Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin B6 | 1.24 mg | 72% | |
| Manganese | 1.67 mg | 73% | |
| Vitamin C | 31.2 mg | 35% | |
| Selenium | 14.2 µg | 26% | |
| Potassium | 401 mg | 9% | |
| Phosphorus | 153 mg | 12% | |
| Calcium | 181 mg | 14% | |
| Iron | 1.70 mg | 9% | |
| Vitamin B1 | 0.20 mg | 17% | |
| Copper | 0.30 mg | 33% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 clove | 3g | 4 kcal | 1.0g | 0.9g | 0.0g |
| 1 tbsp minced | 10g | 15 kcal | 3.3g | 3.1g | 0.1g |
| 1 head of garlic | 40g | 60 kcal | 13.2g | 12.4g | 0.2g |
| 1 oz | 28g | 42 kcal | 9.3g | 8.6g | 0.1g |
| 100g | 100g | 149 kcal | 33.1g | 31.0g | 0.5g |
While garlic has 149 kcal per 100g, typical serving sizes are tiny (3-10g per clove/tablespoon). A clove has only 4 calories. The high calorie density per 100g is due to its low water content (59%) compared to most vegetables.
When garlic is crushed or chopped, alliin converts to allicin — a powerful organosulfur compound with broad-spectrum antimicrobial properties. Allicin inhibits a range of bacteria (including antibiotic-resistant strains), fungi (Candida), and viruses. A 2016 double-blind clinical trial found that daily garlic extract supplementation reduced cold incidence by 63% and duration by 70%. Allicin is destroyed by heat — raw or lightly cooked garlic preserves maximum allicin. Crushing garlic and waiting 10 minutes before cooking allows full allicin formation.
Garlic has the strongest clinical evidence of any food for cardiovascular effects. A 2016 meta-analysis of 20 randomised controlled trials found garlic supplementation significantly reduced systolic blood pressure (by 8.7 mmHg) and LDL cholesterol (by 10%). The Nurses' Health Study found regular garlic consumption was associated with 23% lower risk of cardiovascular disease. Mechanisms include allicin reducing angiotensin-converting enzyme (ACE) activity, hydrogen sulfide from garlic relaxing blood vessel walls, and ajoene (another garlic compound) inhibiting platelet aggregation.
Multiple clinical trials have demonstrated garlic's immune-boosting effects. Beyond allicin's direct antimicrobial action, garlic enhances natural killer (NK) cell activity, stimulates macrophage function, and increases interleukin-12 (a key immune signalling molecule) production. A 2012 aged garlic extract trial found 3.5× higher NK cell activity compared to placebo. Regular garlic consumption is associated with lower rates of respiratory infections in population studies.
The World Health Organization explicitly recommends garlic consumption for cancer prevention. Meta-analyses consistently show that high allium vegetable (garlic, onion, leek) consumption is associated with 40-55% lower risk of gastric, colorectal, and prostate cancer. Mechanisms include diallyl sulfide inhibiting carcinogen-activating enzymes, S-allylcysteine blocking cancer cell growth, and allicin inducing apoptosis in cancer cells. Garlic is one of the most evidence-backed dietary cancer-prevention agents.
Nutrition values sourced from USDA FoodData Central. Not medical advice.