Ginger is a flowering plant that originated in Southeast Asia. It has been used for thousands of years as both a culinary ingredient and a medicinal remedy. Crystallized ginger, sometimes called candied ginger, is made by cooking fresh ginger root in sugar syrup. This process preserves the root and concentrates its sweetness and flavor. But is crystallized ginger just a sweet treat, or does it provide health benefits as well?
Nutritional Value
Crystallized ginger is high in nutrients and antioxidants. A 1-ounce (28 gram) serving contains (1):
- Calories: 106
- Protein: 0 grams
- Fat: 0 grams
- Carbs: 26 grams
- Fiber: 0 grams
- Manganese: 15% of the RDI
- Vitamin C: 2% of the RDI
- Magnesium: 2% of the RDI
- Potassium: 2% of the RDI
- Copper: 1% of the RDI
It also contains various antioxidants, including gingerols, shogaols, zingerones and paradols (2). These compounds have demonstrated anti-inflammatory, anticancer, antioxidant and antidiabetic effects in test-tube and animal studies (3).
May Reduce Nausea and Vomiting
Crystallized ginger may help reduce nausea and vomiting. In fact, it may be just as effective as fresh ginger (4). Multiple studies have shown that both fresh and crystallized ginger are effective against motion sickness, seasickness, morning sickness and chemotherapy-induced nausea (5, 6, 7). Ginger’s anti-nausea effects may be due to its potent antioxidants, calming effects and ability to enhance digestion (8).
May Reduce Pain
Both fresh and dried ginger have potent anti-inflammatory properties. Thus, they may help relieve pain. A study in 245 women undergoing C-section found that taking 3 one-gram capsules of ginger powder daily reduced pain severity and the need for painkillers during recovery from surgery (9).
Additionally, a study showed that athletic adults taking 2 grams of ginger powder daily experienced a moderate reduction in muscle soreness (10). Ginger appears to reduce pain and inflammation by decreasing inflammatory compounds like cytokines, chemokines and prostaglandins (11).
May Lower Blood Sugar
Animal and test-tube studies indicate that ginger may lower blood sugar and improve long-term blood sugar control. It may also increase insulin release and sensitivity (12, 13, 14). In a study in diabetics, 2 grams of ginger powder per day moderately lowered fasting blood sugar by 12% (15). Another study found that taking 5 grams of ginger powder with a meal significantly reduced blood sugar rise after the meal, compared to a placebo (16). However, not all studies have shown a benefit. A small study found no difference between ginger and placebo treatment in blood sugar control or insulin sensitivity (17).
May Lower Cholesterol
Some studies suggest ginger powder may reduce cholesterol levels. In 45 people with high cholesterol, 3 grams of ginger powder daily caused significant reductions in total and LDL (bad) cholesterol over 45 days (18). Another study in 85 people with high cholesterol found that 3 grams of ginger powder daily reduced LDL cholesterol, triglycerides and total cholesterol compared to placebo after 3 months (19).
May Protect Against Heart Disease
Due to the potential blood-sugar lowering and cholesterol-lowering effects of ginger, it may protect against heart disease. However, current evidence is limited and further studies are needed (20). Some studies also show improved blood flow and clotting when people take ginger. A study found ginger extract broke up blood clots in animals (21).
May Have Anti-Cancer Properties
Ginger contains very powerful antioxidant and anti-inflammatory compounds called gingerols. Test-tube studies show that gingerols can suppress growth and spread of cancer cells and induce cancer cell death (22, 23). However, human studies are lacking. An observational study linked higher ginger consumption with an 8% lower risk for cancer (24). More research is needed to confirm ginger’s anticancer effects in humans.
May Improve Brain Function
Oxidative stress and inflammation can accelerate brain aging and promote neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Ginger contains compounds that may inhibit inflammatory pathways linked to brain decline (25). Moreover, in an observational study, older adults who took ginger daily scored better on cognitive tests than those who did not take it (26). However, clinical studies are lacking.
May Have Antibiotic and Antiviral Effects
Test-tube research shows ginger extract may inhibit viral infections and suppress growth of oral bacteria linked to gingivitis and periodontitis (27, 28). Fresh ginger also appears to be effective against respiratory syncytial virus (RSV), a common cause of respiratory infections (29). However, it’s unclear if dried ginger would have the same effects.
