Garlic: Calories, Nutrition & Healthier Swaps
149 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Garlic is eaten by the gram, so its main contribution is flavor. The smell comes from sulfur compounds formed when a clove is cut or crushed.
Garlic nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: three cloves, 15 g |
|---|---|---|
| Calories | 149 kcal | 22 kcal |
| Protein | 6.4 g | 1 g |
| Fat | 0.5 g | 0.1 g |
| incl. saturated | 0.1 g | 0 g |
| Carbohydrates | 31 g | 4.6 g |
| incl. sugars | 1 g | 0.2 g |
| Fiber | 2.1 g | 0.3 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Garlic: nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, garlic gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (three cloves, 15 g) is 22 kcal — roughly 7 min of easy walking or 3 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Garlic
There's no swap in our base that is clearly better at the same calories — garlic is already one of the better choices in its category.
More in vegetables
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