Garlic
How Many Calories in Garlic? Nutrition Facts and Benefits
Garlic is a pungent, aromatic bulb used worldwide in cooking and traditional wellness practices. Originating from Central Asia and embraced by Mediterranean and Asian cuisines, garlic develops its characteristic flavor and aroma when crushed or chopped, releasing a sulfur compound called allicin. It’s used raw, sautéed, roasted, or fermented, and pairs well with meats, vegetables, grains, and sauces.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 149 kcal | 33.1 g | 6.4 g | 0.5 g | 2.1 g | 17 mg |
| 2 | 3 cloves (≈9 g) | 13 kcal | 3.0 g | 0.6 g | 0.05 g | 0.2 g | 2 mg |
Health Benefits of Garlic
- Rich in bioactive compounds (like allicin) and antioxidants that support overall wellness.
- May support heart health as part of a balanced diet by helping maintain normal blood pressure and cholesterol levels.
- Contains vitamin C, vitamin B6, and manganese, contributing to immune and metabolic function.
- Natural antimicrobial and antifungal properties help support a healthy microbiome.
- Adds bold flavor with minimal calories, helping enhance dishes without excess fat or sugar.
Tips for Consuming Garlic
- Crush or chop and let rest for 5–10 minutes before cooking to help maximize allicin formation.
- Use raw in dressings, salsas, and yogurt sauces, or gently sauté to avoid burning and bitterness.
- Roast whole bulbs for a sweet, mellow spread; add to mashed potatoes, soups, or grain bowls.
- Pair with herbs and spices (parsley, thyme, chili flakes, lemon zest) to boost flavor naturally.
- Store in a cool, dry, well-ventilated place; avoid refrigerating whole bulbs to preserve texture and flavor.