Ginger Ale: Nutrition, Benefits, Types, Preparation & Side Effects

ginger ale

Don’t let the word “ginger” mislead you. Ginger ale doesn’t have enough ginger root (sometimes none) to suggest effective health benefits. That has ginger’s nausea-fighting power. The high doses of sugar or artificial sweetener in this tasty bevvy aren’t delivering your body any nutritious favors. In the end, ginger ale isn’t largely distinct from any ol’ soda. It is a carbonated soft drink infused with ginger. People generally consume it as a refreshing soda or a mixer for alcoholic drinks. Given that ginger is widely understood for its usage as a digestive support, it’s also occasionally consumed to fight nausea and morning sickness. Interestingly, some of the most well-known ginger ales are empty of real ginger. These beverages also include high fructose corn syrup, sodium benzoate, and pigments to save and enrich their taste. As such, it’s crucial to know how these can impact your health.

What is Ginger Ale?

Ginger ale is a carbonated liquid created with ginger root and a sweetener. While most retail ginger ales utilize high fructose corn syrup and artificial color. Traditional ginger ale is fermented and tends to have more crude elements. In many cases, ginger ale is ginger-flavoring soda. It’s generally made by mixing:

  • carbonated water
  • sugar, high fructose corn syrup, nonnutritive sugar alternates, or artificial sweeteners
  • natural or artificial ginger flavors

Brands also add caramel coloring and preservatives like citric acid and sodium benzoate.

You may also struggle with a more classic ginger ale made with yeast or ginger bug, comparable to how sourdough bread or kombucha is made. A ginger bug is a fermented culture that often includes sugar, ginger, and water. As it naturally ferments, it forms healthy bacteria and yields natural carbonation.

Nutrition in Ginger Ale

While many brands are on the market, USDA highlights a 355-milliliter of Canada Dry nutritional facts.

  • Calories: 138
  • Fat & Fibers: 0g
  • Sodium: 49.7mg
  • Carbohydrates: 36g
  • Sugars: 35g
  • Protein: 0g


An average can of Canada Dry has 36 grams of carbs, most of which are emanated from sugar. While analysis of the glycemic index of ginger ale is lacking, the American Diabetes Association suggests avoiding soda and other sugary beverages in favor of healthier alternatives such as chamomile tea, green tea, water, coffee, and tea.

Vitamins and Minerals

A one-can serving of Canada Dry holds 49.7 grams of sodium, which is vital to remember if you pursue a restricted sodium diet. Otherwise, ginger ale delivers no other vitamins or minerals.


If you observe a 2,000-calorie diet, one can of ginger ale nourishes around 7% of your daily calorie intake. Given that these calories lack healthy nutrients, they are considered blank, meaning they do not positively affect your health.

Whereas diet ginger ale doesn’t have calories, reviews indicate that it is unclear whether artificially sweetened drinks have a diabetes risk aspect. Other health concerns with these sweeteners include modifying the brain’s reaction to sweetness and possible weight gain.

Benefits Of Ginger Ale

As ginger ale itself isn’t a healthy beverage, it may have a few benefits to offer if it holds real ginger root while preparing. The ginger root is the belowground stem of the ginger plant. It has a long history of therapeutic and health benefits, mainly connected to the digestive system, upset stomach, and weight loss.

A powdered form of ginger root is marketed as a dried spice for cooking. However, it’s also the primary dressing in ginger ale.

Studies have shown that ginger may suggest the following health benefits — but these impacts devote to ginger itself, not ginger ale especially. 

May Help Treat Nausea

Some truth lies in using ginger when your abdomen is funky — but only if it’s pure ginger. A 2018 study noted that ginger could help relieve post-operation nausea and vomiting in people who have had surgery. Eating ginger may help ease an upset stomach and nausea linked to stomach flu, intense migraines, chemotherapy, or morning sickness during pregnancy.

This may be due to natural compounds in ginger, including gingerols and shogaols.

Regardless, most analyses studying ginger’s effects on nausea have used high amounts of ginger extract, not ginger ale.

Remedy Against Migraines

A 2019 review saw that people taken to the hospital with a migraine seizure had a better comeback to treatment, improved power to act, and less pain 1 hour after taking 400 milligrams of ginger extract. Another study discovered that a 250-mg dose of a ginger powder supplement was as efficacious as a prescription medication for relieving migraine manifestations. Other analyses found ginger placement under the tongue effectively eased migraines.

Could Help Ease Inflammation

A considerable amount of ginger may be simply what the physician called to help fight inflammation. In a 2020 study, people with active rheumatoid arthritis who ingested 1,500 mg of ginger powder per day for 12 weeks had a reduction in inflammatory gene articulation.

