Crystallized ginger, also known as candied ginger, has been enjoyed for centuries across various cultures for its sweet, spicy flavor and purported health benefits. Often tucked into snack bags, used in baking, or chewed for digestive ease, it’s a versatile and tasty treat. But is it actually good for you? And more importantly—is it OK to eat crystallized ginger regularly or in large quantities? In this in-depth article, we’ll explore everything you need to know about crystallized ginger, from its nutritional content and health benefits to potential concerns and practical tips on how to use it wisely.
What Is Crystallized Ginger?
Crystallized ginger starts as fresh ginger root that is peeled, sliced, and cooked in sugar syrup repeatedly until it’s completely candied. The result is a soft, chewy ginger piece that’s often coated in sugar crystals. It can be enjoyed as a snack, used in cooking or baking, or even incorporated into herbal remedies for its purported therapeutic properties.
How Is It Made?
- Harvest and peel fresh ginger root.
- Slice ginger into thin pieces or chunks.
- Boil or simmer ginger in a sugar solution multiple times over several days.
- Drain and cool the ginger, allowing the sugar to crystallize on the surface.
This preservation method not only enhances flavor but also prolongs shelf life, making it a practical pantry staple. The result is a distinctively sweet yet peppery treat that stands out in flavor and function alike.
Nutritional Profile of Crystallized Ginger
Understanding whether crystallized ginger is safe or healthy to eat starts with examining its nutritional content. Here’s a general look at the calories and nutrients in one ounce (approximately 28 grams) of crystallized ginger:
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Carbohydrates | 27g |
| Sugar | 22g |
| Fiber | 1g |
| Protein | 0g |
| Fat | 0g |
| Gingerol (active compound) | Slightly reduced from raw ginger |
Key Insight: While it contains beneficial compounds like gingerol, which is celebrated for its anti-inflammatory properties, the candying process significantly increases its sugar content. This affects its overall health impact and potential for overconsumption.
Health Benefits of Crystallized Ginger
May Help Alleviate Nausea and Digestive Issues
Ginger, whether raw or candied, has been widely studied for its anti-nausea effects. Research suggests that ginger can be effective in managing pregnancy-related morning sickness, chemotherapy-induced nausea, and motion sickness.
Practical Use:
Consuming a small piece of crystallized ginger before travel or during bouts of nausea can be an easy, effective remedy without resorting to pharmaceuticals. Its convenience and portability make it especially useful for travelers and pregnant individuals alike.
Anti-Inflammatory Properties
The active compound in ginger, gingerol, has demonstrated anti-inflammatory and antioxidant effects in scientific research. While the content of gingerol is somewhat diminished during the cooking and sugar preservation process, some of these beneficial properties are retained.
Benefit: For those with inflammation-related conditions such as osteoarthritis, consuming small quantities of crystallized ginger may help reduce discomfort and swelling, although raw ginger would have a more potent effect.
Immune Support
Ginger contains compounds that may support immune health by combating oxidative stress and improving gut immunity — a vital part of the body’s defense system. While crystallized ginger doesn’t pack the same powerful immune-boosting punch as raw ginger, it still contributes to a balanced diet when consumed in moderation.
Risks and Concerns
High Sugar Content
One of the biggest concerns with crystallized ginger is its sugar content. Because the preservation method involves soaking raw ginger in sugar syrup, this seemingly healthy snack can actually be packed with added sugars. For people monitoring sugar intake — including diabetics — this can be a drawback.
Why It Matters:
Excessive sugar consumption can lead to weight gain, increased risk of type 2 diabetes, and inflammation in the body. Therefore, even though crystallized ginger retains some health benefits, moderation is essential.
Dental Health Considerations
Sugary, sticky foods like crystallized ginger can contribute to dental issues if consumed frequently and without proper oral hygiene. Residual sugar stuck to teeth encourages the growth of harmful bacteria, potentially leading to plaque buildup, cavities, and tooth decay.
Recommendation: Rinsing the mouth with water after consuming crystallized ginger or brushing teeth soon after can help mitigate these risks.
Allergies and Medication Interactions
Ginger is generally a safe food, but in some cases, individuals may be allergic to it. Additionally, ginger has blood-thinning properties, which may interact with anticoagulant medications such as warfarin. Those on such prescriptions should consult a healthcare provider before incorporating crystallized ginger into their diets regularly.
Crystallized Ginger vs. Raw Ginger: Which Is Better?
