Garlic: calories and nutrition facts
100 g of garlic has 149 kcal. 1 clove (3 g): 4 kcal.
Garlic is in the family Vegetables. Per 100 g it provides 6.4 g protein, 33.1 g carbohydrates (2.1 g fiber) and 0.5 g fat: about 82% of its calories come from carbohydrates.
What garlic provides most
- High in vitamin B6: 1.2 mg per 100 g, 73 % of the Daily Value.
- High in vitamin C: 31.2 mg per 100 g, 35 % of the Daily Value.
- High in selenium: 14.2 µg per 100 g, 26 % of the Daily Value.
- Source of vitamin B1 (thiamin): 0.2 mg per 100 g, 17 % of the Daily Value.
- Source of calcium: 181 mg per 100 g, 14 % of the Daily Value.
- Source of protein: 6.4 g per 100 g, 13 % of the Daily Value.
Garlic per serving
The serving is 1 clove, 3 g, from USDA's household measure.
| Nutrient | 100 g | 1 clove |
|---|---|---|
| Calories | 149 kcal | 4 kcal |
| Protein | 6.4 g | 0.19 g |
| Carbohydrates | 33.1 g | 0.99 g |
| Fiber | 2.1 g | 0.06 g |
| Sugars | 1 g | 0.03 g |
| Fat | 0.5 g | 0.01 g |
| Sodium | 17 mg | 0.51 mg |
Garlic nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 149 kcal | — |
| Protein | 6.4 g | 13 % |
| Total fat | 0.5 g | 1 % |
| Saturated fat | 0.09 g | 0 % |
| Monounsaturated fat | 0.01 g | — |
| Polyunsaturated fat | 0.25 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 33.1 g | 12 % |
| Dietary fiber | 2.1 g | 8 % |
| Total sugars | 1 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 31.2 mg | 35 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.08 mg | 1 % |
| Vitamin K | 1.7 µg | 1 % |
| B1 · Thiamin | 0.2 mg | 17 % |
| B2 · Riboflavin | 0.11 mg | 8 % |
| B3 · Niacin | 0.7 mg | 4 % |
| B6 | 1.2 mg | 73 % |
| B9 · Folate | 3 µg | 1 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 181 mg | 14 % |
| Iron | 1.7 mg | 9 % |
| Magnesium | 25 mg | 6 % |
| Phosphorus | 153 mg | 12 % |
| Potassium | 401 mg | 9 % |
| Sodium | 17 mg | 1 % |
| Zinc | 1.2 mg | 11 % |
| Selenium | 14.2 µg | 26 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.02 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other vegetables
Of 14 foods in this family on Micela, garlic ranks 1st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧄 Garlic | 149 | 6.4 g |
| 2 | 🌽 Corn | 86 | 3.3 g |
| 3 | 🍠 Sweet potato | 86 | 1.6 g |
| 4 | 🥔 Potato | 77 | 2 g |
| 5 | 🥕 Carrot | 41 | 0.93 g |
| 6 | 🧅 Onion | 40 | 1.1 g |
| 7 | 🥦 Broccoli | 34 | 2.8 g |
| 8 | 🎃 Squash | 26 | 1 g |
| 9 | 🍆 Eggplant | 25 | 0.98 g |
| 10 | 🍄 Mushroom | 22 | 3.1 g |
| 11 | 🫑 Bell pepper | 20 | 0.86 g |
| 12 | 🍅 Tomato | 18 | 0.88 g |
| 13 | 🥬 Lettuce | 17 | 1.2 g |
| 14 | 🥒 Cucumber | 15 | 0.65 g |
Among Micela's 180 foods, garlic is in the top 10 for vitamin B6 (1st).
Where it comes from
Central Asia.
Approximate origin, under review.
Frequently asked questions
How many calories does garlic have?
100 g of garlic has 149 kcal. 1 clove (3 g) has 4 kcal.
How much protein does garlic have?
6.4 g per 100 g; 0.19 g in 1 clove.
How many carbs does garlic have?
33.1 g of carbohydrates per 100 g, of which 2.1 g is fiber and 1 g sugars.
What vitamins and minerals does garlic have?
The ones it provides most per 100 g, by Daily Value: vitamin B6, 73 %; vitamin C, 35 %; selenium, 26 %; vitamin B1 (thiamin), 17 %.
Where does garlic come from?
Central Asia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 11215 · Garlic, raw · Garlic, raw
One serving (1 clove) is about 0% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers