Ginger ale is a carbonated soft drink flavored with ginger. It’s often enjoyed as a refreshing beverage or a remedy for nausea. But with regular and diet versions available, how do they compare nutritionally? Understanding the nutritional facts of ginger ale, including the calorie content, is essential for making informed beverage choices, especially for those monitoring their daily calorie intake or managing health conditions like diabetes.
What is Ginger Ale?
Ginger ale is a carbonated beverage flavored with the spice ginger. People typically consume it on its own but also sometimes use it in mixed drink recipes. Manufacturers classify most commercial ginger ale as soda. They make ginger ale by mixing carbonated water with sugar or high fructose corn syrup and either natural or artificial ginger flavoring. Ginger ale often contains preservatives, like citric acid and sodium benzoate, as well as caramel color. Some brands add other ingredients as part of their “natural flavoring.” These combinations of ingredients are proprietary blends, meaning that the companies keep them private.
However, a more traditional style of ginger ale is available in certain stores and online. This style is made with either yeast or ginger bug as a microbial starter culture. Ginger bug is similar to the SCOBY, or starter culture, used to make sourdough bread or kombucha. It’s derived from either the ginger beer plant or fresh ginger root. As it ferments, beneficial bacteria and yeasts grow and produce natural carbonation. This traditionally prepared ginger ale also tends to contain more natural ingredients, such as cane sugar, fresh ginger root, and water, and not to include artificial colors.
Types of Ginger Ale
Ginger ale comes in several varieties. Some of the most popular types of ginger ale are:
- Regular: This category includes sodas and the traditional ginger ales described above. They contain ginger, sugar or high fructose corn syrup, and carbonation. They may also include other ingredients, depending on the brand.
- Dry: “Dry” seems to be a marketing term brands use to describe ginger ales that have a spicier, “drier” ginger flavor as a result of a specific way manufacturers source and process the ginger root.
- Diet: This type of ginger ale contains artificial or calorie-free sweeteners in place of sugar.
The best type of ginger ale for you depends primarily on your personal taste and ingredient preferences.
Read also: Low-Calorie Ginger Ale
Calorie Content: Regular vs. Diet
The primary source of calories in traditional ginger ale comes from added sugars. Unlike natural ginger root, which contains minimal calories, commercial ginger ale products typically use high-fructose corn syrup or cane sugar as sweeteners.
- Regular Ginger Ale: A standard 12-ounce (355ml) serving of regular ginger ale contains approximately 124 calories, with most calories coming from 32-35 grams of sugar. This represents about 6% of a standard 2,000-calorie daily diet. The 32-35 grams of sugar translates directly to the 124 calories found in most regular ginger ale products. The ginger flavor itself contributes negligible calories-the real caloric impact comes from the sweeteners added to balance ginger's natural spiciness. Some premium brands use less sugar or alternative sweetening methods, resulting in slightly lower calorie counts, but the difference is usually minimal.
- Diet Ginger Ale: The calorie difference between regular and diet ginger ale is substantial. While regular versions contain approximately 124 calories per 12-ounce serving, diet varieties contain zero calories and zero sugar. Diet ginger ale achieves this through artificial sweeteners like aspartame, sucralose, or acesulfame potassium.
For individuals managing diabetes or following low-calorie diets, diet ginger ale provides the familiar ginger flavor without the blood sugar impact. However, some consumers prefer to avoid artificial sweeteners, making the regular version their choice despite the higher calorie content.
Sugar Content and Health Implications
The American Heart Association recommends limiting added sugars to no more than 25 grams per day for women and 36 grams for men. A single serving of ginger ale can account for nearly your entire daily recommended sugar allowance. For individuals using ginger ale specifically for nausea relief, the sugar content may actually help settle the stomach. However, for regular consumption, the calorie and sugar content should be considered within your overall dietary pattern. Those with diabetes should be particularly mindful of ginger ale's impact on blood sugar levels.
Many studies have suggested that consuming large amounts of added sugar may lead to weight gain and chronic disease. Studies have found that people who regularly consumed sugar-sweetened drinks, including soda, had higher body weights and more visceral fat than those who didn’t. Research has also suggested that eating a lot of sugar is related to the development of dental cavities, cardiovascular disease, obesity, type 2 diabetes, and other chronic health conditions. It’s important to note that the sugars naturally present in foods such as fruits and dairy products don’t have these harmful effects.
