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Garlic nutrition: calories, carbs, GI, protein, fiber, fats

Garlic, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Garlic

Garlic
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 30 (low)
Calories ⓘ Calories per 100-gram serving 149
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 30.96 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tsp (2.8 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.6 (alkaline)
Oxalates ⓘ https://www.researchgate.net/publication/280642641 6mg
TOP 12% Calcium ⓘHigher in Calcium content than 88% of foods
TOP 13% Vitamin B6 ⓘHigher in Vitamin B6 content than 87% of foods
TOP 15% Vitamin C ⓘHigher in Vitamin C content than 85% of foods
TOP 18% Potassium ⓘHigher in Potassium content than 82% of foods
TOP 25% Copper ⓘHigher in Copper content than 75% of foods

Garlic calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 149
Calories in 1 cup 203 136 g
Calories in 1 tsp 4 2.8 g
Calories in 1 clove 4 3 g
Calories in 3 cloves 13 9 g

Garlic Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
30

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 55% 64% 18% 66% 36% 3% 32% 100% 219% 78% 13%
Calcium: 181 mg of 1,000 mg 18%
Iron: 1.7 mg of 8 mg 21%
Magnesium: 25 mg of 420 mg 6%
Phosphorus: 153 mg of 700 mg 22%
Potassium: 401 mg of 3,400 mg 12%
Sodium: 17 mg of 2,300 mg 1%
Zinc: 1.16 mg of 11 mg 11%
Copper: 0.299 mg of 1 mg 33%
Manganese: 1.672 mg of 2 mg 73%
Selenium: 14.2 µg of 55 µg 26%
Choline: 23.2 mg of 550 mg 4%

Mineral chart - relative view

Calcium
181 mg
TOP 12%
Potassium
401 mg
TOP 18%
Copper
0.299 mg
TOP 25%
Manganese
1.672 mg
TOP 29%
Magnesium
25 mg
TOP 43%
Iron
1.7 mg
TOP 44%
Zinc
1.16 mg
TOP 50%
Phosphorus
153 mg
TOP 52%
Selenium
14.2 µg
TOP 55%
Choline
23.2 mg
TOP 74%
Sodium
17 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A: 9 IU of 5,000 IU 0%
Vitamin E : 0.08 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 31.2 mg of 90 mg 35%
Vitamin B1: 0.2 mg of 1 mg 17%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.7 mg of 16 mg 4%
Vitamin B5: 0.596 mg of 5 mg 12%
Vitamin B6: 1.235 mg of 1 mg 95%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.7 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B6
1.235 mg
TOP 13%
Vitamin C
31.2 mg
TOP 15%
Vitamin B1
0.2 mg
TOP 34%
Vitamin B5
0.596 mg
TOP 52%
Vitamin A
9 IU
TOP 65%
Vitamin B2
0.11 mg
TOP 66%
Vitamin K
1.7 µg
TOP 67%
Vitamin B3
0.7 mg
TOP 74%
Folate
3 µg
TOP 87%
Vitamin E
0.08 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

7% 33% 57% 2%
Protein:
Daily Value: 13%
6.36 g of 50 g
13%
Fats:
Daily Value: 1%
0.5 g of 65 g
1%
Carbs:
Daily Value: 11%
33.06 g of 300 g
11%
Water:
Daily Value: 3%
58.58 g of 2,000 g
3%
Other:
1.5 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 71% 45% 47% 34% 39% 22% 32% 48% 49%
Tryptophan: 66 mg of 280 mg 24%
Threonine: 157 mg of 1,050 mg 15%
Isoleucine: 217 mg of 1,400 mg 16%
Leucine: 308 mg of 2,730 mg 11%
Lysine: 273 mg of 2,100 mg 13%
Methionine: 76 mg of 1,050 mg 7%
Phenylalanine: 183 mg of 1,750 mg 10%
Valine: 291 mg of 1,820 mg 16%
Histidine: 113 mg of 700 mg 16%

Fat type information

26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g

Fiber content ratio for Garlic

3% 6% 91%
Sugar: 1 g
Fiber: 2.1 g
Other: 29.96 g

All nutrients for Garlic per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 149kcal 7% 60% 3.2 times more than OrangeOrange
Protein 6.36g 15% 56% 2.3 times more than BroccoliBroccoli
Fats 0.5g 1% 80% 66.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 31.2mg 35% 15% 1.7 times less than LemonLemon
Net carbs 30.96g N/A 25% 1.7 times less than ChocolateChocolate
Carbs 33.06g 11% 26% 1.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.7mg 21% 44% 1.5 times less than BeefBeef
Calcium 181mg 18% 12% 1.4 times more than MilkMilk
Potassium 401mg 12% 18% 2.7 times more than CucumberCucumber
Magnesium 25mg 6% 43% 5.6 times less than AlmondAlmond
Sugar 1g N/A 66% 9 times less than Coca-ColaCoca-Cola
Fiber 2.1g 8% 35% 1.1 times less than OrangeOrange
Copper 0.3mg 33% 25% 2.1 times more than ShiitakeShiitake
Zinc 1.16mg 11% 50% 5.4 times less than BeefBeef
Phosphorus 153mg 22% 52% 1.2 times less than Chicken meatChicken meat
Sodium 17mg 1% 82% 28.8 times less than White BreadWhite Bread
Vitamin A 9IU 0% 65% 1856.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.08mg 1% 88% 18.3 times less than KiwifruitKiwifruit
Selenium 14.2µg 26% 55%
Manganese 1.67mg 73% 29%
Vitamin B1 0.2mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 0.11mg 8% 66% 1.2 times less than AvocadoAvocado
Vitamin B3 0.7mg 4% 74% 13.7 times less than Turkey meatTurkey meat
Vitamin B5 0.6mg 12% 52% 1.9 times less than Sunflower seedSunflower seed
Vitamin B6 1.24mg 95% 13% 10.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.7µg 1% 67% 59.8 times less than BroccoliBroccoli
Folate 3µg 1% 87% 20.3 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.09g 0% 82% 66.2 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 890.8 times less than AvocadoAvocado
Polyunsaturated fat 0.25g N/A 75% 189.5 times less than WalnutWalnut
Tryptophan 0.07mg 0% 83% 4.6 times less than Chicken meatChicken meat
Threonine 0.16mg 0% 86% 4.6 times less than BeefBeef
Isoleucine 0.22mg 0% 84% 4.2 times less than Salmon rawSalmon raw
Leucine 0.31mg 0% 86% 7.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.27mg 0% 82% 1.7 times less than TofuTofu
Methionine 0.08mg 0% 85% 1.3 times less than QuinoaQuinoa
Phenylalanine 0.18mg 0% 86% 3.7 times less than EggEgg
Valine 0.29mg 0% 83% 7 times less than Soybean rawSoybean raw
Histidine 0.11mg 0% 85% 6.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 149
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
11%
Total Carbohydrate 33g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 6g
Vitamin D 0mcg 0%

Calcium 181mg 18%

Iron 2mg 25%

Potassium 401mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Garlic nutrition infographic

Garlic nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.