GarlicVegetable

149

kcal / 100g

kcal / 1 tsp

4 things to watch for

High-ProteinKetoLow-CalorieLow-Carb

Dairy-FreeEgg-FreeGluten-FreeLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	149kcal	—
Protein	6.36g	13%
Total lipid (fat)	0.5g	1%
Fatty acids, total saturated	0.089g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	33.06g	12%
Fiber, total dietary	2.1g	8%
Total Sugars	1g	—
Sodium, Na	17mg	1%

Vitamins & Minerals

Calcium, Ca

Calcium contributes to normal blood clotting EU register →

Calcium contributes to normal energy-yielding metabolism EU register →

Calcium contributes to normal muscle function EU register →

Calcium contributes to normal neurotransmission EU register →

Calcium contributes to the normal function of digestive enzymes EU register →

Calcium has a role in the process of cell division and specialisation EU register →

Calcium is needed for the maintenance of normal bones EU register →

Calcium is needed for the maintenance of normal teeth EU register →

181mg (23% NRV)

Iron, Fe1.7mg (12% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

401mg (20% NRV)

Magnesium, Mg25mg (7% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

153mg (22% NRV)

Zinc, Zn1.16mg (12% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

0.299mg (30% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

1.672mg (84% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

14.2µg (26% NRV)

Vitamin A, RAE0µg (0% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

31.2mg (39% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0.08mg (1% NRV)

Vitamin K (phylloquinone)1.7µg (2% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.2mg (18% NRV)

Riboflavin0.11mg (8% NRV)

Niacin0.7mg (4% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

1.235mg (88% NRV)

Folate, total3µg (2% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Garlic is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Garlic is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Garlic is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Garlic is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Garlic is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Garlic is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Garlic is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Garlic is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Garlic is not keto-friendly (30.96 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Garlic is not low-carb (30.96 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Garlic is low in sugar (1 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Garlic is not high in protein (6.36 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Garlic is low-fat (0.5 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Garlic is not low-calorie (149 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Garlic contains no animal-derived or wheat/barley/rye ingredients, based on its USDA compositional data. That makes it inherently compatible with vegan, vegetarian, and gluten-free eating, though this is a general inference from ingredients rather than a specific diet certification.

On carbs, garlic runs surprisingly high per 100g — about 31g net carbs/100g. But a typical clove is only ~3g, working out to roughly 1g of net carb — keto-compatible in the amounts most people actually cook with. ^[5]
Garlic is a concentrated source of fructans — the 'O' in FODMAP — and Monash University-affiliated dietitians along with FODMAP Friendly lab testing both classify it as a high-FODMAP food to avoid. Even 1 clove (about 3g), or as little as 1g, can be enough to trigger symptoms in someone sensitive to it. ^[6]
During the elimination phase of a low-FODMAP diet, fresh garlic, garlic powder, and dried garlic are all recommended to be avoided or limited, with individual tolerance tested later during reintroduction, per Healthy Food Guide. There's a workaround, though: garlic-infused oil is typically well tolerated, because the fructans that cause trouble are water-soluble rather than oil-soluble, so they stay behind in the garlic solids instead of leaching into the oil. ^[7]
True garlic allergy looks rare — of about 5,000 members of the UK's Anaphylaxis Campaign, only around 10 are registered as allergic to it, per News-Medical.

Garlic also isn't one of the EU's 14 major allergens that must be declared on packaged food labels. Anyone with a garlic allergy needs to read ingredient lists carefully rather than rely on allergen labelling.

Cross-reactivity is also a factor: people allergic to garlic may react to other Allium-family foods too — onion, shallot, leek, chives, and scallion. ^[8]
Garlic allergy symptoms can include hives, nausea, vomiting, and — in some cases — tightening of the airways, according to NY Allergy & Sinus Centers. More commonly reported symptoms are asthma-like breathing trouble and contact dermatitis.

Garlic intolerance is a separate, non-immune reaction with milder symptoms, like heartburn or stomach cramps. ^[9]

Health Benefits

NCCIH (part of NIH) reports that limited evidence suggests garlic supplements may lower blood pressure to a small extent in people with high blood pressure.

