Ginger Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10
per source
Glycemic load
0.5
Low GL
This food's glycemic index is 10, which is Low GI.
Ginger is one of the most blood-sugar-friendly foods due to its very low carbohydrate content and minimal GI. A typical serving (1 tablespoon of fresh ginger) has less than 1 gram of net carbs and a glycemic load near zero. Some preliminary research suggests ginger supplementation may modestly improve fasting glucose and HbA1c, but the evidence is not strong enough to recommend it as a treatment. This is general nutrition information, not medical advice — people with diabetes should discuss any supplements with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Fresh ginger has a GI of approximately 10 — one of the lowest values among all foods tested.
One tablespoon of fresh ginger contains only 1.1 g of total carbohydrate and 0.1 g of sugar.
A meta-analysis of 12 studies found ginger supplementation significantly reduced fasting blood glucose and HbA1c in people with type 2 diabetes.
What's actually inside
Per 100 g, with your typical serving noted as 1 tablespoon (6 g), fresh, raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.1g
Net carbs
1g
total carbs minus fiber
Fiber
0.1g
slows the glucose rise
- Sugars
- 0.1g
- Protein
- 0.1g
- Calories
- 5kcal
Notable nutrients
- Vitamin C0.3 mg
- Potassium25 mg
- Magnesium2 mg
- Manganese0.1 mg
- Copper0.01 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low carb, negligible blood sugar impact
Ginger is one of the most blood-sugar-friendly foods due to its very low carbohydrate content and minimal GI. A typical serving (1 tablespoon of fresh ginger) has less than 1 gram of net carbs and a glycemic load near zero. Some preliminary research suggests ginger supplementation may modestly improve fasting glucose and HbA1c, but the evidence is not strong enough to recommend it as a treatment. This is general nutrition information, not medical advice — people with diabetes should discuss any supplements with their care team.
Portion guidance
Ginger is typically used as a seasoning in small amounts (1–2 tablespoons fresh, or 1/2–1 teaspoon dried), so its glycemic impact is negligible. Even larger culinary portions — such as a 2-inch piece (about 15 g) — contain only about 2.5 g net carbs. There is no meaningful carb restriction for ginger in any diet pattern.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Fresh vs. dried ginger
Little effectBoth fresh and dried ginger have very low GI. Dried ginger is more concentrated, so a teaspoon of dried contains slightly more carbs than a tablespoon of fresh, but the glycemic impact remains negligible in typical use.
Candied or crystallized ginger
Raises GICandied ginger is coated in sugar, dramatically increasing its GI and glycemic load. It should be treated as a sweet treat, not a low-GI food. A 1-ounce serving of candied ginger contains about 21 g of sugar.
Ginger tea (steeped)
Little effectSteeping fresh ginger in hot water extracts flavor and some nutrients but negligible carbs. Ginger tea has essentially no glycemic impact.
Pickled ginger (gari)
Lowers the spikePickled ginger is low in sugar and retains the low-GI properties of fresh ginger. The small amount of sugar used in pickling is minimal per serving.
Pairing tip
Ginger pairs well with nearly any meal and can be used to add flavor without carbs. Use it in stir-fries with vegetables and lean protein, steep as a tea, or grate into salad dressings. It is particularly useful as a flavor enhancer in low-carb and diabetic-friendly cooking, replacing sugary sauces.
Why GI numbers vary
Ginger GI data is limited. The value of approximately 10 is based on the very low carbohydrate content per typical serving rather than a formal GI test. Because ginger is consumed in small amounts and contains minimal sugar and starch, its GI is consistently very low regardless of variety or growing conditions. The main variation comes from preparation — candied or sugared ginger is a completely different food in glycemic terms.
Not medical advice. This page is general nutrition information about Ginger. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Fresh ginger has a glycemic index of approximately 10, which is very low. This is because ginger contains minimal carbohydrate — about 1.1 g per tablespoon — and most of that is fiber. GI testing on ginger is limited, but its nutritional profile makes it effectively a negligible-GI food. Dried ginger powder is similar in GI per gram, though more concentrated. Candied ginger, however, has a high GI due to added sugar.
Ginger is very diabetes-friendly due to its negligible carb content and very low GI. Some studies suggest ginger may modestly improve fasting blood sugar and HbA1c, though the evidence is preliminary and not strong enough to recommend ginger as a treatment. As a culinary ingredient, ginger adds flavor without affecting blood sugar. People with diabetes should discuss any therapeutic use of ginger supplements with their care team — this is general nutrition information.
Some small studies and meta-analyses suggest ginger supplementation (typically 1–3 g per day in powdered form) may modestly reduce fasting blood glucose and HbA1c in people with type 2 diabetes. The effect appears real but small, and the quality of evidence is moderate. Ginger consumed in normal culinary amounts is unlikely to have a measurable blood-sugar-lowering effect. This is general nutrition information — people with diabetes should consult their care team before using ginger supplements.
Yes, ginger is fully compatible with keto and low-carb diets. A tablespoon of fresh ginger contains about 1 g of net carbs, which is negligible. Even larger amounts — such as a 2-inch piece used in a stir-fry or tea — add only 2–3 g net carbs. Dried ginger powder is slightly more concentrated but still very low-carb per teaspoon (about 1 g net carbs). Candied ginger, however, is high in sugar and not keto-friendly.
Ginger is similar to cinnamon and turmeric in having a very low GI and negligible glycemic load. All three are used in small amounts and have minimal carb content. Some research suggests cinnamon may have a slightly stronger blood-sugar-lowering effect than ginger, while ginger's anti-inflammatory properties are better studied. In practical terms, all are excellent choices for adding flavor without affecting blood sugar.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026