Few Side Effects
Crystallized ginger has few side effects. However, eating too much may cause some stomach upset or heartburn (30). People with diabetes or taking blood sugar lowering medication should be cautious with high doses of crystallized ginger, as it may lower blood sugar levels. Those taking blood thinners should also use caution, as ginger’s blood thinning effects could be harmful (31).
How to Pick and Use Crystallized Ginger
When buying crystallized ginger, look for pieces with uniform color and texture. Avoid ginger with spots of whitish-gray mold. Store it in an airtight container at room temperature for up to one year. Enjoy crystallized ginger on its own as a sweet treat and digestive aid, or use it to add a spicy-sweet flavor to cooked dishes, marinades, sauces, baked goods, drinks and desserts. The recommended dosage for medicinal use is 1–4 grams per day.
The Bottom Line
Crystallized ginger is delicious and adds a little spice to a variety of dishes and baked goods. It provides all the benefits of fresh ginger root, including reducing nausea and pain. It may also help lower blood sugar, cholesterol levels and heart disease risk. At the end of the day, crystallized ginger is incredibly healthy — and delicious.
Frequently Asked Questions
What are the health benefits of crystallized ginger?
Crystallized ginger has many of the same health benefits as fresh ginger. It may help reduce nausea, pain, inflammation, cholesterol and blood sugar levels. It also contains antioxidants that may protect against aging, cancer, infections and brain decline.
Is crystallized ginger good for nausea?
Yes, crystallized ginger is effective at reducing nausea from motion sickness, morning sickness and chemotherapy treatment. Its anti-nausea effects likely come from its antioxidants, calming effects and ability to enhance digestion.
Does crystallized ginger have calories?
Yes, crystallized ginger is relatively high in calories and carbs because the fresh ginger is cooked in a sugar syrup. A 1-ounce (28 gram) serving contains 106 calories and 26 grams of carbs.
Is crystallized ginger the same as candied ginger?
Yes, crystallized ginger and candied ginger are different names for the same product. Pieces of fresh ginger root are simmered in a sugar syrup, which concentrates the flavor and preserves the root.
Can I replace fresh ginger with crystallized ginger?
Crystallized ginger can often be substituted for fresh ginger, but the flavor profile is quite different. Crystallized ginger has a sweet flavor while fresh ginger is more pungent and spicy. Adjust amounts accordingly.
What can I use crystallized ginger for?
Crystallized ginger can be eaten on its own as a sweet treat and digestive aid. It can also add flavor to cooked dishes, marinades, sauces, baked goods, oatmeal, yogurt, trail mixes, fruit salads and more.
Does crystallized ginger go bad?
Properly stored in an airtight container at room temperature, crystallized ginger will keep for up to 1 year. Look for signs of mold, changes in color or texture, or an off smell, which indicate it has gone bad.
Can I make crystallized ginger at home?
Yes, you can make crystallized ginger at home with just a few ingredients. Peel and slice fresh ginger root, then simmer it in a sugar syrup until tender. Drain, toss in sugar and allow to dry before storing.
Is crystallized ginger safe to eat during pregnancy?
Yes, crystallized ginger is safe for pregnant women when consumed in normal food amounts. Many OBGYNs actually recommend it for treating morning sickness and nausea.
| Nutrient | 1 Ounce (28g) of Crystallized Ginger |
|---|---|
| Calories | 106 |
| Carbohydrates | 26g |
| Protein | 0g |
| Fat | 0g |
| Fiber | 0g |
| Manganese | 15% DV |
| Vitamin C | 2% DV |
| Magnesium | 2% DV |
| Potassium | 2% DV |
| Copper | 1% DV |
How do I incorporate more crystallized ginger into my diet?
Here are some tips for using crystallized ginger:
- Add it to oatmeal, yogurt, cottage cheese or chia pudding
- Mix into cookie, cake, muffin and bread batters
- Use as a topping for pies, cheesecake and ice cream
- Stir into curry dishes, soups, stews and sauces
- Mix into trail mixes with nuts and dried fruit
- Add to smoothies for a spicy-sweet kick
- Make homemade tea or lemonade with ginger simple syrup
- Use as a garnish for cocktails
What are the side effects of eating too much crystallized ginger?
Consuming too much crystallized ginger may cause some stomach upset or heartburn in sensitive individuals. Those with diabetes or taking blood sugar lowering medication should be cautious with high intakes, as it may excessively lower blood sugar. People on blood thinning medication should also limit intake.