Ginger root, pickled
Common food
Photo: Wikipedia
Pickled ginger, known as 'gari' in Japanese cuisine, is thinly sliced young ginger root preserved in a sweet vinegar brine. Its texture is crisp and tender, offering a palate-cleansing burst of sweet, tangy, and mildly spicy flavor. Nutritionally, it's very low in calories and fat, with a notable amount of dietary fiber per serving.
Calorie split: 6% protein · 90% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique ability to refresh the palate between bites of rich or oily food, especially sushi. Its vibrant pink hue and sweet-sour-spicy profile make it a beloved and versatile condiment in Japanese and other Asian cuisines.
⚠️ Watch-outs & how to enjoy it better
The pickling process often adds significant sodium and sugar, which can be a concern for those monitoring blood pressure or blood sugar. To counteract this, use it as a condiment in small portions rather than a main vegetable, and balance your meal with lean protein and healthy fats.
Key benefits
- Low-calorie, fat-free condiment
- Good source of dietary fiber
- May aid digestion as a palate cleanser
- Contains gingerol compounds from fresh ginger
- Adds flavor without added sugar or fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pink color of traditional 'gari' is often achieved by using young, pink-tipped ginger or by adding a natural colorant like beet juice; it is not from the ginger itself.
Full nutrition (USDA data · scales with serving)
| Water | 92.3 g |
| Energy | 20.0 kcal |
| Protein | 0.33 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 74.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 2.0 mg |
| Potassium, K | 36.0 mg |
| Sodium, Na | 906 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.02 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 10.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Ginger root, raw — USDA does not publish this profile for Ginger root.
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.05 g |
| Leucine | 0.07 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.02 g |
| Valine | 0.07 g |
| Arginine | 0.04 g |
| Histidine | 0.03 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.16 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
Is pickled ginger the same as the ginger I cook with?
No. Pickled ginger ('gari') is made from very young, tender ginger root, which is thinner-skinned and less fibrous than the mature ginger root typically used in cooking.
Why is it served with sushi?
It's primarily a palate cleanser. The sweet, tangy flavor is meant to be eaten between different types of sushi to refresh your taste buds, not as a topping to be eaten with the fish.
Can I make it at home?
Yes. You can make it by thinly slicing young ginger, briefly blanching it, and then soaking it in a warm mixture of rice vinegar, sugar, and salt until it reaches your desired taste and color.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.20 kcal/g · 7% calories from protein · 2.6 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 25.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.