Skip to Content

Is ginger tea keto friendly? Best Ginger Tea Recipe

Sharing is caring!

Is ginger tea keto friendly? The simple answer is a resounding 'yes.' But as with everything related to diet and nutrition, there's a lot more to discuss. Let's delve into the reasons why ginger tea fits perfectly into a ketogenic diet, explore its numerous health benefits, and share an easy, keto-friendly ginger tea recipe. All the while, we'll keep an eye on those crucial grams of net carbs and help you maintain your low-carb lifestyle.

Clear mug of keto friendly ginger tea

Understanding Ginger and Its Role in the Ketogenic Diet

Ginger, a flowering plant native to Southeast Asia, is recognized worldwide for its medicinal properties and unique flavor. Known to be a root vegetable packed with bioactive compounds and essential oils, ginger has been a part of traditional medicines and culinary practices for centuries.

The keto diet, on the other hand, is a low carb, high-fat diet that has gained popularity in recent years. By restricting carbohydrate intake and emphasizing fats, it brings about a state of ketosis in the human body. This process leads to efficient burning of fats for energy and can be beneficial for weight loss.

BONUS: Get a 90+ page EBOOK bundle for FREE!
Time-Limited Offer: Get Your Keto Krate Today!
44.99 (plus free KRATE BUNDLE)

⭐️⭐️⭐️⭐️⭐️ "It feels like I'm cheating but I'm not. KetoKrate is my secret weapon against all my cravings!"

✅ Discover new snacks every month 

✅ Try risk free - skip, pause or cancel any time 

✅ Enjoy the freedom to snack 

✅ All snacks are 5 net carbs or less

✅ Add excitement to your diet 🤩

✅ Enjoy Insider Access to The KetoShop! 

✅ Try Before You Buy! No Minimums on Shop Orders 

✅ Members Get FREE Shipping! 

✅ Mind Blowing Discounts on Your Fave Products! 

✅ Monthly Prizes for Reviewing Products 

✅ Info, Tips, Tricks to Support Your Keto Diet 

✅ Only $44.99/month

Join today and your KetoKrate will ship within 24 hours! What are you waiting for?

Join Today!
We earn a commission if you make a purchase, at no additional cost to you.

While some may worry about ginger's carbohydrate content, the good news is that it's relatively low. A tablespoon of fresh ginger only contains about 2 grams of net carbs, making it an excellent choice for those following a keto diet. Furthermore, its anti-inflammatory properties and potential to help regulate blood sugar levels and LDL cholesterol make it a boon for overall health.

The Power of Ginger Tea

Making a cup of tea from the humble ginger plant is one of the most common ways to reap the benefits of this root. But is ginger tea keto friendly? Yes, it certainly can be, especially when prepared without non-keto ingredients or artificial sweeteners.

Ginger Tea – A Keto-friendly Beverage

Ginger tea fits into the keto lifestyle because it is low in carbohydrates. When prepared from fresh ginger root, this aromatic drink contains minimal carbs, making it a great way to enjoy a comforting beverage without exceeding your daily carb limit.

Health Benefits of Ginger Tea

From aiding digestion to boosting the immune system, ginger tea offers numerous health benefits. Here are just a few:

  • Digestive Aid: Ginger is known for its positive effect on the digestive system. It can help alleviate upset stomach, reducing symptoms of digestive issues.
  • Immune Booster: Packed with powerful antioxidants, ginger tea can help bolster your immune system, protecting the body against oxidative stress.
  • Anti-Inflammatory: The anti-inflammatory properties of ginger tea can help ease symptoms of conditions like arthritis and other inflammatory diseases.
  • Blood Sugar Regulator: Some scientific research suggests that ginger can help regulate blood sugar levels, which is beneficial for individuals following a ketogenic diet.

Keto-friendly Ginger Tea Recipe

Now that we know that ginger tea can be a great addition to a keto diet, let's dive into a simple recipe for fresh ginger tea. This recipe makes use of the flavors of this magic spice while adhering strictly to the keto rules.


  • 2 grams of fresh ginger root
  • 1 cup of hot water
  • Optional: a small amount of keto-friendly sweetener


  1. Peel and thinly slice the fresh ginger root.
  2. Add the ginger slices to a cup of boiling hot water.
  3. Let it steep for about 5 minutes.
  4. Strain the tea into a cup and, if desired, sweeten it with a keto-friendly sweetener.
  5. Enjoy your cup of keto-friendly ginger tea.