The same limited evidence suggests it may reduce total and LDL cholesterol to a small extent.

But the underlying research is on standardized garlic preparations (dried garlic powder tablets or aged garlic extract), not on raw garlic bulbs measured out as a food.

So it isn't established that eating whole garlic cloves has the same effect. ^[1]
Garlic's bulb holds almost no allicin until a clove is cut, crushed, or chewed.

Doing so ruptures separate cell compartments and lets the enzyme alliinase convert the odorless compound alliin into allicin and other organosulfur compounds within roughly 30 seconds to a few minutes.

That's the reaction behind garlic's characteristic pungency, and the source of the compound class most studied in garlic research.

Allicin itself is unstable, though, and keeps breaking down into further sulfur compounds afterward. ^[2]
A 100g serving of raw garlic provides about 1.235mg of vitamin B6 — roughly 73% of the FDA Daily Value, per USDA FoodData Central.

That's a large share for a food normally eaten a clove or two at a time.

NIH's Office of Dietary Supplements describes vitamin B6 as a coenzyme in more than 100 enzyme reactions involved in amino acid, glycogen, and neurotransmitter metabolism, with additional roles in immune function. ^[3]

Storage & Buying Tips

University of California Agriculture and Natural Resources' peer-reviewed home food-safety guidance recommends storing garlic bulbs in a cool (about 60°F), dry, dark, well-ventilated spot rather than the refrigerator.

Stored that way, bulbs stay good for about three to five months, since refrigerator temperatures are cold enough to trigger sprouting. ^[4]

Frequently Asked Questions

How much raw garlic is safe to eat per day?

There's no official daily dosage guideline for garlic. A commonly cited safe range for adults is 1-2 raw cloves (about 4g) per day, though some nutrition reviews put the likely-safe range as high as 2-5g daily.

Go well beyond that and side effects become more likely — bad breath, heartburn, and general GI upset are the common ones. At the extreme end, one documented case involved someone eating about 12g a day before surgery, which was linked to an increased bleeding risk. ^[10]

Does cooking destroy garlic's allicin content?

Largely, yes. Allicin doesn't exist in intact garlic — it only forms once a clove is cut, crushed, or chewed, which activates an enzyme called alliinase acting on a compound called alliin.

Heat from cooking deactivates that same enzyme. That means cooked garlic ends up with less of allicin's specific bioactive potency than raw or freshly crushed garlic does.

One practical tip: crushing garlic before cooking it, rather than cooking it whole, helps preserve more of its broader organosulfur compound content. ^[10]

Is garlic safe during pregnancy?

As a normal food seasoning, yes — garlic in cooking amounts is generally considered safe during pregnancy, though it may worsen heartburn for some.

Garlic supplements are a different matter. NCCIH cautions that oral garlic taken in amounts beyond typical food use isn't established as safe in pregnancy or breastfeeding, and research on supplemental garlic during pregnancy stays limited.

One small randomized trial gave 800 mg/day of garlic in the third trimester, studying its effect on preeclampsia risk, and reported no major side effects besides garlic odor. But results on whether garlic actually lowers preeclampsia or preterm-birth risk are mixed, so a doctor should weigh in before anyone starts garlic supplements during pregnancy. ^[1]

Can garlic interact with blood-thinning medication like warfarin?

This is one of garlic's better-documented interactions, and it looks dose-dependent. Garlic, especially concentrated supplements, has antiplatelet and antithrombotic activity linked to higher bleeding risk when combined with warfarin.

UC San Diego Health's clinical warfarin guidance lists garlic among supplements carrying this increased bleeding risk. One documented surgical case involved excessive intraoperative bleeding in a patient who had been consuming roughly 12g of garlic daily.

A UK primary-care study of real-world warfarin patients, though, found no clear link between ordinary garlic use and more bleeding events or worse anticoagulation control. That suggests the risk mostly applies to high supplement doses, not typical cooking use.

Medical guidance is still to mention garlic supplement use to your doctor and to stop high-dose garlic 7-10 days before surgery. ^[11]

Found in these products

3 products in our database contain Garlic.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Garlic, raw” (SR Legacy, fdcId 169230), updated 2026-08-27.

Research reviewed 2026-08-21.