Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is garlic?

Is garlic healthy? Yes, for most people. Garlic scores 63/100 on the HowHealthyIs Score: 100 g provides 149 kcal, 31 mg vitamin C and 181 mg calcium. Garlic is used in small amounts, so its nutrition per meal is minor, but it adds a lot of flavor without salt. Source: USDA FoodData Central.

  • High in vitamin C
  • Source of protein
  • Low sugar
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Garlic ranks higher than 63% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin C23%
  • Calcium9%
  • Protein9%
  • Iron6%
  • Potassium6%
  • Fiber5%
  • Magnesium4%
  • Vitamin E0%
  • Vitamin A0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 63 minus 1 = 62. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in garlic?

Calories4kcal
Protein0.2g
Carbohydrates1g
Fat<0.1g
Fiber<0.1g
Sugars<0.1g
Nutrition facts for garlic. Per 100 g and for the selected portion (3 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories149 kcal4 kcal
Protein6.4 g0.2 g0%
Carbohydrates33 g1 g0%
Fiber2.1 g<0.1 g0%
Sugars1 g<0.1 g
Added sugars0 g0 g0%
Fat0.5 g<0.1 g0%
Saturated fat<0.1 g<0.1 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C31 mg0.9 mg1%
Vitamin E<0.1 mg<0.1 mg0%
Minerals
Calcium181 mg5.4 mg0%
Iron1.7 mg<0.1 mg0%
Potassium401 mg12 mg0%
Magnesium25 mg0.8 mg0%
Sodium17 mg0.5 mg0%

Source: USDA FoodData Central, "Garlic, raw" (FDC 169230). Values rounded.

Why is garlic good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Flavoring instead of salt
  • Roasted whole as a spread

What should you watch out for?

  • Garlic supplements can interact with blood thinners; normal cooking amounts are fine for most people.

Which vegetables score higher?

Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.

Cucumber

15 kcal per 100 g

73

Low calorie

Beets

43 kcal per 100 g

73

Source of potassium, Low fat

Sauerkraut

19 kcal per 100 g

75

Source of vitamin C, High in salt

How does garlic compare?

Common questions about garlic

How many calories are in garlic?
100 g of garlic has 149 kcal. A typical portion, 1 clove (3 g), has about 4 kcal.
How much protein is in garlic?
Garlic has 6.4 g of protein per 100 g, or about 0.2 g in 1 clove.
Is garlic good for weight loss?
Garlic is fairly calorie-dense (149 kcal per 100 g), so portion size matters more than the food itself. 1 clove is about 4 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Garlic, raw", FDC ID 169230. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Vegetables ranked, foods high in vitamin C.