What are the Nutritional Facts about Garlic?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Garlic is a powerful medicinal food rich in antioxidants and Sulphur compounds. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Garlic, known as Lehsun in India, is one of the most commonly used kitchen ingredients. Apart from adding flavour, garlic is well known for its medicinal properties. It has been used in Ayurveda for centuries to support heart health, immunity, and digestion.
In this article, you will learn the nutritional facts about garlic, its health benefits, and the best ways to consume it.
Nutritional Facts About Garlic (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 149 kcal |
| Carbohydrates | 33 g |
| Dietary Fibre | 2.1 g |
| Protein | 6.4 g |
| Fat | 0.5 g |
| Vitamin C | 31 mg |
| Vitamin B6 | 1.2 mg |
| Manganese | 1.7 mg |
| Calcium | 181 mg |
| Iron | 1.7 mg |
| Potassium | 401 mg |
| Antioxidants | High (Allicin) |
Note: Daily intake is usually much less than 100 g.
Nutritional Value of 1 Garlic Clove (Approx. 3–4 g)
| Nutrient | Amount |
|---|---|
| Calories | 4–5 kcal |
| Carbohydrates | 1 g |
| Protein | 0.2 g |
| Fat | 0 g |
| Fibre | 0.1 g |
Health Benefits of Eating Garlic
1. Boosts Immunity
- Allicin helps fight infections
- Reduces severity of cold and flu
2. Supports Heart Health
- Helps lower blood pressure
- Reduces bad cholesterol (LDL)
3. Controls Blood Sugar
- Improves insulin sensitivity
- Helpful for people with diabetes
4. Improves Digestion
- Stimulates digestive enzymes
- Supports gut health
5. Anti-Inflammatory Properties
- Reduces inflammation in the body
- Helps in joint pain and arthritis
Best Way to Eat Garlic
✔ Eat 1–2 raw garlic cloves in the morning
✔ Crush garlic and let it rest for 10 minutes before cooking
✔ Add to curries, dals, and vegetables
✔ Mix with honey for immunity
❌ Avoid overcooking garlic
❌ Avoid eating in excess on empty stomach
How Much Garlic Should You Eat Daily?
- 1–2 cloves per day is enough
- Excess intake may cause acidity or bad breath
Is Garlic Good for Everyone?
- Safe for most people
- People with stomach issues should limit raw garlic
- Avoid excess garlic before surgery due to blood-thinning effect
Garlic vs Onion Nutrition (Per 100g)
| Nutrient | Garlic | Onion |
|---|---|---|
| Calories | 149 kcal | 40 kcal |
| Antioxidants | Higher | Moderate |
| Sulphur Compounds | Very high | High |
| Fibre | 2.1 g | 1.7 g |
Final Thoughts
Garlic is a small ingredient with powerful health benefits. Even a small daily intake can support immunity, heart health, digestion, and overall wellness.
Tip: For maximum benefit, crush garlic and consume it raw or lightly cooked.