Herbs and Spices / Fresh Herbs
Wild ginger
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 72% |
| Calories | 32kcal / 2530kcal (1%) low |
Macronutrients
Protein | 2.1 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 11 mg/ 70mg (15%) |
Minerals
Calcium | 177 mg/ 750mg (23%) source |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 2.7 mg/ 12mg (22%) source |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Wild ginger is a flavorful plant used like a herb or ingredient in drinks and dishes. In a 100 g serving, it’s low in calories (about 32 kcal) and provides small amounts of carbs, fiber, and natural sugars.
Why it matters to health
Wild ginger can support a healthier eating pattern because it adds flavor without adding much calories. It also has dietary fiber (0.8 g), which helps keep your digestion comfortable and can make meals more satisfying. The small amount of sugar (0.7 g) is usually fine when you use it as an ingredient rather than as a main sweet food. It’s also very low in sodium (5 mg) and has no cholesterol, which is helpful for everyday heart-friendly choices. On the fat side, it has a little fat (0.4 g), including some saturated fat (0.11 g), so it’s best to pair it with lean or balanced meals rather than rely on it as a “fat source.”
Healthier tips
- Use wild ginger as a flavor booster for tea, soups, or stews—aim for it as part of your meals and snacks, not as a replacement for rice/ulam.
- If you’re making a drink, keep it unsweetened or lightly sweetened so you don’t add extra sugar.
- Pair it with protein and fiber for better balance (e.g., fish, chicken, eggs, tofu, plus vegetables).
- For your daily pattern of 3 full meals + 1–2 snacks, you can include wild ginger in a snack drink or in a meal broth to add taste and fiber.
Common Filipino dishes
Ginger tea, tinola (with ginger), sinigang (with ginger), lugaw with ginger, chicken or fish soup with ginger
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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