Calories in Garlic: Full Nutrition Breakdown

Garlic is a powerfully flavored allium vegetable that has been used for both culinary and medicinal purposes for thousands of years. While typically eaten in small amounts, garlic is surprisingly nutrient-dense, providing manganese, vitamin B6, vitamin C, and selenium. It also contains allicin, a sulfur compound with well-documented health benefits. Here is a complete breakdown of garlic nutrition by serving size.

Calories by serving size:

Garlic is also a good source of selenium, phosphorus, and vitamin C. Its active compound allicin is released when garlic is crushed or chopped and is responsible for many of its health-promoting properties.

Frequently Asked Questions (FAQ)

How many calories are in a clove of garlic?

A single garlic clove weighing about 3 grams contains approximately 4 calories. Since garlic is used as a flavoring rather than eaten in bulk, it adds virtually no calories to dishes while significantly enhancing taste and providing beneficial plant compounds.

What are the health benefits of garlic?

Garlic has been extensively studied for its health benefits. Allicin, the primary active compound in garlic, has been shown to help reduce blood pressure, lower LDL cholesterol, and support immune function. Regular garlic consumption is also associated with reduced risk of certain cancers and improved cardiovascular health.

Does cooking garlic destroy its nutrients?

Cooking garlic can reduce the potency of allicin, its most beneficial compound. Crushing or chopping garlic and letting it sit for 10 minutes before cooking allows the allicin to stabilize, which helps preserve more of its health benefits. Roasting whole cloves at high heat tends to degrade allicin more than light sauteing.

How much garlic should you eat per day?

Most health studies showing benefits use the equivalent of one to two cloves of garlic per day, or about 3 to 6 grams. This amount provides meaningful levels of allicin and other sulfur compounds without common side effects like heartburn or digestive discomfort. Garlic supplements are available for those who prefer not to eat fresh garlic daily.

Is garlic high in carbs?

While garlic contains about 33 grams of carbohydrates per 100 grams, the small serving sizes typically used in cooking mean it contributes negligible carbs to your diet. A single clove has only about 1 gram of carbohydrate. Even on strict low-carb diets, normal culinary amounts of garlic will not meaningfully affect carbohydrate intake.