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Is the skin of ginger good for you?

Ginger is a popular spice used in many cuisines around the world. It adds a distinctive flavor and aroma to dishes. Ginger root is often sold with the tan skin still on. Some people peel off this skin before using ginger, while others leave it on. So should you eat the skin of ginger? Let’s take a look at the potential benefits and downsides.

Nutrients in ginger skin

The skin of ginger contains some beneficial nutrients, including fiber and antioxidant compounds.


The skin of ginger is a good source of fiber. In a one-teaspoon (2 grams) serving of ground ginger with the skin left on, there is around 0.5 grams of fiber.

Food Serving Size Total Fiber (grams)
Ground ginger with skin 1 teaspoon (2g) 0.5g
Ground ginger without skin 1 teaspoon (2g) 0.2g

As you can see from the table, ginger with the skin on contains more than double the amount of fiber compared to peeled ginger. Fiber is important for digestive health, weight management, and reducing cholesterol.


The skin of ginger contains antioxidant compounds like gingerols, shogaols, and zingerones. Some research shows that these compounds have anti-inflammatory and anticancer effects in the body.

One study found 6-shogaol, an antioxidant found in highest amounts in the skin, inhibited breast cancer cell growth more effectively than 6-gingerol, the main antioxidant found in ginger pulp. The skin contains higher concentrations of these protective antioxidants than the flesh.

Potential downsides of ginger skin

Some people avoid eating ginger skin because of concerns that it may be:

  • Tough and fibrous
  • Hard to digest
  • Contaminated with pesticides or dirt

If the ginger skin seems too fibrous or tough, it can be peeled before eating. Opting for organic ginger may help reduce pesticide residues. The skin can also be scrubbed before use to remove any dirt.

Some also claim that eating ginger skin causes gastrointestinal issues like bloating, gas, and indigestion. There is limited evidence to support this, but people with sensitive digestive systems may want to take precautions.

Is ginger skin safe to eat?

For most people, eating small amounts of ginger skin as part of recipes or with peeled ginger is likely safe. The skin contains beneficial nutrients and antioxidants that may provide health benefits.

However, if the skin tastes unpleasantly fibrous or causes any digestive discomfort, you may want to remove it before eating. Peeling ginger skin can help reduce any concerns about pesticides, contaminants, or tough texture.

Here are some tips for eating ginger skin:

  • Opt for organic ginger when possible
  • Wash ginger skin thoroughly before use
  • Peel skin if it seems too fibrous or tough
  • Start with small amounts of skin to assess tolerance
  • Remove skin if you experience any negative digestive effects

How to incorporate ginger skin into your diet

Here are some easy ways to eat ginger skin to gain its nutrients and fiber:

Add it to smoothies

Blend a small slice of ginger with skin into fruit or vegetable smoothies. The skin will get broken down well in the blender.

Juice it

Add ginger slices with skin to vegetable and fruit juices. Run the produce through a high-powder juicer to extract the nutrients.

Include it in stir fries

Stir fry thin ginger slices with the skin on. The high heat will soften the skin.

Dehydrate it

Dehydrate thin ginger slices with skin still on. This makes a healthy snack with a concentrated ginger flavor.

Use it for pickling

Add ginger with skin on when pickling vegetables. The skin’s nutrients and fiber will infuse the brine.

Make ginger tea

Simmer fresh ginger with skin in hot water to make a beneficial ginger tea. Strain if desired.

Add to soups

Add ginger slices with skin to clear soups like chicken noodle or vegetable soups. Cook until the skin is tender.

Use in baking

Mince or puree ginger with skin and add it to cookie, cake, and bread recipes. The skin’s fiber will add texture.

The bottom line

Ginger skin contains beneficial nutrients, antioxidants, and fiber. Eating small amounts may provide health benefits for most people. However, those with digestive sensitivities may want to remove the skin. Peeling skin can also help avoid concerns about pesticides, contaminants, and texture.

Overall, eating ginger skin in moderation seems safe for most people. Add it to smoothies, juices, soups, stir fries, baked goods, and other recipes to take advantage of its nutrients and fiber. Just be sure to start slowly and peel skin if it causes any discomfort.

Pros Cons
  • Contains fiber
  • Provides antioxidants like gingerols
  • May have anti-inflammatory effects
  • Adds nutritional value to diet
  • Can be tough and fibrous
  • May cause digestive upset
  • Could have pesticide residues
  • Unpleasant taste for some

Frequently asked questions

Does ginger skin have nutritional value?

Yes, ginger skin contains beneficial nutrients and compounds like fiber, gingerols, shogaols, and zingerones. It has a unique nutritional profile compared to ginger pulp.

Is it better to peel ginger before eating?

It’s a personal preference. Leaving the skin on provides more nutrients. But peeling can avoid concerns about texture, digestion, and contaminants.

What’s the healthiest way to eat ginger?

Eating fresh ginger root is healthiest. Choose organic when possible and include the skin in moderation to get the most nutrients. Use raw ginger in smoothies, juices, teas or stir fries.

Can you eat too much ginger skin?

Eating large amounts of ginger skin could cause gastrointestinal upset in some people. Stick to about 1 teaspoon (2 grams) per day with skin on to assess your tolerance.

Is ginger skin high in fiber?

Yes, ginger skin contains significantly more fiber than the pulp – almost 2 times as much per teaspoon. It can be a good way to add fiber to your diet.


Ginger skin provides fiber and unique antioxidants. Including it in your diet in moderation may offer health benefits. However, peel skin if it seems too tough or causes digestive issues. Overall, ginger skin is safe to eat for most people and provides interesting nutritional value. Add small amounts to dishes to take advantage of its nutrients while assessing your personal tolerance.