars per 300 calories, which is 8.8% 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

Fiber7.5 g

19.7%

Raw Ginger Root has 7.5 g of Fiber per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.83 g

12%

Raw Ginger Root has 6.825 g of Protein per 300 calories, which is 12% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.094 mg

7.8%

Thiamine

Raw Ginger Root has 0.09375 mg of Vitamin B1 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.8%

Riboflavin

Raw Ginger Root has 0.1275 mg of Vitamin B2 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg

17.6%

Niacin, nicotinic acid, niacinamide

Raw Ginger Root has 2.8125 mg of Vitamin B3 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.76 mg

15.2%

Pantothenic acid

Raw Ginger Root has 0.76125 mg of Vitamin B5 per 300 calories, which is 15.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.6 mg

46%

Pyridoxine

Raw Ginger Root has 0.6 mg of Vitamin B6 per 300 calories, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B941.3 μg

10.3%

Folates and Folic Acid

Raw Ginger Root has 41.25 μg of Vitamin B9 per 300 calories, which is 10.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.8 mg

21%

Ascorbic acid

Raw Ginger Root has 18.75 mg of Vitamin C per 300 calories, which is 21% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.98 mg

6.5%

Tocopherols and Tocotrienols

Raw Ginger Root has 0.975 mg of Vitamin E per 300 calories, which is 6.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.38 μg

0.31%

Phytomenadione or phylloquinone

Raw Ginger Root has 0.375 μg of Vitamin K per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Ginger Root

Calcium60 mg

Raw Ginger Root has 60 mg of Calcium per 300 calories, which is 6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Raw Ginger Root has 0.8475 mg of Copper per 300 calories, which is 94% 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

Iron2.25 mg

28%

Raw Ginger Root has 2.25 mg of Iron per 300 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium161 mg

38.4%

Raw Ginger Root has 161.25 mg of Magnesium per 300 calories, which is 38.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.86 mg

37.3%

Raw Ginger Root has 0.85875 mg of Manganese per 300 calories, which is 37.3% 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

Phosphorus128 mg

18.2%

Raw Ginger Root has 127.5 mg of Phosphorus per 300 calories, which is 18.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1556 mg

45.8%

Raw Ginger Root has 1556.25 mg of Potassium per 300 calories, which is 45.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.63 μg

4.77%

Raw Ginger Root has 2.625 μg of Selenium per 300 calories, which is 4.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium48.8 mg

3.25%

Raw Ginger Root has 48.75 mg of Sodium per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.28 mg

11.6%

Raw Ginger Root has 1.275 mg of Zinc per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water296 g

Raw Ginger Root has 295.8375 g of Water per 300 calories, which is 8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Ginger Root:

300 calories 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 300 calories of Raw Ginger Root:

300 calories 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 300 calories of Raw Ginger Root:

300 calories of Ginger Root is an excellent source of Carbohydrate.
It has a good amount of Omega 3, Sugars, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Ginger Root with:

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

Food Info

Nutrients in 300 calories of Ginger Root

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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