Herbs & Spices
Galangal
97Health
Score
A+Score
Galangal is an aromatic ginger-family rhizome rich in galangin and acetoxychavicol acetate, offering anti-inflammatory and antimicrobial benefits.
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Why Galangal scores 97
Nutrient density35
Protein quality8
Fiber content10
Healthy fats5
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese782.6Iron66.7Copper44.4Magnesium42.9Niacin31.2
Nutrition
per_100g
330
Calories
8g
Protein
70g
Carbs
4g
Fat
13g
Fiber
Health benefits
Reduces inflammation and oxidative stress
moderate evidenceGalangin and diarylheptanoids inhibit inflammatory enzymes and scavenge reactive oxygen species
Provides antimicrobial activity
limited evidence1'-acetoxychavicol acetate disrupts microbial membranes and enzyme function
Supports digestion
limited evidenceAromatic volatile oils and pungent compounds stimulate digestive secretions and motility
Pairs well with
- ·Pair with lemongrass and coconut milk because the fat carries galangal's fat-soluble flavonols and balances its sharp aroma
- ·Combine with chili and lime in Thai soups because the acidity brightens galangal's pine-citrus notes
Practical tips
- ·Best timing: anytime
- ·Rehydrate dried galangal or add it late in cooking to preserve heat-sensitive volatile oils
- ·Use sparingly as a ginger substitute—galangal is sharper and more peppery than common ginger
