Know what’s on your plate
Garlic
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 149 kcal —
- Protein 6.4 g 13%
- Carbohydrate 31 g 11%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.1 g 8%
- Sugars 1 g —
- Sodium 17 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 31.2 mg 35%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Vitamin K 1.7 µg 1%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 1.2 mg 73%
- Folate (B9) 3 µg 1%
- Vitamin B12 0 µg 0%
- Choline 23.2 mg 4%
Minerals
- Calcium 181 mg 14%
- Iron 1.7 mg 9%
- Magnesium 25 mg 6%
- Phosphorus 153 mg 12%
- Potassium 401 mg 9%
- Zinc 1.2 mg 11%
- Copper 0.3 mg 33%
- Manganese 1.7 mg 73%
- Selenium 14.2 µg 26%
- Iodine 3 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 149 | 6.4 g | 31 g | 0.5 g |
| 1 × cup | 136 g | 203 | 8.6 g | 42 g | 0.7 g |
| 1 × tsp | 2.8 g | 4 | 0.2 g | 0.9 g | 0 g |
| 1 × clove | 3 g | 4 | 0.2 g | 0.9 g | 0 g |
| 1 × cloves | 9 g | 13 | 0.6 g | 2.8 g | 0 g |
| 2 × cup | 272 g | 405 | 17 g | 84 g | 1.4 g |
| ½ × cup | 68 g | 101 | 4.3 g | 21 g | 0.3 g |
| 3 × cup | 408 g | 608 | 26 g | 126 g | 2 g |
| 4 × cup | 544 g | 811 | 35 g | 168 g | 2.7 g |
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Questions about Garlic
How do you stop garlic burning when frying it?
Add it after the onion or other vegetables have softened, and fry gently for about 30 seconds, stirring, until fragrant. Burnt garlic turns bitter, so add a splash of water or the recipe’s liquid if the pan gets too hot.
Should you crush, chop or slice garlic?
Crushing or finely chopping releases a stronger flavour; thin slices give a gentler taste and can be lifted out easily. For garlic bread or a dressing, crush it to a paste with a pinch of salt.
How do you roast a whole garlic bulb?
Slice the top off to expose the cloves, drizzle with oil, wrap in foil and roast at 200 °C for about 40 minutes, until very soft. Squeeze the sweet, spreadable cloves into mash, soup or a dressing.
How should you store garlic?
Keep whole bulbs in a cool, dry, well-ventilated place, away from sunlight; don’t seal them in plastic, which traps moisture. Once peeled or chopped, refrigerate in a covered container and use promptly.
What can you use instead of fresh garlic?
Garlic powder works in rubs, soups and sauces: use about a quarter of a teaspoon for each fresh clove, then taste. It is more concentrated and won’t give the same fresh, juicy texture.
Is garlic a vegetable or a herb?
Garlic is a bulb made up of cloves, and botanically it belongs to the allium family, alongside onions, leeks and chives. The papery bulb grows underground, while its leaves are edible too.
Can you eat garlic raw?
Yes: finely grate or crush a little into salad dressing, yoghurt dip or salsa. Raw garlic has a sharper, more pungent flavour than cooked garlic, so start with a small amount.
How much garlic is a typical serving?
A clove is about 3 g, and a couple of cloves can flavour a dish for several people. Garlic is usually used as a seasoning rather than eaten in large portions; 3 g provides 4 kcal.
Source: USDA FoodData Central 169230 · per 100 g · carbohydrate per EU label, fibre excluded
