Garlic: Calories, Nutrition Facts, and Health Benefits (2026)

Garlic contains 13 calories per 3 cloves (9 g), providing 0.6 g of protein, 3 g of carbohydrates, and 0.2 g of fiber. It also offers 2.8 mg of vitamin C, contributing 3% of the daily value, and 36 mg of potassium, making it a nutritious addition to your diet.

This page explores garlic's nutritional profile, including its calorie content and health benefits. Garlic is notable for its unique compounds and vitamins that may contribute to various health outcomes.

Garlic Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for garlic, detailing its macronutrient composition and key vitamins.

Values are for 3 cloves (9 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	13	149	1%
Protein	0.6 g	6.4 g	1%
Carbohydrates	3.0 g	33.0 g	1%
Fiber	0.2 g	2.1 g	1%
Sugar	0.1 g	1.0 g	-
Fat	0.0 g	0.5 g	0%
Vitamin C	2.8 mg	31.2 mg	3%
Potassium	36 mg	401 mg	1%
Manganese	0.15 mg	1.67 mg	7%
Vitamin B6	0.11 mg	1.24 mg	7%

About 82% of garlic calories come from carbohydrates, 16% from protein and 3% from fat.

Garlic by Health Goal

Here, we assess garlic's performance against common dietary goals, highlighting its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Excellent	13 calories per serving with 0.2 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 2.8 mg vitamin C (3% DV)
Digestion	Fair	0.2 g fiber per serving supports regularity
Heart health	Good	Potassium (36 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.6 g); best as a vitamin-rich choice, not a protein source

Garlic and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Garlic has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Garlic Compares to Other Vegetables

The comparison table illustrates how garlic stacks up against other vegetables in terms of nutritional value and health benefits.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Garlic	149	1.0	2.1	31.2
Onion	40	4.2	1.7	7.4
Leek	61	3.9	1.8	12.0
Shallot	72	7.9	3.2	8.0

Garlic Myths, Checked

Eating lots of garlic cures colds , Misleading. Garlic has compounds studied for immunity, but it is not a proven cure.

Cooking garlic destroys all its benefits , Misleading. Crushing then resting garlic before light cooking preserves more allicin.

How to Track Garlic

Vegetable portions and cooking method both change the numbers, so the same garlic can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log garlic accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 cloves of garlic?

Three cloves of garlic contain 13 calories, making it a low-calorie food option suitable for various diets.

Is garlic good for weight loss?

Garlic may aid weight loss due to its potential to boost metabolism and enhance fat burning, although it should be consumed as part of a balanced diet.

Can people with diabetes eat garlic?

People with diabetes can eat garlic, as it has a low glycemic index of about 15, which means it has minimal impact on blood sugar levels.

How much vitamin C is in garlic?

Garlic provides 2.8 mg of vitamin C per 3 cloves, which is about 3% of the daily value, contributing to overall immune health.

Is garlic high in sugar?

Garlic is low in sugar, containing only 0.1 g per 3 cloves, making it a suitable choice for those monitoring their sugar intake.

How much garlic should you eat a day?

A typical recommendation is to consume 1 to 2 cloves of garlic daily to reap its health benefits, although individual tolerance may vary.

Key Takeaways

• Garlic has 13 calories per 3 cloves (9 g).
• It contains 0.6 g of protein and 3 g of carbohydrates.
• Garlic provides 2.8 mg of vitamin C, contributing 3% of the daily value.
• The glycemic index of garlic is about 15, indicating low blood sugar impact.
• Garlic contains only 0.1 g of sugar per serving.
• It is rich in manganese, providing 0.15 mg per 3 cloves.