Ginger
Low GI
GL 0.1 per piece (2 g) · GL 2.4 per 100 g
- Very low glycemic load: about 3 per 100 g, and a teaspoon weighs only 2 g
- Eaten in small amounts, so it adds little protein, fibre or vitamins to a meal
Ginger has a glycemic index of 15 (Low). One piece (2 g) adds a glycemic load of 0.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169231 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g Galangal is the closest swap in Thai and Indonesian curries and soups: a pungent root used the same way, with a more citrusy, peppery taste.
Galangal - GL 4 per 100 g Lemongrass gives stir-fries, broths and teas a fresh, aromatic lift where ginger would, with a lemony rather than hot taste.
Lemongrass - GL 9.3 per 100 g Garlic is the other everyday aromatic for marinades and stir-fries; it adds savoury depth instead of ginger's bite.
Garlic - GL 2 per 100 g Freshly grated horseradish brings a similar sharp heat to sauces, dressings and fish, at about 48 kcal per 100 g.
Horseradish Root
Forms of Ginger
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Ginger is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tsp, grated | 2 g | 0 |
| 1 slice (1 inch diameter) | 2 g | 0.1 |
| 1 tbsp, grated | 6 g | 0.1 |
| 1 cup, slices | 96 g | 2.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 80 kcal |
| Carbohydrates | 17.8 g |
| Sugars (Total) | 1.7 g |
| Natural | 1.7 g |
| Added | 0 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 1.8 g |
| Fat | 0.8 g |
| Saturated | 0.2 g |
| Unsaturated | 0.6 g |
| Sodium | 13 mg |
Processing Level
Why this score?
- Very low glycemic load: about 3 per 100 g, and a teaspoon weighs only 2 g
- Adds strong flavour and heat for about 2 kcal per teaspoon
- About 2 g of fibre per 100 g
- Eaten in small amounts, so it adds little protein, fibre or vitamins to a meal
- Sweet pickled sushi ginger is a different product with added sugar and salt
Calculate the glycemic load of a meal with Ginger
Allergens
No EU-14 allergen listed
Recipes with Ginger
-
Air Fryer Chicken Skewers with Low-GI Marinade 35 min · 9 ingredients · easy -
Baingan Bharta with Red Lentil Dal 45 min · 12 ingredients · advanced -
Low-Glycemic Baked Salmon with Ginger-Lime Marinade and Fresh Berries 90 min · 8 ingredients · easy -
Beef Rendang with Cauliflower Rice 55 min · 12 ingredients · advanced -
Moderate-GI Brown Rice Stir-Fry with Herb Omelette Ribbons 45 min · 15 ingredients · medium -
Bulgogi Lettuce Wraps 20 min · 12 ingredients · advanced -
Cantonese Steamed Sea Bass with Ginger and Scallion 20 min · 8 ingredients · medium -
Chana Masala with Cucumber Raita 30 min · 16 ingredients · advanced -
Low-Glycemic Cold Peanut Noodle Salad with Crunchy Vegetables 25 min · 11 ingredients · easy -
Low-Glycemic Crispy Tofu & Shirataki Noodle Teriyaki Bowl 35 min · 16 ingredients · medium -
Ebi Sunomono (Prawn & Cucumber Salad with Sesame) 20 min · 10 ingredients · medium -
Edamame Quinoa Salad with Sesame Ginger Dressing 35 min · 12 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Ginger?
Ginger has a glycemic index of 15 (Low). One piece (2 g) has a glycemic load of 0.1; per 100 g the glycemic load is 2.4.
Is Ginger good for people with insulin resistance?
Ginger has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Ginger has the lowest glycemic load?
Among the forms of Ginger in this database, Sugar-free pickled ginger has the lowest glycemic load (0.7 per 100 g).
Check Ginger in the Logi app, with your portion.
