Ginger is a popular ancient spice with amazing health benefits. It is versatile and can be used in many foods and drinks. But is ginger good for keto, or could this spice kick you out of ketosis?


  • 100 grams of fresh ginger root contains around 18 grams of carbohydrates.
  • 1 teaspoon of ginger contains 0.4 grams of carbohydrates.
  • Five slices of ginger (11 grams) contain 2 grams of carbohydrates.

Ginger on a keto diet

Despite 18 grams of carbs per 100 grams, ginger is keto-friendly. Many people assume this is not the case because they are looking at the carbohydrate content per 100 grams. However, ginger is a powerful spice and you never need to add more than 2-4cm of root to enjoy its authentic flavor. Adding a small amount of ginger to your daily diet won’t get you out of ketosis.

The benefits of ginger

Can you eat ginger on a keto diet

Ginger contains many undeniable health benefits, but here’s how it can improve the effectiveness of your keto diet.

It can help with keto flu symptoms

Ginger is one of the best remedies for nausea, vomiting and dizziness. For example, one study looked at the effectiveness of ginger in treating nausea and vomiting in 120 pregnant women. The results showed that ginger relieved mild to moderate nausea and vomiting in pregnant women.

  • Dosage used: 1 g (1000 mg) per day.

It can reduce hunger and promote satiety

Several studies have shown that ginger can increase the thermal effects of food. Thermogenesis can increase the amount of calories burned. One study looked at the effects of ginger on calorie expenditure, appetite, and satiety in 10 overweight men. The results showed that ginger improves thermogenesis and reduces hunger.

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