Vegetables

Garlic Nutrition Facts

Garlic is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides protein, dietary fiber, potassium, and calcium.

Calories143

Protein6.6 g

Carbs28.2 g

Fat0.4 g

ProteinCarbsFat

Nutrition for 100 g

Calories143 kcal

Protein6.6 g

Total Fat0.4 g

Carbohydrates28.2 g

Fiber2.7 g

Sodium17 mgSodium from a different USDA FoodData Central record than the calories.

Total Sugars1 g

Source: USDA FoodData Central, record 1104647

Nutrients

Full nutrient profile

Proximates

Water63.1 g

Nitrogen1.06 g

Protein6.62 g

Total lipid (fat)0.38 g

Ash1.71 g

Carbohydrates

Carbohydrate, by difference28.2 g

Fiber, total dietary2.7 g

Sugars, Total1 g

Minerals

Selenium, Se9.8 ug

Iron, Fe1.7 mg

Magnesium, Mg25 mg

Phosphorus, P153 mg

Sodium, Na17 mg

Copper, Cu0.299 mg

Manganese, Mn1.672 mg

Calcium, Ca181 mg

Potassium, K401 mg

Zinc, Zn1.16 mg

Vitamins and other components

Vitamin C, total ascorbic acid10 mg

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin E (alpha-tocopherol)0.08 mg

Choline, total23.2 mg

Folate, DFE3 ug

Lutein + zeaxanthin16 ug

Vitamin A, IU9 iu

Vitamin A, RAE0 ug

Carotene, beta5 ug

Carotene, alpha0 ug

Vitamin K (phylloquinone)1.7 ug

Folate, food3 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Retinol0 ug

Thiamin0.2 mg

Riboflavin0.11 mg

Folate, total3 ug

Vitamin B-120 ug

Niacin0.7 mg

Pantothenic acid0.596 mg

Vitamin B-61.235 mg

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin D (D2 + D3)0 ug

Lipids

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 18:00 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 4:00 g

SFA 6:00 g

Fatty acids, total trans0 g

Fatty acids, total saturated0.089 g

Cholesterol0 mg

SFA 10:00.002 g

SFA 16:00.087 g

Fatty acids, total monounsaturated0.011 g

Fatty acids, total polyunsaturated0.249 g

MUFA 18:10.011 g

PUFA 18:20.229 g

PUFA 18:30.02 g

Amino acids

Tryptophan0.066 g

Threonine0.157 g

Methionine0.076 g

Phenylalanine0.183 g

Tyrosine0.081 g

Alanine0.132 g

Glutamic acid0.805 g

Glycine0.2 g

Proline0.1 g

Isoleucine0.217 g

Leucine0.308 g

Lysine0.273 g

Cystine0.065 g

Valine0.291 g

Arginine0.634 g

Histidine0.113 g

Aspartic acid0.489 g

Serine0.19 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Measured By The Cup, Eaten By The Clove

USDA records raw garlic per cup, and a cup holds 545 mg of potassium and 42.4 mg of vitamin C. Garlic reaches the plate a clove or two at a time, so only a small share of those figures arrives with a meal.

Source: USDA National Agricultural Library

Practical guidance

How to choose and store Garlic

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 2.8gC 14.7gF 1.6g

Cook with it

393 kcal · P 37.1 g · C 32 g · F 13.1 g

1 serving60 min

Put the numbers to work

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