EatSeeNutrition information: garlic
| Nutrient | Carbs 100 g | % RI* | 1 clove (4 g) |
|---|---|---|---|
| Energy | 149 kcal623 kJ | 7% | 6 kcal25 kJ |
| Fat | 0.5 g | 1% | <0.1 g |
| of which saturated fatty acids | 0.1 g | 1% | <0.1 g |
| Carbs | 31 g | 12% | 1.2 g |
| of which sugars | 1 g | 1% | <0.1 g |
| Fiber | 2.1 g | - | 0.1 g |
| Protein | 6.4 g | 13% | 0.3 g |
| Salt | 0.04 g | 1% | <0.01 g |
| Water | 58.6 g | - | 2.3 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in garlic?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 clove4 g | 6 kcal | 0.3 g | 1.2 g | <0.1 g |
| Whole head40 g | 60 kcal | 2.6 g | 12.4 g | 0.2 g |
| 100 g | 149 kcal | 6.4 g | 31 g | 0.5 g |
Vitamins and minerals
Per 100 g, garlic is highest in vitamin B6 (89% NRV), vitamin C (39%), and selenium (26%). We show nutrients that provide at least 2% NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 401 mg | 20% |
| Calcium | 181 mg | 23% |
| Magnesium | 25 mg | 7% |
| Phosphorus | 153 mg | 22% |
| Iron | 1.7 mg | 12% |
| Zinc | 1.2 mg | 12% |
| Selenium | 14.2 µg | 26% |
| Vitamin C | 31.2 mg | 39% |
| Vitamin B1 (thiamin) | 0.2 mg | 18% |
| Vitamin B2 (riboflavin) | 0.11 mg | 8% |
| Vitamin B3 (niacin) | 0.7 mg | 4% |
| Vitamin B6 | 1.2 mg | 89% |
| Vitamin K | 1.7 µg | 2% |
How garlic compares with other foods
Garlic has more calories per 100 g than 94% of the vegetables in our chart. Here's how foods in the vegetables category with similar calorie counts compare (kcal per 100 g):
- Canned corn67 kcal
- Raw potatoes77 kcal
- Raw sweet potato86 kcal
- Boiled potatoes86 kcal
- Roasted sweet potato90 kcal
- Cooked corn96 kcal
- Garlic149 kcal
- Sun-dried tomatoes in oil213 kcal
- Sun-dried tomatoes258 kcal
Garlic in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200-kcal meal plan - day 2: split pea soup with smoked paprika
- 1500 kcal meal plan - day 1: broad beans with garlic, olive oil, and dill
- 1800 kcal meal plan - day 1: red lentil dal with rice
- 2000-kcal meal plan - day 2: spaghetti with lentils in tomato sauce
Recipes with this ingredient
- Pasta with broccoli, garlic, and white beans - about 471 kcal per serving
- Pasta with shrimp, garlic, and zucchini – about 530 kcal per serving
- Baked eggplant with tomatoes and mozzarella - about 426 kcal per serving
- Chili sin carne with brown rice – about 650 kcal per serving
- Chickpea and spinach curry with millet – about 610 kcal per serving
- Red lentil dal with rice - about 622 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Garlic, raw” (NDB 11215). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method. For packaged products, refer to the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.