If you’ve ever reached for a cold ginger ale because you thought it was a “healthier soda,” you’re not alone. Ginger ale has a long reputation as the go-to drink for nausea, stomach discomfort, and those moments when you just want something fizzy yet gentle. But how healthy is ginger ale really? And what are the ginger ale nutrition facts?

Today, we’re breaking down the full truth — the calories, sugar, ingredients, benefits, and myths — in a way that’s clear, engaging, and backed by reputable health sources. You’ll learn not only what ginger ale contains, but what your body does with those ingredients, and whether it belongs in a healthy routine.

Let’s dive into the surprising real story.

What Exactly Is Ginger Ale? A Quick, Honest Overview

Ginger ale is a sweetened, carbonated beverage flavored with ginger or artificial ginger flavoring. But here’s the twist: most commercial ginger ales contain little to no real ginger at all. That means the benefits you expect from ginger — anti-inflammatory properties, nausea relief, digestive support — may not be present in the drink you’re sipping.

Ginger Ale Nutrition Facts (Per 12 oz / 355 ml Can)

Before we go deeper, here’s the typical nutrition panel for regular ginger ale:

• Calories: 120–140
• Total Fat: 0g
• Sodium: 40–60mg
• Total Carbohydrates: 32–38g
• Sugars: 32–38g
• Protein: 0g
• Caffeine: 0mg

Even though brands differ slightly, the numbers stay in the same general range — meaning ginger ale is nutritionally similar to other sodas, especially concerning sugar.

Spoiler: The sugar is the biggest issue.

Ingredients in Ginger Ale: More Than Just Ginger

Most ginger ales contain:

• Carbonated water
• High fructose corn syrup or cane sugar
• Citric acid
• Ginger flavor (often artificial)
• Sodium benzoate or potassium sorbate (preservatives)
• Caramel coloring

What stands out here?

1. Ginger Flavor ≠ Real Ginger

The ingredient label often doesn’t specify whether real ginger is present. When it is, the amount tends to be minimal.

2. High Sugar Content

A single can contains roughly the same sugar as a can of cola. That’s a concern for metabolic health, blood sugar balance, weight management, and dental health.

3. Additives & Preservatives

Preservatives are considered safe in small amounts but do not offer nutrients or health advantages.

Is Ginger Ale Good for You? The Honest Answer

The Benefits

Ginger ale can be soothing during nausea — but often because of carbonation, not ginger. Carbonated beverages can ease queasiness in some people.

The Drawbacks

• High sugar
• No fiber
• Lacks real ginger’s medicinal compounds
• Empty calories
• No vitamins or minerals

From a nutrition standpoint, ginger ale offers minimal health value and is best viewed as an occasional treat rather than a daily drink.

For a healthier ginger-based option, you might explore:

• Fresh ginger tea
• Homemade ginger ale
• Ginger-infused sparkling water

You can even learn how to make ginger ale at home giving you a much healthier alternative.

Ginger Ale vs. Real Ginger: Why the Difference Matters

You might assume ginger ale provides the same benefits as ginger root — but the nutritional gap between them is massive.

Real ginger provides:

• Anti-inflammatory compounds (gingerols)
• Digestive support
• Antioxidants
• Immune-supportive compounds

These benefits are evidence-based and widely supported in nutrition research. 

Ginger ale, by contrast, contains almost none of these natural compounds in meaningful amounts.

Why Do People Think Ginger Ale Helps Upset Stomachs?

This belief comes from two places:

1. Real Ginger Has Medicinal Benefits

Study at University of Rochester Medical Center shows ginger can reduce morning sickness, digestive discomfort, and nausea related to motion sickness.

2. Carbonation Helps Some People

Some experience relief from gas or indigestion when drinking fizzy beverages — but it’s not universal.

In reality, the ginger ale we buy in stores rarely contains enough real ginger to trigger clinically meaningful effects.

Sugar in Ginger Ale: The #1 Health Concern

A typical can contains 32+ grams of added sugar, which is:

• Nearly the entire recommended daily sugar limit for women
• More than half the limit for men
• Far over the limit for children

Excess sugar intake is linked to:

• Weight gain
• Insulin resistance
• Hormonal imbalances
• Fatty liver
• Increased inflammation
• Elevated risk of type 2 diabetes

If you follow our work here at Info2Health, you already know how sugar affects the body — we covered it extensively in our post “Sweet Freedom: How to Reduce Sugar and Unlock Better Health”.

For someone trying to reduce sugar intake, ginger ale should be treated carefully.

Is Diet Ginger Ale Healthier?

Diet ginger ale removes the sugar but introduces other concerns.

Pros

• Zero sugar
• Zero calories
• More suitable for diabetic or low-calorie diets

Cons

• Contains artificial sweeteners
• Can cause bloating for some people
• Still contains preservatives and additives

A research explores the controversies around artificial sweeteners and how they may affect metabolism and appetite.
Diet ginger ale is somewhat “better,” but not a health drink.

Is Ginger Ale Hydrating?

Yes — because it’s mostly water.
No — because the sugar content makes it less ideal for hydration compared to plain water, herbal tea, or electrolyte drinks.

Carbonation can also cause bloating for some.

Ginger Ale and Digestive Health: What Studies Suggest

Unlike ginger itself, ginger ale has not been studied for health benefits. However, some people feel relief during:

• Mild nausea
• Queasy stomach
• Motion sickness
• Early pregnancy discomfort

But again, this tends to be due to carbonation.

For dog owners wondering about ginger benefits for pets, learn if dogs can eat ginger ? This article explains the safe ways ginger can support canine digestion.

