Knoblauch

Vegetable

Item Rating: 83/100

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 (236.2g)

Calories		354.3
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		39.4 mg	1%
Total Carbohydrates		78.7 g	28%
	Dietary Fiber	7.9 g	28%
	Sugars	0 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		393.7 mg	30%
Iron		3.9 mg	21%
Potassium		944.9 mg	20%

* 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: 62 cal (16.6%)

Carbs: 314 cal (83.4%)

About Knoblauch

Knoblauch, or garlic, is a herbaceous plant often used as a seasoning or ingredient in cuisines worldwide, particularly in Mediterranean, Asian, and Middle Eastern dishes. It originates from Central Asia and has been cultivated for thousands of years due to its culinary and medicinal properties. Nutritionally, raw garlic is low in calories, with approximately 150 kcal per 100g, and contains 6.7g of protein, 33.3g of carbohydrates, and 3.3g of fiber. It is an excellent source of vitamin C, calcium, and small amounts of iron. Garlic is also known for its sulfur-containing compounds, which contribute to its distinctive flavor and many proposed health benefits.

Health Benefits

• Boosts immune system due to its high vitamin C content (30 mg per 100g), which aids in immune cell function.
• May reduce blood pressure due to sulfur-containing compounds like allicin, which enhance nitric oxide production and promote vasodilation.
• Supports bone health through its calcium content (166.7 mg per 100g), which helps maintain bone density.
• May have antioxidant properties attributed to bioactive compounds that combat oxidative stress in the body.
• Promotes gut health due to its fiber content (3.3g per 100g), which supports a healthy microbiome.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store garlic bulbs in a cool, dry, and dark place with good air circulation. Avoid refrigeration unless peeled or chopped, and use within a few days for optimal flavor and freshness.

Common Questions About Knoblauch Nutrition

Is garlic high in protein?

Garlic contains approximately 6.67 grams of protein per 100 grams, making it a moderate source of protein. While it is not a major protein contributor compared to items like meat or lentils, it can complement a diet rich in other protein sources.

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

Garlic has around 33.33 grams of carbohydrates per 100 grams, which is relatively high. However, given that garlic is typically consumed in small quantities (e.g., 1-5 grams in cooking), it can fit into a keto or low-carb diet without significantly impacting carbohydrate intake.

What are the health benefits of eating garlic?

Garlic is well-known for its potential health benefits, including its antioxidant properties and ability to support heart health. It has compounds like allicin, which may help reduce blood pressure and promote immune system health. However, consuming large amounts may cause digestive irritation in some individuals.

How much garlic should I consume daily?

For general health benefits, consuming 1-3 cloves of garlic a day is considered reasonable. This equates to roughly 3-9 grams, which provides sufficient flavor and health compounds without excessive calories or carbs.

How does garlic compare to onion in nutritional value?

Garlic is lower in calories and carbohydrates compared to onions, while offering a higher protein content per gram. However, onions generally contain more water and fiber. Both add distinct flavors and health benefits to dishes, with garlic offering stronger antioxidant and antimicrobial properties.

Data Sources & Scientific References