Health & Nutrition Facts in Japanese Food 1: Ginger/Shoga/生姜

As demonstrated by many food bloggers, cooking and creating great foods and drinks have become incomplete and unsatisfying when not considering the benefits or adverse effects of the same foods and drinks regardless of their taste.
I do not intend to delve into counselling or consulting, but only to offer some knowledge about the good sides of Japanese foods and drinks. I will not extoll on its possible lacks and negative aspects. After all, the Japanese are not the longest-living people in the world for no reason!
I will also offr at least one nutritious or healthy recipe at the end of each posting.

Health & Nutrition Facts in Japanese Food 1: Ginger/Shoga/生姜

The Japanese make an enormous consumption of ginger, both in its dry and fresh state, from the very new thin roots and stems called “stick ginger” or “leaf ginger/Hash0ga” consumed with miso paste, fresh roots pickled and cooked, to dry roots used in everyday cuisine from stews to herbal teas.

Ginger contains up to three percent of a fragrant essential oil whose main constituents are sesquiterpenoids, with zingiberene as the main component. Smaller amounts of other sesquiterpenoids (β-sesquiphellandrene, bisabolene and farnesene) and a small monoterpenoid fraction (β-phelladrene, cineol, and citral) have also been identified.

Ginger acts as a useful food preservative.

The Japanese consider it effective in preventing colds and lessening menstrual pains.


For each 100g it contains:
-Energy: 30 kcal
-Water: 91.4 g
-Proteins: 0.9 g
-Carbohydrates: 6.6 g
-Ash: 0.7 g
-Natrium: 6 mg
-Potassium: 270 mg
-Calcium: 12 mg
-Magnesium: 27 mg
-Phosphorus: 25 mg
-Iron: 25 mg
-Manganese: 5.01 mg
-Vitamin B1: 0.03 mg
-Vitamin B2: 0.02 mg
-Dietary (roughage) fibre: 2.1 g

Fresh “stick ginger/leaf ginger” and miso paste.


-Combined with lemon, or with orange, or with strawberry, or kiwi fruit, helps skin rejuvenation, helps prevent obesity and helps combat stress.

-Combined with cabbage, or with broccoli, or oysters, or with nalta jute/Moroheiya/モロヘイヤ, helps prevent gastric disorders (colics, diarrhea).

-Combined with onion, or with leek, or with kikurage/木茸/Jew’s Ear Fungus, or with milk, helps blood circulation, helps prevent high blood pressure and blood vessel hardening.

-Combined with yam/yama imo/山芋, or with rice, or with daikon, or with chicken, helps restore appetite, helps prevent aging, and helps with general digestion.


This simple recipe helps restore blood circulation and prevent cold extremities:

For 1 person:
-Fresh ginger: 5×5 cm piece
-Milk: 1 cup/200cc/ml
-Honey: 1 tablespoon

-Cut the fresh ginger into thin slices.
-In a pan pour the milk. Add ginger slices. Heat on a low fire until just before boiling point.
-Switch oof fire. Add honey and mix thoroughly. Drink at once!

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6 thoughts on “Health & Nutrition Facts in Japanese Food 1: Ginger/Shoga/生姜”

    1. Dear Ellen!
      If the ginger is fresh enough, the Japanese will eat it.
      If too hard, just leave it at the bottom of your glass/bowl.
      There is no need for straining!


  1. Have you read “Japanese Women Don’t Get Old or Fat”? A fun response to “French Women Don’t Get Fat” and it has some great recipes in it!


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