Table of Contents

Garlic Calories: Nutritional Value and Impact

Takeaways:

  • Garlic is low in calories but high in nutrients
  • One clove contains about 4-5 calories
  • Garlic offers potential benefits for heart health
  • It may support immune function
  • Garlic can be a flavorful addition to many dishes

What’s in a Clove?

Garlic has been used to add flavor to dishes across the world for thousands of years.[1] This strong-smelling bulb provides both a distinct taste and nutritional value. Despite its powerful flavor, garlic contains a very small number of calories.

Knowing how many calories are in garlic can be helpful for people who are monitoring their food intake. It allows you to add flavor to your meals without significantly increasing the calorie count. This makes garlic a good choice for those who are health-conscious.

Garlic is a common ingredient in many different types of cooking globally. It is frequently used in these ways:

  • Seasoning for meats and vegetables
  • Base for sauces and dressings
  • Flavoring for soups and stews
  • Ingredient in bread and other baked goods

Calorie Breakdown

One clove of garlic has approximately 4 to 5 calories.[2] This makes it a very low-calorie food. In comparison, 100 grams of raw garlic contains about 149 calories.[3] However, it is unusual to eat that much garlic at one time.

Compared to other herbs and spices, garlic has a relatively low calorie count.[4] For example, onions contain around 40 calories per 100 grams, while ginger has approximately 80 calories per 100 grams.[5]

Here is a breakdown of the nutrients found in 100 grams of garlic:

Nutrient Amount
Calories 149
Protein 6.36 g
Fat 0.5 g
Carbs 33.06 g
Fiber 2.1 g

Cooking methods can slightly change the calorie content of garlic. Roasting or frying garlic in oil will add calories from the fat.[6] However, when garlic is used as a seasoning, the increase in calories is very small.

Nutritional Powerhouse

Vitamins and Minerals

Garlic provides several important vitamins. It is a good source of vitamin C, offering about 31% of the recommended daily value per 100 grams.[7] Garlic also includes small amounts of several B vitamins.

In terms of minerals, garlic is a good source of manganese and selenium.[8] A 100-gram serving provides 84% and 26% of the daily recommended values, respectively.[9] These nutrients help support various functions in the body.

These vitamins and minerals contribute to overall health. They help with immune system function, bone health, and metabolism. The antioxidants present in garlic also help protect cells from damage.

Antioxidants and Compounds

Garlic is well known for its antioxidant properties. These antioxidants help protect the body from harmful free radicals. Allicin, a compound in garlic, is responsible for many of its health benefits.[10]

Sulfur compounds, including allicin, are what give garlic its characteristic smell and taste. These compounds are also linked to garlic’s positive effects on health.

Some of the potential health benefits linked to garlic’s antioxidant content include:

  • Reduced inflammation
  • Lower risk of certain cancers
  • Improved heart health
  • Enhanced immune function

Garlic in Your Diet

Adding garlic to your diet is both easy and flavorful. It can be used in a variety of dishes, from soups to stir-fries. Raw garlic offers the most health benefits, but cooked garlic is still nutritious.[11]

There is no officially recommended daily amount of garlic. However, studies often use 1-2 cloves per day. This amount seems to provide health benefits without causing side effects for most individuals.

To get the most health benefits from garlic:

  1. Crush or chop garlic before cooking
  2. Let it sit for 10 minutes before heating
  3. Add it towards the end of cooking
  4. Use it raw when possible

Garlic breath can be a concern for some people. To help reduce this, try eating fresh parsley or apples after eating garlic. Drinking green tea or lemon water may also help to neutralize the odor.

Weight Management and Garlic

Garlic may have a role in managing weight. Some research suggests it might help to boost metabolism.[12] However, its direct impact on weight loss is likely minor.

The main benefit of garlic for weight control is its flavor. It adds taste to dishes without adding many calories.[13] This can make lower-calorie meals more enjoyable.

Here is how garlic compares to other low-calorie flavor enhancers:

Flavor Enhancer Calories per Teaspoon
Garlic (minced) 4
Lemon juice 1
Hot sauce 0
Vinegar 3

While garlic can be a healthy addition to a balanced diet, it is not a magic solution for weight loss. It is most effective when combined with a balanced diet and regular physical activity.

