Garlic Nutrition Basics

Delve into the nutritional wonders of garlic with our comprehensive guide to garlic nutrition basics.


3/17/20242 min read

garlic bulb and garlic on white surface
garlic bulb and garlic on white surface

Garlic isn't just a flavorful addition to your favorite dishes – it's also packed with essential nutrients that contribute to overall health and well-being. Let's delve into the nutritional profile of garlic and explore its various forms to uncover the benefits it offers.

Raw Garlic Nutrition

Raw garlic is hailed for its potent flavor and numerous health benefits. According to the USDA National Nutrient Database, 1 clove of raw garlic (approximately 3 grams) contains approximately:

  • 4.5 calories

  • 0.19 grams of protein

  • 1 gram of carbohydrates

  • 0.01 grams of fat

Raw garlic is particularly rich in vitamin C, vitamin B6, and manganese, providing essential nutrients that support your overall health. Additionally, raw garlic contains allicin, a sulfur compound with potent antioxidant and antimicrobial properties, making it a valuable addition to any diet.

Dried Garlic Nutrition

Dried garlic cloves retain much of the nutritional value of fresh garlic, albeit in a more concentrated form. According to the USDA National Nutrient Database, 1 teaspoon of dried garlic powder contains approximately:

  • 9 calories

  • 0.40 grams of protein

  • 2.02 grams of carbohydrates

  • 0.04 grams of fat

Like raw garlic, dried garlic cloves are particularly rich in manganese, vitamin B6, and vitamin C, all of which play essential roles in supporting various bodily functions.

Roasted Garlic Nutrition

Roasting garlic enhances its flavor while preserving many of its nutritional benefits. While specific nutrient values for roasted garlic may vary, it remains a good source of vitamins and minerals, including:

  • Vitamin C

  • Vitamin B6

  • Manganese

  • Selenium

Roasted garlic also contains antioxidants that may help reduce inflammation and protect against certain chronic diseases.

Preserved Garlic Nutrition

Preserved garlic, whether in oil or vinegar, offers a convenient way to enjoy garlic's flavor and nutritional benefits in garlic recipes. While the preservation process may slightly alter the nutrient content, garlic remains a valuable source of:

  • Allicin, a sulfur compound with potent antioxidant properties

  • Vitamin C

  • Vitamin B6

  • Manganese

Preserved garlic can be a flavorful addition to salads, marinades, and other dishes, adding both taste and nutrition.

Garlic is high in several key nutrients, including vitamin C, vitamin B6, manganese, and selenium. These nutrients play essential roles in immune function, energy metabolism, and antioxidant defense systems. While the exact amount of each nutrient we need varies depending on factors such as age, sex, and overall health, incorporating garlic into a balanced diet can contribute to meeting daily nutritional requirements... slightly. Garlic cloves are small yet powerful, after all! We recommend you enjoy garlic for its delicious flavor and take health benefits and nutrients with a pinch of salt.


Is raw garlic more nutritious?

Yes, raw garlic retains more of its nutritional potency compared to cooked or processed forms. Allicin, a compound responsible for many of garlic's health benefits, is most abundant in raw garlic.

What is garlic a good source of?

Garlic is a good source of vitamin C, vitamin B6, manganese, selenium, and allicin, a sulfur compound with potent antioxidant properties.

How many calories per garlic clove?

On average, one medium-sized garlic clove contains about 4 calories. Despite its low calorie content, garlic packs a punch in terms of flavor and nutritional value.

Is garlic good for you?

Yes, garlic is considered a highly beneficial food due to its numerous health-promoting properties. Nutrients that it contains may help lower cholesterol, regulate blood pressure, boost immune function, and reduce the risk of certain chronic diseases.