Ginger
Low GI
GL 2.9 per cup (96 g) · GL 3 per 100 g
- Very low glycemic load
- Low overall nutrient density per serving
Ginger has a glycemic index of 15 (Low). One cup (96 g) adds a glycemic load of 2.9.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169231 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Ginger
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Ginger is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 2 g | 0.1 |
| 1 cup, slices (1" dia) | 96 g | 2.9 |
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
- Rich in anti-inflammatory compounds
- Low overall nutrient density per serving
- Limited protein content
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 cup (96 g) has a glycemic load of 2.9; per 100 g the glycemic load is 3.
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 (0.4 per 100 g).
Check Ginger in the Logi app, with your portion.