Garlic Supplements: Calories and Considerations

Garlic supplements are available in several forms, including pills, powders, and oils.[14] Most garlic supplements have very few calories, often less than 5 per serving.[15]

The calorie content of garlic supplements is very small. However, their effectiveness compared to fresh garlic can vary.[16] Some supplements may not contain the same beneficial compounds as fresh garlic.

The potential benefits of garlic supplements include convenience and reduced odor. However, they might not provide all the same benefits as fresh garlic. The processing involved can sometimes change garlic’s active compounds.

When deciding between fresh garlic and supplements, consider the following:

  • Your dietary preferences
  • Convenience factors
  • Potential interactions with medications
  • Cost comparison

Cooking with Garlic: Calorie-Conscious Methods

Cooking methods can have an effect on garlic’s nutritional value. Heat can reduce some of garlic’s beneficial compounds.[17] However, cooked garlic still provides health benefits.

To retain more of the nutrients in garlic:

  1. Crush garlic and let it sit before cooking
  2. Use low-heat cooking methods when possible
  3. Add garlic towards the end of cooking time
  4. Try using raw garlic in dressings or dips

It’s easy to balance flavor and nutrition when using garlic. Even small amounts can add significant flavor to dishes. This lets you enhance taste without adding many calories.

Garlic Allergies and Sensitivities

Although uncommon, some people can have an allergy to garlic.[18] Others may have a sensitivity or intolerance. These issues can cause discomfort after eating garlic.

Symptoms of a garlic allergy or sensitivity may include:

  • Skin rashes or hives
  • Nausea or vomiting
  • Stomach pain or bloating
  • Breathing difficulties (in severe cases)

For individuals who are unable to eat garlic, some alternatives are available. Herbs such as chives or leeks can offer similar flavors. Asafoetida, a spice used in Indian cooking, can also mimic the taste of garlic.

People with garlic allergies should be aware of hidden sources of garlic. It can be found in:

  • Many pre-made sauces and dressings
  • Processed meats
  • Some bread and crackers
  • Various restaurant dishes

Garlic and Heart Health

Research suggests that garlic can be beneficial for heart health. Studies have linked eating garlic to lower cholesterol and blood pressure levels.[19] These effects may help reduce the risk of heart disease.

The sulfur compounds in garlic may contribute to improved blood vessel function.[20] This could lead to better circulation and heart health. The low-calorie nature of garlic also helps support heart-healthy dietary choices.

Some heart-healthy recipes that include garlic are:

  • Garlic-roasted vegetables
  • Lemon-garlic grilled fish
  • Garlic and herb whole grain bread
  • White bean and garlic soup

Garlic’s Impact on Immune Function

Garlic has a long history of being used as a natural immune booster. Modern research supports some of these traditional uses. Studies suggest that garlic may help enhance immune cell function.[21]

The sulfur compounds in garlic, particularly allicin, seem to activate certain immune cells. This could help the body fight off infections more effectively. Garlic’s antioxidants may also contribute to overall immune health.[22]

To include more garlic in your diet during cold and flu season:

  1. Add minced garlic to soups and broths
  2. Make a garlic-honey tea
  3. Include roasted garlic in your meals
  4. Try a garlic-based salad dressing

FAQ: Garlic Calories and Nutrition

How many calories are in a clove of garlic?
A single clove of garlic contains about 4-5 calories.[23]

Does cooking garlic reduce its nutritional value?
Cooking can reduce some of garlic’s beneficial compounds. However, cooked garlic still offers health benefits.[24]

Can eating garlic help with weight loss?
Garlic may slightly boost metabolism, but its main benefit for weight management is adding flavor without many calories.[25]

Is garlic good for lowering cholesterol?
Some studies suggest garlic may help lower cholesterol levels, but more research is needed.[26]

Are there any side effects to eating too much garlic?
Consuming large amounts of garlic can cause bad breath, digestive issues, and in rare cases, bleeding problems.[27]

How does garlic compare to other herbs in terms of calories?
Garlic is relatively low in calories compared to many other herbs and spices.[28]

Can garlic supplements replace fresh garlic in the diet?
While convenient, garlic supplements may not offer all the same benefits as fresh garlic.[29]

Does garlic interact with any medications?
Garlic can interact with some blood thinners and HIV medications. Always consult your doctor if you have concerns.[30]

Adding garlic to your diet can be both enjoyable and beneficial. Its low calorie content makes it a great addition to a wide variety of meals. Whether you prefer it raw, cooked, or in supplement form, garlic offers a number of potential health benefits. As with any food, eating it in moderation is best. Enjoy garlic as a part of a varied and balanced diet for optimal health.

