Nutrition for Garlic

Calories, Protein, Vitamins and More


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Garlic Nutrition Summary

One clove of garlic (3 grams or 0.11 oz) contains 4 calories and 0.2 grams of protein. Garlic consist of 59% water, 33% carbohydrates, 6% protein, and less than 1% of total fat.

Garlic is an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of Vitamin C, Vitamin B6 and manganese.

In one clove of garlic:

  • Calories: 4
  • Protein: 0.2 g
  • Dietary fiber: 0.1 g
  • Sodium: 0.5 mg
There is no significant amounts of sugar, total fat, saturated fat or cholesterol in garlic.

See the Garlic Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Garlic, raw.

Calories in Garlic

Garlic has 4 calories per clove or 133 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

83 percent of calories in garlic are from carbohydrates and 17% of calories are from protein.

Calories from Carbs

The majority, or 83% of the calories in garlic are from carbohydrates. The carbs in garlic are mostly in the form of dietary fiber (100%). A great high-fiber food, a single clove of garlic contains 0% of recommended daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
  • Sugar: < 0.1 g
There is no significant amounts of starch in garlic.

Calories from Fat

Garlic does not contain a significant amount of calories from fat (less than 1%). Garlic is very low in total fat, with <0.1 grams per clove. It also is cholestrol free. Most of the fat in garlic are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in garlic.

Calories Similar to Garlic

Some other vegetables with similar calories to garlic by weight:

Protein in Garlic

A single clove of garlic contains 0.2 grams of protein. Although garlic is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.19 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: 0.01 g
  • Leucine: 0.01 g
  • Lysine: 0.01 g
  • Methionine: < 0.1 g
  • Phenylalanine: 0.01 g
  • Valine: 0.01 g
  • Histidine: < 0.1 g

Protein Similar to Garlic

Some other vegetables with similar amounts of protein to garlic by weight:

Vitamins and Minerals in Garlic

An good source of nutrients, garlic contains abundant amounts of calcium and potassium. A single clove of garlic contains 5.4 mg of calcium.

Vitamins in garlic (1 clove):
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.9 mg
  • Vitamin e: < 0.1 mg
  • Folate: 0.1 ug
  • Vitamin k: 0.1 ug
Minerals in garlic (1 clove):
  • Calcium: 5.4 mg
  • Potassium: 12 mg
  • Iron: 0.1 mg
  • Magnesium: 0.8 mg
  • Zinc: < 0.1 mg
  • Selenium: 0.4 ug
  • Phosphorus: 4.6 mg
  • Copper: < 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 0.7 mg
There is no significant amounts of vitamin a, pantothenic acid or vitamin b12 in garlic.

Similar to Garlic for Calcium

Here are some other vegetables with similarly abundant amounts of calcium to garlic:

Flavonoids and Carotenoids in Garlic [3]

Garlic contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid kaempferol, myricetin and quercetin. In one clove of garlic:

  • lutein + zeaxanthin: 0 ug
  • kaempferol: 0.01 mg
  • myricetin: 0.05 mg
  • Quercetin: 0.05 mg

Garlic Nutrition Chart

Garlic:

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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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threonine
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Garlic in Cooking

Garlic is in the top 10 most popular ingredients for recipes. Garlic can be consumed raw and is often minced, chopped, peeled or crushed before cooking or serving. Most recipes call for one or two cloves of garlic.

Friends and Relatives of Garlic

Foods commonly cooked with garlic:


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