Different Types of Ginger Ale and How They Compare

1. Regular Ginger Ale

• Highest sugar
• Lowest ginger content
• Most popular

2. Dry Ginger Ale

• Slightly less sweet
• Often used in mixers for cocktails

3. Naturally Brewed Ginger Ale

• Uses real ginger
• Fermented
• Contains probiotics

This is the closest option to the “health drink” people imagine.

4. Homemade Ginger Ale

• You choose the sugar level
• You use real ginger
• No preservatives
• Best choice for balanced nutrition

How Ginger Ale Affects Blood Sugar Levels

Because it contains fast-digesting simple sugars, ginger ale causes a rapid blood sugar spike. That spike creates:

• An insulin surge
• Increased hunger
• Potential energy crashes
• Mood fluctuations

People with diabetes, PCOS, hormonal issues, and insulin resistance should be especially cautious.

Our article How Hormones Affect Your Body and Mind explains how blood sugar swings interact with the endocrine system.

Does Ginger Ale Contain Caffeine?

No. Ginger ale is naturally caffeine-free, making it a milder alternative to cola or energy drinks.

But the lack of caffeine doesn’t make it nutritionally advantageous. Sugar remains the issue.

Is Ginger Ale Safe During Pregnancy?

Many pregnant women sip ginger ale for morning sickness. But research shows that ginger root, not ginger ale, has proven anti-nausea effects.

If using ginger ale:

• Choose brands with real ginger
• Choose low-sugar or homemade versions
• Drink in small amounts

Always check with a healthcare provider if experiencing persistent nausea during pregnancy.

How to Choose a Healthier Ginger Ale

Here’s what to look for on the label:

✔ Contains real ginger

Avoid brands that list only “natural flavor.”

✔ Lower sugar options

Some brands now offer 10g–12g sugar versions.

✔ No artificial colors

Caramel coloring adds no nutritional value.

✔ No artificial sweeteners (if you prefer natural)

Stevia-sweetened options are becoming more available.

Ginger Ale Alternatives That Are Actually Healthy

If you love the flavor but want the nutrition, here are better options:

1. Ginger Tea

Zero sugar, lots of anti-inflammatory compounds.

2. Ginger Water

Slice fresh ginger into cold water for a refreshing sip.

3. Ginger Kombucha

Contains probiotics — but watch sugar levels.

4. Homemade Ginger Ale

Real ginger + controlled sugar = the perfect drink.

Can Ginger Ale Help With Colds or Flu?

This is one of the most common myths.

The truth:

Ginger root may support immunity, but ginger ale doesn’t supply enough real ginger.

What actually helps:

• Hydration
• Warm beverages
• Electrolytes
• Real ginger

If you’re curious about growing your own ginger at home (which is a fun way to get a steady supply of the real thing), check out How Do I Grow Ginger Plants Indoors or Outdoors? Everything You Need to Know.

How Much Ginger Ale Is Safe to Drink?

Moderation is key. A general guideline:

• Occasional consumption is fine
• Daily consumption is not recommended
• People with diabetes should avoid regular versions
• Kids should drink it rarely

Sugar and empty calories add up quickly.

Ginger Ale and Dental Health

High sugar + acidity = greater risk of:

• Enamel erosion
• Cavities
• Gum irritation

Even “healthier” ginger ale options remain acidic. Rinsing with water afterward helps reduce damage.

Does Ginger Ale Provide Any Electrolytes or Minerals?

No.
Unlike coconut water or electrolyte drinks, ginger ale contains no meaningful minerals, vitamins, or nutrients.

Who Should Avoid Ginger Ale?

1. People with Diabetes or Prediabetes

Due to high sugar.

2. Children

The sugar content is too high for small bodies.

3. Anyone Trying to Lose Weight

Liquid calories are easy to overconsume.

4. Those With Acid Reflux

Carbonation can worsen symptoms.

5. People Reducing Sugar Intake

Ginger ale contributes to refined sugar overload.

How Often Should You Drink Ginger Ale?

If you enjoy ginger ale:

• Limit it to 1–2 servings per week
• Choose smaller serving sizes
• Try healthier alternatives for most days

Think of it as a treat, not a health drink.

The Clear Truth About Ginger Ale

Ginger ale isn’t the health drink many believe it to be. While it may ease mild nausea in some people, those effects are usually due to carbonation rather than real ginger. From a nutritional perspective, ginger ale is an occasional beverage — not a daily choice.

The best benefits come from consuming real ginger root, not sugar-filled ginger sodas. If you want ginger’s anti-inflammatory and digestive support, aim for fresh or minimally processed forms.

Remember: you don’t need to eliminate ginger ale from your life, but understanding its nutrition facts helps you make smarter, healthier choices every day.

The Bottom Line: Should Ginger Ale Be Part of Your Healthy Lifestyle?

Ginger ale is refreshing, comforting, and nostalgic — but from a nutrition standpoint, it’s much closer to soda than a natural remedy. It contains high sugar, minimal to no real ginger, and no significant nutritional benefits.

If you love the taste, consider healthier twists like:

• Ginger tea
• Real-ginger sparkling water
• Homemade ginger ale

Your body will thank you.

Our Authority Sources

1. National Institutes of Health — “Ginger: A Review of Its Effects on Human Health”
   
2. Cleveland Clinic — “Is Ginger Good for You?”
   
3. Harvard T.H. Chan School of Public Health — “Sugary Drinks and Health”
   
4. Groesbeck Family Dental — “Acidic Drinks and Enamel Erosion”

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