The Dietary Guidelines for Americans suggest keeping your added sugar consumption under 200 calories per day for a 2,000-calorie diet. A single 12-ounce (360-mL) can of ginger ale may contain 36 grams of added sugar, which is 72% of the Daily Value (DV) based on a 2,000 calorie diet. Ingredient lists may include many names for added sugar, such as organic cane sugar, agave nectar, and honey. To keep your sugar intake within the recommended limit, you may want to check ingredient lists and drink sugar-sweetened ginger ale only in moderation.
Read also: Exploring the health aspects of Diet Raspberry Ginger Ale
Artificial Sweeteners in Diet Ginger Ale
Several ginger ales on the market contain artificial sweeteners like aspartame, sucralose, or stevia. While these sweeteners can reduce the calorie content of the beverage, they come with their own set of concerns. Research has linked artificial sweeteners to various health issues, including metabolic problems and alterations in gut bacteria. Additionally, they may not be as effective in curbing sugar cravings compared to natural sweeteners.
Two recent reviews suggest that nonnutritive sweeteners may lead to metabolic issues. One review suggests they alter the balance of beneficial gut bacteria in healthy people, causing metabolic changes that can lead to type 2 diabetes and obesity. One observational study found that people who consumed diet soft drinks were more likely to have metabolic syndrome than people who drank sugar-sweetened soft drinks or no soft drinks. Those who consumed diet drinks also tended to have larger waist circumferences and higher fasting blood sugar levels.
However, researchers have pointed out that the effects of nonnutritive sweeteners on gut bacteria and metabolism are still controversial and scientists need to research them further. The nonnutritive sweeteners acesulfame-potassium (Ace-K), aspartame, neotame, saccharin, sucralose, and stevia may be potential culprits. The FDA has approved all of these for use in food in the United States, so you may find them in diet ginger ale.
Another recent research review looked at 56 studies on the effects of nonnutritive sweeteners. Overall, the researchers found no difference in the health outcomes of people who consumed nonnutritive sweeteners as compared with people who didn’t. However, the researchers also said that many of the studies they reviewed were lower quality. They suggested scientists need to do more research on the health outcomes of nonnutritive sweeteners. As you can see, the research on the health effects of nonnutritive sweeteners is mixed.
Aspartame is one nonnutritive sweetener in diet ginger ale that may have some side effects, but research results are mixed and scientists need to do more research to investigate its potential effects. A 2017 review on the safety of aspartame suggested it may affect several cellular processes to cause inflammation. However, most of the research included in the review was in animals. Another review from 2018 noted that consuming aspartame in large amounts may trigger headaches, insomnia, and other issues with thinking or behavior in people who are sensitive to it. However, the researchers said there was currently not enough evidence on the safety of consuming aspartame and that scientists needed to investigate this further.
Read also: Diet ginger ale: nutrition facts
Ginger and Potential Health Benefits
While ginger ale itself isn’t a health food, it may offer a few benefits if it contains real ginger root. Ginger root is the underground stem of the ginger plant. It has a long history of medicinal and health uses, especially related to the digestive system. Powdered ginger root is sold as a dried spice for cooking. However, it’s also the main flavoring agent in ginger ale.
Studies have shown that ginger may offer the following health benefits - but these effects apply to ginger itself, not to ginger ale specifically.
- May help reduce nausea: Consuming ginger may help relieve upset stomach and nausea related to stomach flu, severe migraines, chemotherapy, or morning sickness in pregnancy. This may be partly due to natural compounds found in ginger, including gingerols and shogaols. However, most studies examining the effects of ginger on nausea have used high doses of ginger extract, not ginger ale.
- May offer antioxidant effects: Ginger oil is a natural source of antioxidants, compounds that protect cells from damage that can lead to disease. However, its antioxidant content decreases with processing.
- May help treat migraines: One study found that a 250-mg dose of a ginger powder supplement was as effective as a prescription drug for reducing migraine symptoms. Another study found that ginger placed under the tongue was also effective.
- May help reduce inflammation: Ginger contains compounds that may have anti-inflammatory effects on the brain and joints.
- May support heart health: Ginger may help lower high blood pressure, which is a risk factor for heart disease and stroke.
- Naturally caffeine-free: Ginger ale is naturally caffeine-free, which may make it a good alternative to cola or other caffeinated beverages.
