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Calories in Garlic

Q: How many calories in garlic?

Garlic contains 149 calories per 100g, but typical servings are tiny. One clove (3g) has just 4 calories. A tablespoon of minced garlic (10g) has 15 calories. Use the slider above for any weight.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

149

kcal

per 100g

33.06

Carbs

6.36

Protein

0.5

Fat

2.1

Fiber

kcal per clove (3g)

kcal per tbsp minced (10g)

kcal per oz (28g)

✔ Most studied medicinal food✔ Allicin — antibiotic properties✔ Lowers blood pressure✔ Immune boosting✔ Gluten free✔ Vegan

Garlic nutrition facts and calories per 100g

💊Allicin — natural antibiotic compound

❤️Lowers blood pressure and LDL

🦠Proven immune-boosting effect

🧠Vitamin B6 — 72% Daily Value per 100g

⚡High potassium — 401mg per 100g

🛡Organosulfur compounds — anti-cancer

🧄 Calculate Calories for Any Garlic Weight

Weight100g

Nutrition Facts

Per 100g (raw garlic)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Garlic contains 149 calories per 100g, but one clove has only 4 calories. It is the most clinically studied medicinal food: allicin (formed when garlic is crushed) lowers blood pressure by ~8.7 mmHg in RCTs, reduces cold incidence by 63%, and has antibiotic properties against bacteria, fungi, and viruses. Garlic provides 72% of daily vitamin B6 and 73% of manganese per 100g. The WHO recommends regular garlic consumption for cancer prevention.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
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%

Calories in Garlic by Weight

Weight	Calories	Carbs	Protein	Fat

Calories in Different Garlic Servings

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

Macronutrient Breakdown — per 100g

Carbohydrates33.06g · 89% of calories

Protein6.36g · 17% of calories

Fat0.5g · 3% of calories

Fiber2.1g (included in carbs)

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.

Micronutrient Highlights

💊

Allicin

~5-9 mg/clove

Organosulfur

Antibiotic, antifungal, antiviral, cardiovascular

🧠

Vitamin B6

1.24 mg

72% Daily Value

Brain health — one of the highest plant sources

⚡

Potassium

401 mg

9% Daily Value

Blood pressure and heart function

🛡

Vitamin C

31.2 mg

35% Daily Value

Immune support

🔬

Manganese

1.67 mg

73% Daily Value

Antioxidant enzymes and bone health

🦴

Selenium

14.2 µg

26% Daily Value

Antioxidant and thyroid function

Garlic Health Benefits & Nutrition

Allicin — Nature's Antibiotic

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.

Cardiovascular Protection — Clinical Evidence

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.

Immune System Enhancement

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.

Anti-Cancer Properties

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.

Garlic vs Other Vegetables — Calorie Comparison

Is Garlic Suitable for Your Diet?

✅

Weight loss

Yes — tiny portions, huge flavour

⚠️

Keto

Cloves ok — avoid large amounts

✅

Vegan

Yes

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — small amounts

❌

Low-FODMAP

No — high in fructans

✅

Mediterranean

Core ingredient

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Frequently Asked Questions

How many calories in garlic?

Garlic contains 149 calories per 100g, but typical servings are tiny. One clove (3g) has just 4 calories. A tablespoon of minced garlic (10g) has 15 calories. Use the slider above for any weight.

What is allicin in garlic?

Allicin is the principal bioactive compound in garlic, formed when garlic is crushed or chopped (alliin converts to allicin via the enzyme alliinase). Allicin has antibiotic, antifungal, and antiviral properties, and is responsible for garlic's characteristic smell. It is destroyed by heat — raw garlic has the most allicin. Crushing garlic and waiting 10 minutes before using maximises allicin formation.

Does garlic lower blood pressure?

Clinical evidence says yes. A meta-analysis of 20 RCTs found garlic supplementation reduced systolic blood pressure by 8.7 mmHg on average — a clinically meaningful reduction comparable to some medications. The effect is most pronounced in people with high blood pressure. Raw or aged garlic extract shows the strongest effects.

How much garlic should you eat per day?

Most clinical trials use 2-4 cloves of fresh garlic daily or equivalent aged garlic extract. The WHO recommends 2-5g of fresh garlic daily (about 1 clove) for general health maintenance. More is not necessarily better — very large amounts can cause digestive upset and interact with blood-thinning medications.

Is raw garlic better than cooked?

For allicin and antimicrobial benefits — yes. Heat destroys allicin relatively quickly. However, crushing garlic and waiting 10 minutes before cooking preserves some benefit, as allicin forms rapidly but other stable organosulfur compounds (ajoene, diallyl sulfide) form during heating and have their own cardiovascular benefits.

Why does garlic cause bad breath?

Garlic breath comes from allyl methyl sulfide — a compound that enters the bloodstream and is exhaled through the lungs (not just from the mouth), which is why mouthwash doesn't fully eliminate it. Eating raw parsley, apples, or mint immediately after garlic reduces breath odour by containing enzymes or compounds that break down allyl methyl sulfide.

Sources

Nutrition values sourced from USDA FoodData Central. Not medical advice.