Garlic Nutrition Facts: Is Garlic Good for You?

Raw garlic provides significant amounts of several vitamins and minerals in a 100-gram serving, which is about one cup. It is high in Vitamin B6, Vitamin C, manganese, copper, and selenium. It is low in fat, sugar, and sodium. While very nutritious by weight, a typical serving is only a few cloves, which contribute smaller amounts of these nutrients. The overall healthfulness of garlic depends on your total diet and the portion you eat.

149Calories

6.4gProtein

33.1gCarbs

2.1gFiber

0.5gFat

1gSugars

Per 100 g · Garlic, raw

High in (20% DV or more per 100 g): Copper, Manganese, Selenium, Vitamin C, Vitamin B6
Good source of (10 to 19% DV): Protein, Calcium, Phosphorus, Zinc, Thiamin (B1)

What stands out in garlic

High in B6 and manganese. A 100-gram serving of raw garlic provides 1.2 mg of Vitamin B6 and 1.7 mg of manganese, which is 73% of the Daily Value for each nutrient.
Source of vitamin C. Raw garlic contains 31.2 mg of Vitamin C per 100 grams, supplying 35% of the Daily Value.
Provides key minerals. Per 100 grams, garlic is high in copper (33% DV) and selenium (26% DV). It is also a good source of calcium (14% DV), phosphorus (12% DV), and zinc (11% DV).
Low in fat and sugar. A 100-gram portion of raw garlic has only 0.5 grams of fat and 1 gram of total sugars. It contains no cholesterol.

What to keep in mind

This nutrition data is for raw garlic; cooking methods can alter nutrient levels.
While individual cloves are low in calories, larger quantities are more calorie-dense than many other vegetables.

Garlic nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	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%
Carbohydrate	33.1 g	12%
Dietary fiber	2.1 g	8%
Total sugars	1 g	–
Water	58.6 g	–
Sodium	17 mg	1%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	401 mg	9%
Calcium	181 mg	14%
Iron	1.7 mg	9%
Magnesium	25 mg	6%
Phosphorus	153 mg	12%
Zinc	1.2 mg	11%
Copper	0.3 mg	33%
Manganese	1.7 mg	73%
Selenium	14.2 mcg	26%
Vitamin A (RAE)	0 mcg	0%
Vitamin C	31.2 mg	35%
Vitamin D	0 mcg	0%
Vitamin E	0.08 mg	1%
Vitamin K	1.7 mcg	1%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.11 mg	8%
Niacin (B3)	0.7 mg	4%
Vitamin B6	1.2 mg	73%
Folate (DFE)	3 mcg	1%
Vitamin B12	0 mcg	0%
Choline	23.2 mg	4%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Garlic by portion

The nutrition in a typical serving is much smaller than the 100-gram values. One clove of garlic has about 4 calories, 1 gram of carbohydrates, and 0.2 grams of protein. A serving of 3 cloves contains 13 calories and 3 grams of carbohydrates. Even a full cup of garlic, weighing 136 grams, has just over 200 calories. A teaspoon of minced garlic provides 4 calories, similar to a single clove.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	136 g	203	8.7 g	45 g	2.9 g	0.7 g
1 tsp	2.8 g	4	0.2 g	0.9 g	0.1 g	0 g
1 clove	3 g	4	0.2 g	1 g	0.1 g	0 g
3 cloves	9 g	13	0.6 g	3 g	0.2 g	0 g

How garlic compares with other vegetables

Compared to 38 other vegetables, raw garlic ranks highest for calories, protein, carbohydrates, zinc, and selenium per 100 grams. It is more calorie-dense than starchy vegetables like potatoes (93 kcal), sweet potatoes (90 kcal), and sweet corn (86 kcal). Garlic’s 33.1 grams of carbohydrates per 100 grams is also higher than that of green peas (14.4 g) and sweet potatoes (20.7 g). However, its sugar content (1 g) is much lower than most other vegetables, ranking 33rd out of 38. It also has less dietary fiber than vegetables like green peas and sweet potatoes.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Garlic	149	6.4 g	33.1 g	2.1 g	0.5 g
Potato	93	2.5 g	21.1 g	2.2 g	0.13 g
Sweet Potato	90	2 g	20.7 g	3.3 g	0.15 g
Sweet Corn	86	3.3 g	18.7 g	2 g	1.4 g
Green Peas	81	5.4 g	14.4 g	5.7 g	0.4 g

Quick answers

How many calories are in a clove of garlic?

According to USDA data, one raw garlic clove weighing 3 grams contains 4 calories.

Does garlic have a lot of carbs or sugar?

Garlic is mainly carbohydrates by calorie count. One clove has 1 gram of carbohydrates. Its sugar content is very low, with a single clove containing almost no sugar (0.03 g) and 100 grams containing only 1 gram.

Is garlic a good source of protein?

By weight, garlic is a good source of protein, with 6.4 grams (13% of the Daily Value) per 100 grams. However, a typical portion of one to three cloves provides less than one gram of protein.

When to talk to a doctor or dietitian

At 401 mg of potassium per 100 g, garlic is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how garlic fits your situation.