Garlic Nutrition Facts and Health Benefits

Garlic improves the taste and smell of many dishes, but it's also an incredibly healthy spice. Read on to discover the benefits that consuming garlic could provide.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 14, 2022.

Garlic is a healthy spice used to improve the taste of many dishes in various cuisines.

It has also been used for many centuries because of its medical properties. It’s documented that Chinese, Egyptian, Greek, Babylonian, and Roman civilizations used garlic as a medicine.

Today, the health benefits of garlic are well-researched. It contains many powerful compounds, and the most important one is called allicin.

To get the most benefits of garlic and allicin, you should cut or crush the garlic and consume it after, due to allicin’s unstable nature.

Some of the health benefits of garlic include, but not limited to:

  • Improving immune system and common cold fighting properties
  • Reducing blood pressure
  • Improving cardiovascular health and lowering the total and LDL (bad) cholesterol
  • Protecting against oxidative damage

Garlic is easy to add to your diet, improves the taste and smell of dishes, and improves your health. It’s also available as a dried powder.

Lastly, there are garlic (allicin) supplements, most commonly available in the form of capsules.

Continue reading to find garlic’s health benefits and discover its complete nutritional profile.

Garlic Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of garlic:

  • Energy: 149 calories
  • Carbs: 33.1 grams
  • Sugar: 1 grams
  • Fiber: 2.1 grams
  • Protein: 6.36 grams
  • Fat: 0.5 grams
  • Saturated Fat: 0.089 grams

Jump to a section where you can learn more about garlic nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Garlic

Thanks to a significant amount of specific vitamins and minerals, garlic could provide several health benefits.

Continue reading to discover the potential benefits of consuming garlic.

They May Boost the Iron Absorption

Vitamin C is essential for several critical metabolic processes occurring in the body.

It can support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Improve the Nervous System Health

Vitamin B6, or pyridoxine, is important for the normal development of the brain in children and adults. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

It can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

May Prevent Developing and Progress of Some Autoimmune Disorders

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

Selenium also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

It can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Garlic Nutrition Facts

Continue reading to find out the following garlic nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on garlic macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate11% DV33.1 g
Protein13% DV6.36 g
Fat1% DV0.5 g

Vitamin Content

Garlic are excellent source of Vitamin C, and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin).

Here's the full garlic vitamin content per 100g:

Vitamin A0% DV9 IU
Vitamin C35% DV31.2 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)17% DV0.2 mg
Vitamin B2 (Riboflavin)8% DV0.11 mg
Vitamin B3 (Niacin)4% DV0.7 mg
Vitamin B5 (Pantothenic acid)12% DV0.596 mg
Vitamin B6 (Pyroxidine)73% DV1.24 mg
Vitamin B9 (Folate)1% DV3 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E1% DV0.08 mg
Vitamin K1% DV1.7 µg

Mineral Content

Garlic are excellent source of Copper, Manganese, and Selenium.

They also contain a good amount of Calcium, Phosphorus, and Zinc and some Iron, Magnesium, and Potassium.

Here's the full garlic mineral content per 100g:

Calcium14% DV181 mg
Copper33% DV0.299 mg
Fluoride0% DV0 mg
Iron9% DV1.7 mg
Magnesium6% DV25 mg
Manganese73% DV1.67 mg
Phosphorus12% DV153 mg
Potassium9% DV401 mg
Selenium26% DV14.2 μg
Sodium1% DV17 mg
Zinc11% DV1.16 mg

Protein and Amino Acid Profile

Garlic contain 6.4 g of protein per 100 g, or in other words, garlic provide 4.27 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in garlic contain all nine essential amino acids, however, they are a little bit low in leucine, lysine, and methionine.

Histidine OK15% DV0.113 g
Isoleucine OK14% DV0.217 g
Leucine Low10% DV0.308 g
Lysine Low12% DV0.273 g
Methionine Low7% DV0.076 g
Phenylalanine OK12% DV0.183 g
Threonine OK14% DV0.157 g
Tryptophan OK22% DV0.066 g
Valine OK15% DV0.291 g

Fat Breakdown

Around 3% of the calories in garlic are from fat. Garlic have 0.5 grams or 1% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Garlic fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, garlic is cholesterol free.

Garlic do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat1% DV0.5 g
Saturated Fat0% DV0.089 g
Monounsaturated Fatdo not have a %DV0.011 g
Polyunsaturated Fatdo not have a %DV0.249 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

89% of the calories in garlic come from carbohydrates.

Carbs in garlic are mostly starch (91%), followed by fiber and sugars.

When it comes to sugars, garlic are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate12% DV33.1 g
Dietary Fiber8% DV2.1 g
Sugars2% DV1 g

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