Garlic cloves

Vegetable

Item Rating: 84/100

1 serving (3 grams) contains 4 calories, 0.2 grams of protein, 0.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		333.3
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		41.7 mg	1%
Total Carbohydrates		83.3 g	30%
	Dietary Fiber	8.3 g	29%
	Sugars	0 g
protein		16.7 g	33%
Vitamin D		0 mcg	0%
Calcium		416.7 mg	32%
Iron		4.2 mg	23%
Potassium		1000 mg	21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 0 cal (0.0%)

Protein: 66 cal (16.7%)

Carbs: 333 cal (83.3%)

About Garlic cloves

Garlic cloves are the bulb segments of the garlic plant, a member of the allium family, which also includes onions and leeks. Originating in Central Asia, garlic has been used in diverse cuisines worldwide, from Mediterranean dishes to Asian sauces and African stews. Nutritionally, garlic is low in calories yet rich in essential nutrients, including manganese, vitamin B6, vitamin C, selenium, and fiber. It also contains sulfur compounds like allicin, which are responsible for its pungent aroma and potential health benefits.

Health Benefits

• Garlic supports cardiovascular health due to its high allicin content, which may help reduce blood pressure and cholesterol levels.
• It boosts immunity as it contains vitamin C and sulfur compounds that enhance the body's ability to fight infections.
• Garlic may improve bone health, thanks to its manganese content, which plays a role in bone density and connective tissue maintenance.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto

Not suitable for: Low-fodmap

Selection and Storage

Store garlic cloves in a cool, dark, and well-ventilated place, away from moisture, to prevent sprouting or mold growth. Avoid refrigeration unless peeled.

Common Questions About Garlic cloves Nutrition

Is garlic high in protein or calories?

Garlic is not particularly high in protein or calories. One clove (about 3 grams) contains roughly 0.2 grams of protein and only 4 calories, making it a low-calorie seasoning option that adds a lot of flavor without significantly impacting your nutritional intake.

Can I eat garlic on a keto or low-carb diet?

Yes, garlic is compatible with both keto and low-carb diets. One clove contains about 1 gram of carbohydrates, the majority of which is fiber, making it a keto-friendly option when used in moderation as a seasoning or ingredient.

What are the health benefits of garlic?

Garlic is rich in allicin, a compound with potential antimicrobial, anti-inflammatory, and cardiovascular benefits. It also contains vitamin C, vitamin B6, and manganese, which support immune health and overall well-being. However, excessive consumption may lead to digestive discomfort in some individuals.

How much garlic should I use in a meal?

For most recipes, 1-3 cloves of garlic are typically sufficient to enhance flavor without overpowering the dish. Consuming 1-2 cloves per day is considered safe and beneficial for most individuals to enjoy its health benefits.

How does garlic compare to garlic powder for cooking?

Fresh garlic offers a more robust flavor and retains more nutrients than garlic powder. However, garlic powder provides convenience and has a longer shelf life. One clove of garlic is roughly equivalent to 1/8 teaspoon of garlic powder in recipes.

Data Sources & Scientific References

1. Dietary Supplements Fact Sheet: Vitamin C

   NIH Office of Dietary Supplements

   Highlights Vitamin C, a nutrient present in garlic, and explains its role in health maintenance and dietary sources.

   View source →