Most of the health benefits listed above are related to ginger, not to ginger ale specifically. Despite the health benefits of ginger, ginger ale still falls into the category of soft drinks or sodas, so it’s not a health food. If you choose to consume ginger ale, it’s best to do so in moderation as part of an overall healthy diet. Many commercial ginger ale drinks use artificial ginger flavoring. Some also contain very little ginger and a lot of added sugar.
Potential Side Effects of Ginger Ale
In general, ginger ale is safe for most people to consume in moderation. However, you may want to keep the following potential side effects in mind.
- Gassiness: Consuming ginger ale may cause bloating, burping, and increased gassiness. These effects are due to the carbonation and are common with any carbonated beverage. Diet ginger ale contains artificial sweeteners, which may be in the form of sugar alcohols. These calorie-free sweeteners can cause bloating or diarrhea, especially if you consume them in large amounts.
- Health effects of added sugar: For most people, added sugar is the most unhealthy thing about drinking ginger ale. Many studies have suggested that consuming large amounts of added sugar may lead to weight gain and chronic disease.
- Potential interactions with blood thinners: One review suggested that consuming a lot of ginger over a prolonged period may lead to an increased risk of bleeding. So, consuming ginger in large amounts could be a problem if you take blood-thinning medications.
Otherwise, when consumed in moderation, ginger ale is a low risk beverage for the average person and can fit within an overall healthy diet.
Choosing a Healthier Ginger Ale
Ginger ale is a popular soda, which means you’re likely to find a wide selection at the grocery store. If you’re looking for a healthier ginger ale, it’s a good idea to start by looking at the ingredient list and nutrition facts panel on the back of the can or bottle. Regardless of which ginger ale you choose, it will contain added sweetener or nonnutritive sweeteners. Many ginger ales contain a lot of added sugar and very little ginger.
Some ginger ales are sweetened with high fructose corn syrup (HFCS), which your body metabolizes differently than cane sugar. HFCS is strongly associated with fat production in the liver, altered blood fat levels, and harmful belly fat. While no form of added sugar is considered a health food, it’s best to stay away from foods and beverages that contain HFCS. Other forms of sugar can be part of a healthy diet if consumed in moderation. Additionally, you may want to choose a ginger ale that doesn’t have a lot of extra ingredients such as artificial coloring. You can check this by looking at the ingredient list.
To choose a healthier ginger ale, look for one that doesn’t use high fructose corn syrup as the main sweetener and doesn’t contain artificial coloring. Ginger ale is not a health food, but examining the ingredient list can help you make healthier choices.
Ginger Ale vs. Other Sodas
Ginger ale typically contains slightly fewer calories than regular cola (140-150 calories per 12 oz). A standard ginger ale has about 124 calories per 12-ounce serving compared to 140 for Coca-Cola and 150 for Pepsi. However, all these beverages provide similar amounts of empty calories from added sugars.
Compared to other soft drinks, ginger ale falls slightly below average, but still represents a significant source of empty calories when consumed regularly. For those seeking ginger flavor with fewer calories, consider diluting regular ginger ale with sparkling water or choosing naturally brewed ginger beers with lower sugar content.
Ginger Ale vs. Ginger Beer
Also note that "ginger beer" and "ginger ale" are not nutritionally identical. Traditional ginger beers often contain more ginger and sometimes less sugar than commercial ginger ales, though this varies significantly by brand. Some craft ginger beers contain 110-120 calories per 12 oz compared to 124 for standard ginger ale. However, some modern ginger beers are actually higher in sugar and calories, so always check the specific product's nutrition label. Always check the specific nutrition information rather than assuming based on product names.
Ginger Ale and Weight Loss
Regular ginger ale can be included in a weight loss diet in moderation, but its high sugar content (32-35g per serving) makes it less ideal than lower-calorie alternatives. For weight loss purposes, diet ginger ale (zero calories) or diluted regular ginger ale mixed with sparkling water would be better options to satisfy cravings while minimizing calorie intake.
Alternatives to Ginger Ale
For those seeking ginger's potential health benefits without the calories, try steeping fresh ginger in hot water to make ginger tea, which contains virtually no calories while providing the ginger flavor and potential digestive benefits. Look for ginger ales made with real ginger root and natural sweeteners like honey or maple syrup. Consider making your own ginger ale at home using fresh ginger root and natural sweeteners.