May Improve Cardiovascular Health

Ginger has been long consumed as traditional medicine for several health conditions, primarily cardiovascular disorders. Research indicates it may defend against:

  • high blood pressure
  • high cholesterol
  • blood clots

Caffeine-free & Antioxidants Rich

Ginger ale is usually caffeine-free, which is good news if you’re susceptible to caffeine. Consuming too much caffeine has also been correlated to headaches, augmented anxiety, and uneasy sleep, especially if you sip it less than 6 hours before bed.

If you’re sipping traditional ginger ale, the antioxidant content is possibly too little to be effective. Some research proposes fermentation can boost antioxidant action and benefit your digestive, endocrine, heart, immune, and nervous systems. But if you’ve caught a naturally fermented ginger ale, you’re likely downing some antioxidants.

Types of Ginger Ale

If we talk about categories, this drink is divided into two. Thomas Joseph Cantrell, an Irish doctor, discovered the golden style. Canadian John McLaughlin created the dry form (aka, the pale style), a paler foamy texture drink with a gentle ginger flavor.

Ginger ale comes in the following varieties.

Some of the most prevalent types of ginger ale are:

  • Traditional. This category has sodas and the traditional ginger ales explained above. They possess ginger, sugar or high fructose corn syrup, and carbonation. They may also contain other elements, depending on the brand.
  • Dry. “Dry” appears to be a trade term brands use to define ginger ales with a spicier, “drier” ginger taste due to the specific manner manufactories derive and process the ginger root extract.
  • Diet. This type contains artificial or calorie-free sweeteners instead of sugar.

The best type of ginger ale for you depends primarily on an individual’s own taste and ingredient choices.

Preparation of Homemade Ginger Ale

This ginger ale is super refreshing and easy to prepare, made with just three ingredients – all natural with unrefined sugars – and several flavor variations! It is a tasty, healthful soft drink alternative.

ginger ale

Make it more potent, flimsier, and sweeter, and turn it into a sugar-free ginger ale formula. Or test with several flavored alternatives like green tea, berries, and more!

You’ll need the following:

(Four servings)

Ginger Water

  • 1 cup peeled, finely chopped ginger
  • 2 cups water

Simple Syrup

  • 1 cup sugar
  • 1 cup water

To Serve with

  • Club soda
  • Ice (optional)
  • Lime juice
  • Lime chunks

Ginger Water Infusion

Boil 2 cups of water in a skillet. Add ginger. Lower heat to medium-low. Let ginger simmer in water for about 5 minutes. Scrap ginger pieces. Withdraw from the heat and let sit for 20 minutes. Strain liquid via a fine strainer.

Preparing syrup

In a separate pot, make the simple syrup by liquefying 1 cup of coarse sugar into 1 cup of boiling water. Set aside.

Making ginger ale

Fill an individual (tall) glass of ginger ale by swirling half a cup of ginger water with 1/3rd cup of Simple Syrup and 1/2 cup of club soda. Add 5-6 drops of fresh lime juice and lime chunks per glass. Serve with ice if you want.

Side Effects

Bloating, burping, and increased gassiness are all possible side effects of ginger ale consumption. Ginger ale is also a diuretic to some extent. In that case, you experience frequent urination.

According to a review in the Nutrition Journal in 2014, drinking too much ginger regularly can yield boosted bleeding risk due to reduced platelet accumulation.

Adverse Impacts

This drink’s potential adverse effect is its prospect of interfering with cancer drugs. It may also worse gallbladder illness. In this domain, there is a lack of research. The other potentially harmful effects of drinking ginger ale often or in large amounts contain:

  • Stomach disorders. Carbonated and artificially-sweetened drinks can flare stomach conditions, with studies seeing the side effects of such beverages can worsen irritable bowel syndrome.
  • Type 2 diabetes. Studies have long suggested the relationship between sugary drinks and the improved risk of growing diabetes. Higher consumption of sugary drinks is linked to a greater event of type 2 diabetes, brought on by insulin resistance.
  • Dental excavations. Beverages packed with added sugars and citric acid cause tooth decay. When sugar is not properly cleaned from your teeth, the acids build up, leading to dental cavities and enamel deterioration.
  • Blood thinning interactions. Ginger can slow down blood clotting, which is also what blood-thinning medicine does. Consuming or overeating ginger while taking a blood thinner can put you at risk of bleeding and bruising. But since ginger ale doesn’t usually have much (or any) ginger, it’s ordinarily OK for most people to drink it alongside a balanced diet.
  • Also, it can lead to weight gain.


Taiba Tariq

Taiba Tariq is a healthcare nutrition hobbyist, enthusiastic about researching healthcare & skincare news while analyzing the latest and science-backed evidence about nutrition, skin care, and supplements. She wants to help people regain their beauty, health, and well-being through natural means.

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