Calories in Garlic: Nutrition Facts & Serving Sizes
Per 1 cup (136g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Garlic is a pungent allium used as a cooking staple worldwide, known for both its intense flavor and its well-studied health properties. A single clove (3g) has just 4.5 calories with 1g of carbs and nearly zero fat, making it essentially calorie-free in culinary quantities. Per 100g it delivers 149 calories, 6.4g of protein, and 33.1g of carbs. Vitamin C is notable at 31.2mg per 100g, and vitamin B6 comes in at 1.2mg, covering over 70% of the daily value. Selenium content is strong at 14.2mcg per 100g. Calcium at 181mg and potassium at 401mg round out the mineral profile. Garlic contains allicin, a sulfur compound responsible for its distinctive smell and most of its health-promoting properties, which is activated when garlic is chopped or crushed.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (3g) | 4.2 | 0.2g | 0.9g | 0g | 0.1g |
| 1 clove (3g) | 4.5 | 0.2g | 1g | 0g | 0.1g |
| 3 cloves (9g) | 13.4 | 0.6g | 3g | 0g | 0.2g |
| 1 cup (136g) | 202.6 | 8.7g | 45g | 0.7g | 2.9g |
| 100g | 149 | 6.4g | 33.1g | 0.5g | 2.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149 | 7% |
| Protein | 6.4g | 13% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 33.1g | 12% |
| Dietary Fiber | 2.1g | 8% |
| Sugars | 1g | 2% |
| Sodium | 17mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 181mg | 14% |
| Iron | 1.7mg | 9% |
| Potassium | 401mg | 9% |
| Vitamin C | 31.2mg | 35% |
| Vitamin B6 | 1.2mg | 71% |
| Magnesium | 25mg | 6% |
| Phosphorus | 153mg | 12% |
| Zinc | 1.2mg | 11% |
| Selenium | 14.2mcg | 26% |
| Folate | 3mcg | 1% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Garlic
Garlic contains allicin, a bioactive sulfur compound formed when garlic is chopped, crushed, or chewed. Multiple meta-analyses have shown that regular garlic consumption lowers total cholesterol and LDL levels by 10-15mg/dL, as well as reducing systolic blood pressure by 4-8 mmHg on average.
Vitamin B6 at 1.2mg per 100g is exceptional, playing a critical role in protein metabolism, neurotransmitter synthesis, and immune function. For those lifting regularly, B6 supports the conversion of glycogen to glucose for energy and helps synthesize hemoglobin.
Selenium at 14.2mcg per 100g contributes to antioxidant defense through glutathione peroxidase activity, protecting cells from oxidative damage caused by intense exercise. Vitamin C at 31.2mg per 100g supports collagen synthesis, immune function, and iron absorption from plant sources.
Research in the Journal of Nutrition has also associated garlic intake with reduced inflammation markers like C-reactive protein, which is elevated following intense training. Garlic compounds also demonstrate antimicrobial properties, potentially reducing infection susceptibility during heavy training blocks.
Dietary Considerations
Garlic is suitable for virtually all dietary approaches. It is keto-friendly in normal culinary quantities since a clove or two contributes less than 1g of net carbs. It is vegan, vegetarian, dairy-free, and naturally gluten-free. For weight loss, garlic is essentially calorie-free in cooking amounts and adds flavor that makes lower-calorie meals more satisfying. It has no cholesterol or saturated fat. Individuals on blood thinners should note that garlic in high supplemental doses may enhance anticoagulant effects. Raw garlic provides the highest allicin content, while cooking reduces but does not eliminate its beneficial compounds.
Daily Intake (100g)
100g of garlic provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in garlic?
One clove of garlic (3g) has about 4.5 calories. Per 100g, garlic contains 149 calories. In typical cooking amounts of 1-3 cloves, the calorie contribution is negligible at under 15 calories.
Is garlic good for weight loss?
Garlic is excellent for weight loss diets because it is essentially calorie-free in cooking amounts while adding flavor that makes lower-calorie meals more enjoyable. Allicin may also have modest effects on fat metabolism.
How much protein in garlic?
Garlic has 6.4g of protein per 100g, but since you typically use only a few cloves at a time, the protein contribution per meal is minimal at around 0.2g per clove.
Is garlic anti-inflammatory?
Yes, garlic has demonstrated anti-inflammatory effects in multiple studies. Its sulfur compounds, including allicin and diallyl disulfide, reduce inflammatory cytokines and markers like C-reactive protein.
Does garlic lower blood pressure?
Research shows regular garlic consumption can reduce systolic blood pressure by 4-8 mmHg on average. The effect is most pronounced in people who already have elevated blood pressure.
Is raw or cooked garlic healthier?
Raw garlic has the highest allicin content because heat destroys allicin. Crushing or chopping garlic and letting it sit for 10 minutes before cooking allows allicin to form, then heat-stable compounds remain even after cooking.
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