Both forms of ginger have their unique benefits and drawbacks. Let’s compare them across multiple health and practicality factors:
| Factor | Crystallized Ginger | Raw Ginger |
|---|---|---|
| Taste | Sweet, candied | Pungent, spicy |
| Shelf Life | Long; does not spoil easily | Short; spoils within weeks |
| Gingerol Content | Moderate (reduced by heat and sugar) | High (more potent raw form) |
| Sugar Content | High | Low |
| Convenience | High (ready to eat, easy to carry) | Low to moderate (requires peeling and slicing) |
Conclusion: If you’re seeking potent gingerol content and health benefits without added sugar, raw ginger is preferable. However, if you’re looking for a portable, flavor-packed snack with some ginger-related perks, crystallized ginger may be your go-to option, provided you consume it mindfully.
Who Should Eat Crystallized Ginger—and How Much?
Ideal Candidates for Crystallized Ginger Consumption
Certain individuals and situations may find crystallized ginger particularly beneficial:
- Travelers who suffer from motion sickness
- Expectant mothers dealing with morning sickness
- People looking for natural digestion aids
- Those who enjoy its unique flavor as a treat alternative to candy
Recommended Serving Size
Most nutritionists recommend consuming no more than 1 to 2 ounces (28–56 grams) of crystallized ginger per day. This limits sugar intake while allowing moderate access to ginger’s beneficial compounds.
Tips:
- Break off a small piece instead of eating a large chunk.
- Look for brands with reduced sugar or alternative sweeteners like stevia or honey.
How to Choose Quality Crystallized Ginger
Not all crystallized ginger is made equal. When shopping, assess the following qualities:
Ingredients
Check the label to ensure that the only main ingredients are ginger and sugar. Avoid products with artificial flavors, preservatives, or excessive additives. Organic options are preferable for minimizing chemical exposure.
Texture and Appearance
High-quality crystallized ginger should be plump and moist, not rock-hard or overly dry. The surface should be evenly coated in sugar crystals, and the slices should maintain their firmness without being mushy.
Brands Known for Quality
Some top-rated brands include:
- Reed’s
- Oxford Naturals
- Townsend Farms (Organic)
Creative Ways to Use Crystallized Ginger in Cooking
Crystallized ginger is a versatile ingredient that goes far beyond snacking. Here are some culinary uses that enhance both flavor and appeal:
In Desserts:
- Chopped and mixed into cookies or brownies
- As a garnish for cakes and cheesecakes
- Blended into ice cream or sorbets
In Savory Dishes:
- Added to marinades for grilled meats or tofu
- Stirring into glazes for roasted root vegetables
- Mixed into stir-fry sauces for a sweet-and-spicy undertone
In Beverages:
- Muddled into mocktails or herbal teas
- Used as a rim coating for glasses (combine with lime zest and sugar)
Alternatives to Crystallized Ginger
If you’re concerned about sugar but still want the benefits of ginger, consider these alternatives:
Raw Ginger Root
More potent, easily added to teas or meals, and completely devoid of added sugar. It can be grated, juiced, or sliced for optimal effectiveness.
Ginger Tea
Using tea bags or whole root slices steamed in hot water offers a warming, soothing beverage with fewer calories and no added sugar, but similar therapeutic effects.
Ginger Supplements
For those who prefer a concentrated and consistent dose of gingerol, capsules or powdered ginger supplements are available. These are usually sugar-free and ideal for therapeutic use.
Final Thoughts: Is It OK to Eat Crystallized Ginger?
The short answer is: Yes, it is OK to eat crystallized ginger—but in moderation. While it comes with some health benefits such as nausea relief and anti-inflammatory properties, the high sugar and calorie content mean it should be treated as a treat rather than a health food. If consumed wisely, with attention to quality and quantity, crystallized ginger can be a flavorful and beneficial addition to your diet.
Tips for Enjoying Crystallized Ginger Responsibly:
- Stick to a 1–2 oz daily limit
- Choose low-sugar or organic versions when possible
- Pair with healthy snacks like nuts or fruit to balance sugar intake
- Keep dental hygiene in check after eating
Crystallized ginger provides a unique mix of flavor, tradition, and function—but like any sugar-rich product, it should be consumed consciously to support overall well-being. As part of a balanced lifestyle, it can be a valuable and tasty ally in managing digestion, travel discomfort, and flavor cravings alike.
What is crystallized ginger and how is it made?
Crystallized ginger is a sweet, chewy snack or ingredient made by preserving fresh ginger root in sugar syrup over an extended period. The process typically involves peeling and slicing ginger rhizomes, then simmering them in a sugar and water solution until the ginger becomes soft and translucent. Afterward, the pieces are removed, dried, and often coated with sugar to create a crystallized exterior.