This recipe provides you with a refreshing twist on a classic tea, offering a unique blend of heat and comfort, with just 1 gram of net carbs per cup!

Ginger Tea Alternatives and Comparisons

Ginger tea isn't the only keto-friendly beverage out there. Let's compare it to other popular options:

DrinkNet Carbs
Ginger Tea1g
Black Tea0g
Green Tea0g
Earl Grey0g

As you can see, while some options like black tea, green tea, and Earl Grey have slightly fewer carbs, ginger tea is still a low-carb choice. It's a great option for those who love a spicy kick or who want to reap the health benefits of ginger.

The Versatility of Ginger in a Keto Diet

One of the topics we should consider discussing further is the versatility of ginger in a ketogenic diet. This is not just limited to its role as a comforting, spicy beverage in the form of ginger tea.

Ginger: A Low-Carb Spice for Savory Dishes

Ginger is a fantastic ingredient that can provide an aromatic, flavor-enhancing addition to your keto meals. You might be a coffee lover who adores that morning cup of joe, but incorporating ginger into your breakfast, lunch, or dinner could offer a refreshing twist to your daily routine.

For instance, you can incorporate ground ginger into your meat marinades or salad dressing, or sprinkle it over your stir-fried vegetables. Just remember, each gram of ground ginger contains approximately 0.8 grams of net carbs, so keep an eye on your measurements.

And if you're in the mood for a snack, consider roasting small amounts of fresh ginger with olive oil. Once they're crispy, these ginger chips can be a tasty and low-carb addition to your keto journey.

Exploring Different Forms of Ginger

We've already touched on the benefits and uses of fresh ginger root and ground ginger. But it's also worth exploring the different forms of ginger available and how they fit into a keto diet.

Fresh Ginger vs. Ground Ginger: A Keto Perspective

Both fresh ginger and ground ginger are keto-friendly, but they offer different flavor profiles and uses. Fresh ginger root has a vibrant, zesty flavor that is excellent for brewing tea or adding a kick to stir-fries and salads. It's worth noting that fresh ginger can be stored in an airtight container in the refrigerator for up to three weeks.

On the other hand, ground ginger is dried and powdered, offering a warmer, slightly sweeter taste. It's perfect for adding depth to soups, marinades, and even keto-friendly baked goods. Remember, ground ginger has a more concentrated flavor, so use it sparingly.

Ginger Powder and Ginger Extract

Ginger powder and ginger extract, which are both derived from the ginger plant, are more concentrated forms of ginger. They pack a potent punch of flavor and can be used in much smaller quantities compared to fresh ginger. However, always be mindful of the carbohydrate content in these forms of ginger, ensuring they fit within your daily carb limit.

Ginger Tea: An Everyday Ritual

Making ginger tea a part of your daily routine can be a great way to ensure you're getting the health benefits of ginger, while also enjoying a comforting and flavorful drink. It could be your morning energizer, an afternoon pick-me-up, or a calming evening ritual. The key is to keep it simple and keto-friendly by avoiding artificial sweeteners and high-carb additives. Remember, the real charm lies in the pure, unique flavor and numerous health benefits of ginger tea.

Ginger Tea and Intermittent Fasting

One aspect worth mentioning is the role ginger tea can play for those who follow a ketogenic diet combined with intermittent fasting. Drinking ginger tea during your fasting window could aid in managing hunger pangs due to its richness in flavors. Additionally, ginger tea's potential effects on digestion could help in breaking your fast more comfortably.

So there you have it. By exploring the versatility of ginger, different forms of ginger, the incorporation of ginger tea into daily routines, and its use in intermittent fasting, we've managed to deepen our understanding of why ginger is an excellent addition to a keto diet. Let's continue our exploration, always looking out for delicious, health-supportive, and keto-friendly ways to enhance our diet.

Frequently Asked Questions

1. How Much Ginger Can I Have on a Keto Diet?

While ginger is a low-carb food, it's still important to consider portion sizes. Remember that a tablespoon of fresh ginger contains about 2 grams of net carbs. As long as you keep your overall daily carb count under your specific limit (generally about 20-50g of net carbs for those on keto), you should be fine.

