Ginger vs Garlic: Calories and Nutrition Compared (2026)
Ginger and garlic have distinct nutritional profiles worth comparing.
Garlic is higher in protein with 6.4 g compared to ginger's 1.8 g, while ginger has fewer calories at 80 compared to garlic's 149.
Ginger and garlic are both popular ingredients in cooking, each offering unique flavors and health benefits. This comparison highlights their nutritional differences per 100 g to help you make informed dietary choices.
What Is the Difference Between Ginger and Garlic?
Ginger is a flowering plant whose rhizome is widely used as a spice and for its medicinal properties. It is known for its distinct flavor and potential health benefits. Garlic is a bulbous plant belonging to the onion family, commonly used as a seasoning. It is renowned for its strong flavor and various health-promoting qualities.
Ginger vs Garlic: Nutrition Side by Side
Below is a side-by-side comparison of ginger and garlic, focusing on their nutritional content per 100 g.
| Nutrient (per 100 g) | Ginger root (raw) | Garlic (raw) |
|---|---|---|
| Calories | 80 kcal | 149 kcal |
| Protein | 1.8 g | 6.4 g |
| Carbs | 17.8 g | 33.1 g |
| Sugar | 1.7 g | 1 g |
| Fat | 0.8 g | 0.5 g |
| Fiber | 2 g | 2.1 g |
| Sodium | 13 mg | 17 mg |
Which Is Better, Ginger or Garlic?
For weight loss: Ginger has 80 calories, making it a lower-calorie option compared to garlic, which has 149 calories.
For muscle and protein: Garlic contains 6.4 g of protein, significantly more than ginger's 1.8 g.
For low-carb or low-sugar: Ginger has 17.8 g of carbs and 1.7 g of sugar, while garlic has 33.1 g of carbs and 1 g of sugar.
How to Track Ginger and Garlic Accurately
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How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Garlic has more protein with 6.4 g compared to ginger's 1.8 g.
Which has fewer calories?
Ginger has fewer calories at 80, while garlic has 149 calories.
What are the carbohydrate contents?
Ginger contains 17.8 g of carbs, whereas garlic contains 33.1 g.
How much sugar is in each?
Ginger has 1.7 g of sugar, while garlic has 1 g of sugar.
What is the fiber content in each?
Ginger has 2 g of fiber, and garlic has 2.1 g of fiber.
What is the fat content in each?
Ginger contains 0.8 g of fat, while garlic has 0.5 g of fat.
Key Takeaways
- Ginger has 80 calories per 100 g.
- Garlic has 149 calories per 100 g.
- Ginger contains 1.8 g of protein.
- Garlic contains 6.4 g of protein.
- Ginger has 17.8 g of carbs.
- Garlic has 33.1 g of carbs.
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