This method of preparation not only enhances the flavor of ginger by blending its natural spiciness with sweetness but also extends its shelf life. Crystallized ginger is commonly used in cooking and baking, enjoyed on its own, or offered in health food stores due to its appealing taste and potential medicinal properties. Its long history of use dates back to ancient Asian and Middle Eastern traditions, where preservation methods like sugaring were popular for making spices more accessible and versatile.
What are the health benefits of eating crystallized ginger?
Crystallized ginger retains many of the beneficial compounds found in fresh ginger, particularly gingerol, which is known for its anti-inflammatory and antioxidant properties. It may help soothe digestive discomfort, reduce nausea—especially motion sickness or morning sickness—and support immune health. Additionally, ginger has been linked to pain relief for conditions like osteoarthritis and may assist in lowering blood sugar levels in some studies.
By preserving ginger with sugar, its therapeutic effects are maintained in a portable and tasty form, making it easier for people to consume regularly. However, because of its high sugar content, crystallized ginger should be enjoyed in moderation to avoid the negative effects of excessive sugar intake. For those seeking its health benefits, it’s a convenient alternative to ginger tea or supplements, especially when on the go.
Are there any risks or side effects of eating crystallized ginger?
While crystallized ginger is generally safe for most people, consuming it in large amounts can lead to unwanted side effects, especially due to its concentrated sugar content. Excessive intake may cause digestive discomfort, such as heartburn, gas, or diarrhea, and may contribute to weight gain or dental issues over time. Additionally, those with sensitivities to ginger could experience mild mouth irritation or allergic reactions.
Another concern for some individuals is the interaction of ginger with certain medications. For example, ginger can enhance the effects of blood thinners and may influence blood pressure medications. It’s important to consult a healthcare provider before regularly consuming crystallized ginger if you are on prescription drugs or have existing health conditions. Moderation and awareness of personal sensitivities are key to safely enjoying this ginger product.
How much crystallized ginger should I eat per day?
The appropriate daily amount of crystallized ginger depends on an individual’s health, diet, and sensitivity to sugar and ginger. As a general guideline, a moderate serving size is about 1 to 2 tablespoons (around 20 to 40 grams) per day. This provides a meaningful amount of ginger’s active compounds without overloading the diet with added sugars.
Those using crystallized ginger for medicinal purposes—such as alleviating nausea or inflammation—should consider spreading consumption throughout the day in smaller servings. It’s also wise to factor in the sugar content when planning total daily sugar intake, especially for people managing diabetes, weight, or dental health. Always start with smaller amounts to assess tolerance before increasing intake.
Can children and pregnant women eat crystallized ginger?
Children can eat crystallized ginger in small amounts, especially if they enjoy the sweet and spicy flavor, and it can be a helpful remedy for mild stomach discomfort. However, parents should limit intake due to its high sugar content and the potential for overstimulating a child’s digestive system. It’s best to offer it occasionally and in limited portions, and avoid giving it to very young children who might choke on the chewy pieces.
For pregnant women, ginger—especially in mild forms like crystallized—can help manage morning sickness, and is generally considered safe within recommended limits. However, it’s advisable to consult a healthcare provider before using ginger regularly during pregnancy, especially in large amounts, as excessive consumption may affect blood circulation or interact with other conditions. Crystallized ginger can be a helpful and tasty tool during pregnancy, but moderation and medical guidance are essential.
How should I store crystallized ginger to keep it fresh?
Proper storage is essential to maintain the quality and freshness of crystallized ginger. Ideally, it should be stored in an airtight container to prevent exposure to moisture and air, which can cause it to become sticky or deteriorate in texture and flavor. Keeping it in a cool, dark place such as a pantry is recommended for short-term storage, while a refrigerator can extend freshness for longer periods.
In humid environments, refrigeration becomes even more important to prevent crystallized ginger from melting or clumping. If the ginger is very moist or oil-rich, placing a small piece of parchment paper between pieces can help prevent sticking. When stored correctly, crystallized ginger can last several months to a year, retaining both its flavor and chewy texture without spoiling.
Can I make crystallized ginger at home?
Yes, you can make crystallized ginger at home using fresh ginger root and sugar. The process involves peeling and slicing the ginger thinly or into small cubes, then boiling it in a sugar syrup made from equal parts water and sugar. After simmering for about an hour or until the ginger becomes tender and translucent, you drain the pieces, let them dry completely, and then roll them in granulated sugar.
Homemade crystallized ginger allows you to control the sugar content and skip preservatives or artificial flavors often found in store-bought versions. For added flavor, some people choose to spice up the sugar coating with cinnamon or cocoa powder. Making it at home can be a fun and rewarding project, especially for those who enjoy experimenting with natural remedies and homemade snacks. Just ensure the ginger is thoroughly dried before storage to prevent spoilage.