2. Is Ground Ginger Keto-friendly?

Yes, ground ginger is also keto-friendly. However, be aware that the carb count can vary. Always check the nutritional information and measure appropriately to avoid going over your daily carb limit.

3. Can I Add Sweeteners to My Ginger Tea?

Yes, but be careful with your choice of sweetener. While some artificial sweeteners have zero carbs, others can be high in carbs and potentially kick you out of ketosis. Always choose keto-friendly sweeteners, and use them sparingly.

4. Can I Have Ginger Beer or Ginger Ale on a Keto Diet?

Unfortunately, most ginger beers and ginger ales are high in sugar and carbs, making them not keto-friendly. It's best to stick with homemade ginger tea or other low-carb drinks on a keto diet.

5. Can I Use Ginger in Other Keto-friendly Recipes?

Definitely! Ginger is a great way to add flavor to a variety of dishes, from stir-fries (using keto-friendly soy sauce) to salad dressings. The key is always to measure to ensure you're not exceeding your carb limit.

Key takeaways: Is ginger tea Keto friendly?

Ginger Tea: A Keto-Compatible Brew

An important takeaway to understand is that ginger tea is a very keto-compatible beverage. By ensuring it is prepared without any high-carb additives or sweeteners, it aligns perfectly with the principles of a keto diet. For instance, when brewing your ginger tea, opt for fresh ginger root instead of commercial ginger tea bags, as these can sometimes contain non-keto ingredients. Embrace the natural, bold flavor of ginger without the need for additional sweetening. If you do need a touch of sweetness, choose keto-friendly sweeteners like erythritol or stevia.

Health Rewards of Ginger

Ginger isn't just a flavor-enhancer; it's a root vegetable packed with potential health benefits. Ginger is recognized for its role in aiding digestion, offering a natural solution to soothe upset stomachs and improve overall digestive health. For those with digestive issues on a keto diet, a cup of ginger tea could be a great addition to your daily routine.

Moreover, ginger is an immune system booster. It is rich in powerful antioxidants and bioactive compounds that help fortify the body's defenses against illness. Regular consumption of ginger tea can thus be a proactive step towards enhancing your immunity.

Another crucial attribute of ginger is its anti-inflammatory properties. Chronic inflammation is associated with many health conditions. Incorporating ginger tea into your diet could provide natural anti-inflammatory effects, contributing to better overall health.

Last but not least, ginger may also have a regulatory effect on blood sugar levels. This potential ability is particularly significant for individuals on a ketogenic diet, where maintaining steady blood sugar levels is a crucial aspect.

Ginger and Net Carbs

In the context of a keto diet, it's crucial to monitor the net carb intake closely. The good news here is that a tablespoon of fresh ginger contains approximately 2 grams of net carbs. This low carb count makes it a great way to add flavor and health benefits to your diet without worrying about breaking your state of ketosis. Just remember to account for these carbs in your daily total, particularly if you're consuming a lot of ginger or are very strict about your daily carb limit.

Ginger Tea vs. Other Keto-Friendly Teas

While ginger tea is a keto-friendly beverage, it's not the only one. Other popular tea options, like black tea, green tea, and Earl Grey, contain zero carbs. But this doesn't mean that ginger tea should be pushed aside. Despite its small carb count, the unique flavor and health benefits it provides make it a worthwhile option for anyone on a keto diet. The slight spiciness of ginger tea provides a refreshing twist, making it an excellent alternative or complement to your regular green or black tea.

In conclusion, the key points to remember are that ginger tea is a keto-friendly beverage, offers numerous health benefits, has a low net carb count, and can be a delightful addition to your list of keto-compliant drinks. Make it a part of your keto journey and relish the unique flavor and wellness rewards it brings along.

The Final Word: Embrace the Magic of Ginger Tea on Your Keto Journey

So, is ginger tea keto-friendly? Absolutely. It's not just a warming and comforting beverage; it's a drink packed with potential benefits that can enhance your overall health while keeping you on track with your keto journey. With just 1 gram of net carbs per cup, it's a flavorful, beneficial, and versatile choice for any keto dieter. Enjoy your fresh ginger tea knowing you're nourishing your body without straying from your dietary goals.

Sharing is caring!