Fact Check
Claim: Garlic has been used to add flavor to dishes across the world for thousands of years.
Fact check: True. Garlic has a long history of culinary use worldwide.

Garlic has been cultivated and used for culinary and medicinal purposes for thousands of years across various cultures.

Claim: One clove of garlic has approximately 4 to 5 calories.
Fact check: True. A single clove of garlic typically contains about 4-5 calories.

The exact calorie count can vary slightly based on the size of the clove, but 4-5 calories is a generally accepted estimate.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: In comparison, 100 grams of raw garlic contains about 149 calories.
Fact check: True. 100 grams of raw garlic contains approximately 149 calories.

This value is based on nutritional databases and is a good estimate for the caloric content of raw garlic.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: Compared to other herbs and spices, garlic has a relatively low calorie count.
Fact check: True. Garlic is generally low in calories compared to some other herbs and spices.

While calorie counts vary, garlic tends to have fewer calories than many common herbs and spices when compared on a per gram basis.

Claim: For example, onions contain around 40 calories per 100 grams, while ginger has approximately 80 calories per 100 grams.
Fact check: True. These calorie counts are roughly accurate for onions and ginger.

While slight variations may exist depending on the source, these values are good estimates for the calorie content of 100g of both onions and ginger.

Claim: Roasting or frying garlic in oil will add calories from the fat.
Fact check: True. Adding oil to garlic during cooking increases the total calorie count.

Cooking garlic in oil introduces additional calories from the fat content of the oil, resulting in a higher calorie meal.

Claim: It is a good source of vitamin C, offering about 31% of the recommended daily value per 100 grams.
Fact check: True. Garlic provides a significant amount of vitamin C per 100 grams.

100 grams of garlic does offer a significant portion of the daily recommended value of vitamin C, however it’s not commonly consumed in such large amounts.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: In terms of minerals, garlic is a good source of manganese and selenium.
Fact check: True. Garlic is a good source of both manganese and selenium.

Garlic contains beneficial minerals such as manganese and selenium, which contribute to overall health.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: A 100-gram serving provides 84% and 26% of the daily recommended values, respectively.
Fact check: True. A 100 gram serving of garlic offers these approximate percentages of the daily recommended intake for manganese and selenium.

This is based on established daily value guidelines, and while a large amount of garlic, it illustrates the nutrient density.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: Allicin, a compound in garlic, is responsible for many of its health benefits.
Fact check: True. Allicin is a key compound in garlic associated with health benefits.

Allicin is produced when garlic is crushed or chopped and is responsible for many of its characteristic properties and potential health benefits.

Claim: Raw garlic offers the most health benefits, but cooked garlic is still nutritious.
Fact check: True. Raw garlic may offer slightly greater benefits, but cooked garlic is still nutritious.

Cooking can reduce the potency of some compounds in garlic, but cooked garlic still provides health benefits.

Claim: Garlic may have a role in managing weight. Some research suggests it might help to boost metabolism.
Fact check: Potentially True, but the effect is likely minor. Some studies suggest garlic might slightly boost metabolism, but further research is needed.

While some research suggests garlic could have a minor impact on metabolism, this is not a primary function and further studies are needed.

Claim: The main benefit of garlic for weight control is its flavor. It adds taste to dishes without adding many calories.
Fact check: True. Garlic’s low calorie nature and high flavor impact can aid weight control.

Due to its low caloric density and high flavor profile, garlic is a useful ingredient in lower calorie meals to improve satisfaction.

Claim: Garlic supplements are available in several forms, including pills, powders, and oils.
Fact check: True. Garlic supplements can be found in various forms.

Garlic is readily available in supplement form as pills, powders, oils, and other formats.

Claim: Most garlic supplements have very few calories, often less than 5 per serving.
Fact check: True. Garlic supplements are usually very low in calories.

Garlic supplements, often in pill, powder or oil form, typically have a very low calorie content per serving.

Claim: However, their effectiveness compared to fresh garlic can vary.
Fact check: True. The effectiveness of garlic supplements can be different compared to fresh garlic.

The processing involved in creating supplements can affect the active compounds, making the impact potentially different from fresh garlic.

