Garlic
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 111 kcal |
| Protein | 6.4 g |
| Fat | 0.5 g |
| Carbs | 18.4 g |
Garlic is a pungent bulb vegetable used raw or cooked as a foundational flavouring across virtually every culinary tradition. It is rarely eaten in large quantities — a typical recipe calls for one to a few cloves — but it appears in everything from Mediterranean sauces to Asian stir-fries and Latin American salsas. Per 100 g, raw garlic provides 111 kcal, 6.4 g of protein, 0.5 g of fat and 18.4 g of carbohydrates, with 2.1 g of dietary fibre and only 1.2 g of sugars. It is a notable source of potassium (510 mg per 100 g) and phosphorus (153 mg per 100 g), and also contributes 11 mg of vitamin C and 23.2 mg of choline per 100 g. Garlic is compatible with vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo and Mediterranean dietary patterns.
How many calories in garlic?
Raw garlic contains 111 kcal per 100 g. In practice, a single clove weighs around 3–5 g, contributing just 3–6 kcal, so the caloric impact in everyday cooking is minimal.
How much potassium is in garlic?
Raw garlic contains 510 mg of potassium per 100 g, which is a relatively high concentration for a vegetable. Because typical serving sizes are small, the actual potassium delivered per meal is modest, but it adds up when garlic is used generously.
Is garlic vegan-friendly?
Yes, garlic is entirely plant-based and suitable for vegan and vegetarian diets. It is also gluten-free, dairy-free, paleo and Mediterranean diet-compatible, making it one of the most broadly usable flavouring ingredients across dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 111 kcal |
| Protein | 6.4 g |
| Fat | 0.50 g |
| Carbs | 18.4 g |
| Sugars | 1.2 g |
| Fiber | 2.1 g |
| Starch | 8.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.089 g |
| Monounsaturated | 0.011 g |
| Polyunsaturated | 0.25 g |
| Trans | 0 g |
| Omega-3 | 0.020 g |
| Omega-6 | 0.23 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 21.0 mg |
| Iron | 1.7 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 153 mg |
| Potassium | 510 mg |
| Sodium | 9.0 mg |
| Zinc | 1.0 mg |
| Copper | 0.19 mg |
| Manganese | 1.7 mg |
| Selenium | 9.8 mcg |
| Iodine | 3.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 11.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.010 mg |
| Vitamin K | 1.7 mcg |
| Thiamin (B1) | 0.13 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 0.70 mg |
| Pantothenic acid (B5) | 0.60 mg |
| Vitamin B6 | 1.2 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 23.2 mg |
Other cooking states of Garlic
Roasted garlic (127 kcal).
