Garlic Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of garlic contains 149 calories, 6.4g protein, 33.1g carbs, and 0.5g fat. Garlic is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149 kcal | 7% |
| Protein | 6.4g | 13% |
| Carbohydrates | 33.1g | 12% |
| Total Fat | 0.50g | 1% |
| Fiber | 2.1g | 8% |
| Sodium | 17.0mg | 1% |
Is Garlic Good for You?
Yes, garlic is good for you. A 100-gram serving delivers 6.4g of protein (13% Daily Value), 33.1g of carbohydrates (12% Daily Value), and only 149 calories, making it a nutrient-dense food that supports various bodily functions without contributing excessive energy intake.
Key Health Benefits of Garlic
High in Protein for Muscle Support — With 6.4g of protein per 100g (13% Daily Value), garlic contributes to muscle maintenance and repair, making it a valuable addition to plant-based diets seeking diverse protein sources.
Rich in Complex Carbohydrates — Garlic’s 33.1g of carbohydrates per 100g provide sustained energy and feed beneficial gut bacteria, supporting digestive health and overall metabolic function.
Excellent Fiber Content — Containing 2.1g of fiber per 100g (8% Daily Value), garlic promotes digestive regularity, helps maintain healthy cholesterol levels, and supports a feeling of fullness.
Extremely Low in Fat and Sodium — With just 0.5g of total fat (1% Daily Value) and 17mg of sodium (1% Daily Value), garlic is heart-friendly and suitable for those monitoring sodium or fat intake.
Calorie-Efficient Nutrient Density — At only 149 calories per 100g (7% Daily Value), garlic delivers substantial nutritional value without significant caloric burden, making it ideal for weight-conscious eating.
How Does Garlic Compare?
Compared to onions, garlic stands out with notably higher protein content—6.4g per 100g versus onions’ 1.1g—while maintaining similar carbohydrate profiles. Garlic also offers a more concentrated nutrient density per serving, making it a superior choice for those seeking maximum nutritional return from a minimal food volume.
Frequently Asked Questions
How many calories is in garlic?
Garlic contains 149 calories per 100g, which represents just 7% of a typical 2,000-calorie daily diet. A single clove (roughly 3g) contains only about 4.5 calories, making it an excellent low-calorie flavoring agent for any meal.
Is garlic good for weight loss?
Yes, garlic can support weight loss efforts due to its low calorie density (149 kcal per 100g) combined with 2.1g of fiber per serving, which promotes satiety. Its ability to add bold flavor without fat or sodium makes it ideal for reducing calorie intake while maintaining meal satisfaction.
Does garlic contain vitamin C?
While garlic is known for containing vitamin C in fresh form, its primary nutritional strength lies in its 6.4g protein content and 33.1g carbohydrates per 100g. The exact vitamin C amount varies depending on freshness and storage conditions.
Can I eat garlic on a keto diet?
Garlic is moderately keto-friendly in small amounts, though its 33.1g carbohydrates per 100g means you should use it sparingly to maintain ketosis. A single clove contains only about 1g of carbohydrates, making small quantities workable within strict keto macros.
How long does garlic last and how should I store it?
Garlic lasts 3-5 months when stored in a cool, dark, well-ventilated place at room temperature—avoid refrigeration, which can cause premature sprouting. Once a clove is peeled or cut, use it within a few days or store it in the refrigerator to maintain freshness and prevent spoilage.
How to Track Garlic Nutrition with Gram
The Gram app makes logging garlic effortless by allowing you to scan garlic bulbs or cloves with AI food recognition, instantly capturing all nutritional data including protein, fiber, and carbohydrate breakdowns. You’ll see exactly how garlic fits into your daily macro targets and can easily adjust portions to meet your health goals with real-time nutrient tracking.
Frequently Asked Questions
How many calories is in garlic?
Garlic contains 149 calories per 100g, which represents just 7% of a typical 2,000-calorie daily diet. A single clove (roughly 3g) contains only about 4.5 calories, making it an excellent low-calorie flavoring agent for any meal.
Is garlic good for weight loss?
Yes, garlic can support weight loss efforts due to its low calorie density (149 kcal per 100g) combined with 2.1g of fiber per serving, which promotes satiety. Its ability to add bold flavor without fat or sodium makes it ideal for reducing calorie intake while maintaining meal satisfaction.
Does garlic contain vitamin C?
While garlic is known for containing vitamin C in fresh form, its primary nutritional strength lies in its 6.4g protein content and 33.1g carbohydrates per 100g. The exact vitamin C amount varies depending on freshness and storage conditions.
Can I eat garlic on a keto diet?
Garlic is moderately keto-friendly in small amounts, though its 33.1g carbohydrates per 100g means you should use it sparingly to maintain ketosis. A single clove contains only about 1g of carbohydrates, making small quantities workable within strict keto macros.
How long does garlic last and how should I store it?
Garlic lasts 3-5 months when stored in a cool, dark, well-ventilated place at room temperature—avoid refrigeration, which can cause premature sprouting. Once a clove is peeled or cut, use it within a few days or store it in the refrigerator to maintain freshness and prevent spoilage.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track garlic and thousands of other foods with the Gram app.