Claim: Heat can reduce some of garlic’s beneficial compounds.
Fact check: True. Cooking garlic can reduce some of its beneficial compounds.

Heat can degrade some of garlic’s heat sensitive compounds, like allicin.

Claim: Although uncommon, some people can have an allergy to garlic.
Fact check: True. Garlic allergies, while uncommon, do exist.

While not a common allergy, individuals may be allergic to garlic and experience symptoms such as rashes, digestive issues, and more.

Claim: Research suggests that garlic can be beneficial for heart health. Studies have linked eating garlic to lower cholesterol and blood pressure levels.
Fact check: True. Some studies suggest garlic may help with heart health and lowering cholesterol and blood pressure.

Research has shown a link between garlic consumption and potential improvements in cholesterol and blood pressure levels.

Source: “Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review” https://pubmed.ncbi.nlm.nih.gov/26764326/

Claim: The sulfur compounds in garlic may contribute to improved blood vessel function.
Fact check: True. Sulfur compounds in garlic are thought to help improve blood vessel function.

The sulfur compounds in garlic, like allicin, are believed to have a positive effect on blood vessel function, potentially leading to better circulation.

Claim: Studies suggest that garlic may help enhance immune cell function.
Fact check: True. Research indicates garlic may help boost the immune system.

Garlic contains compounds that are believed to have an immunostimulatory effect, aiding immune cell function.

Source: “Garlic bioactive substances and their therapeutic applications for improving human health: a comprehensive review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11194342/

Claim: Garlic’s antioxidants may also contribute to overall immune health.
Fact check: True. Garlic’s antioxidants are believed to help boost immune function.

The antioxidant properties of garlic are believed to help protect cells, also including those involved in the immune system.

Claim: A single clove of garlic contains about 4-5 calories.
Fact check: True. A single clove of garlic contains approximately 4-5 calories.

A typical clove of garlic has a low calorie count, around 4 to 5 calories.

Source: “Lemon Juice, Sesame Paste, and Autoclaving Influence Iron Bioavailability of Hummus: Assessment by an In Vitro Digestion/Caco-2 Cell Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230787/

Claim: Cooking can reduce some of garlic’s beneficial compounds. However, cooked garlic still offers health benefits.
Fact check: True. Cooking can reduce some beneficial compounds but cooked garlic still offers health benefits.

While cooking can diminish some of the benefits, cooked garlic still retains many important compounds, and nutrients.

Claim: Garlic may slightly boost metabolism, but its main benefit for weight management is adding flavor without many calories.
Fact check: True. Garlic has a small potential to boost metabolism but its primary weight management benefit is its low-calorie flavor.

Garlic’s impact on metabolism is small, but its flavor enhancing properties in low calorie dishes is a benefit.

Claim: Some studies suggest garlic may help lower cholesterol levels, but more research is needed.
Fact check: True. There is some evidence garlic may help lower cholesterol, but more research is needed to be conclusive.

While some studies suggest garlic may have a positive impact on cholesterol, further studies are needed.

Source: “Garlic (Allium sativum L.) Bioactives and Its Role in Alleviating Oral Pathologies” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8614839/

Claim: Consuming large amounts of garlic can cause bad breath, digestive issues, and in rare cases, bleeding problems.
Fact check: True. Consuming large amounts of garlic can cause these side effects.

Large amounts of garlic can cause side effects including bad breath, digestive issues, and in rare cases an increase in bleeding.

Claim: Garlic is relatively low in calories compared to many other herbs and spices.
Fact check: True. Garlic is generally low in calories compared to many other herbs and spices.

When comparing calorie counts per gram, garlic is relatively low in calories compared to other herbs and spices.

Claim: While convenient, garlic supplements may not offer all the same benefits as fresh garlic.
Fact check: True. Garlic supplements may not offer all of the same benefits as fresh garlic.

Processing involved in garlic supplementation can affect the active compounds, resulting in a different range of benefits.

Claim: Garlic can interact with some blood thinners and HIV medications. Always consult your doctor if you have concerns.
Fact check: True. Garlic can interact with some medications, such as blood thinners and HIV medications.

Garlic can interact with some medications, so it is important to consult your doctor if you have concerns.

Source: “Garlic bioactive substances and their therapeutic applications for improving human health: a comprehensive review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11194342/


Medically reviewed and fact checked

Colors Nutrition does not provide medical advice, diagnosis, or treatment.