Garlic Calories & Nutrition Facts
Contains allicin with powerful antimicrobial and cardiovascular-protective properties.
Quick answer
How many calories are in Garlic?
Garlic has 149 calories per 100g. A 1 cup (136g) has about 203 calories. It is a moderate-calorie food, with most calories coming from carbs.
Start with your portion
Turn Garlic into a daily plan
Practical Portion Guide for Garlic
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (136g) | 203 kcal | 8.7g | 44.9g | 42.0g | 0.7g |
| 3 cloves (9g) | 13 kcal | 0.6g | 3.0g | 2.8g | 0.0g |
| 100g USDA reference | 149 kcal | 6.4g | 33.0g | 30.9g | 0.5g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup (136g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 169230 (Garlic, raw); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup (136g) | % DV |
|---|---|---|---|---|
| Protein | 6.4g | 13% | 8.7g | 17% |
| Dietary fiber | 2.1g | 8% | 2.9g | 10% |
| Total carbohydrate | 33g | 12% | 44.9g | 16% |
| Total fat | 0.5g | 1% | 0.7g | 1% |
| Sodium | 17mg | 1% | 23mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 401mg | 9% | 545mg | 12% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 169230.
Where Garlic Ranks (USDA Comparisons)
Garlic appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 30 (Low)
How Garlic Fits Into a Diet
Garlic can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Garlic
Compare Garlic With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Garlic | 149 kcal | 6.4g | 33g | 0.5g | 2.1g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Garlic: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in 1 cup Garlic?
1 cup (136g) of Garlic has about 203 calories, 8.7g protein, 44.9g carbohydrates, 2.9g fiber, and 0.7g fat. The 136g portion weight is the USDA FoodData Central household measure for FDC ID 169230 (Garlic, raw), scaled from the 100g reference values.
Is Garlic high in protein?
Garlic has 6.4g protein per 100g, which is 13% of the 50g FDA Daily Value. 1 cup (136g) supplies about 8.7g, or 17% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Garlic a good source of potassium?
USDA FoodData Central lists 401mg potassium per 100g for Garlic, raw (FDC ID 169230), which is 9% of the 4,700mg Daily Value. 1 cup (136g) provides about 545mg, or 12% DV.
How many calories are in Garlic?
Garlic contains 149 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 26 calories from protein, 132 calories from carbohydrates, and 5 calories from fat; these estimates may not add up exactly to the listed total.
Is Garlic good for weight loss?
Garlic can be part of a weight loss diet with 149 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Garlic?
Garlic contains 6.4g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Garlic?
Track Garlic by grams when precision matters. A practical starting point is 1 cup (136g), which is about 203 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Garlic keto-friendly?
Garlic is not ideal for strict keto diets due to its 33g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Garlic good for diabetics?
Garlic may fit a diabetes meal plan with a listed glycemic index of 30, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Garlic?
Calorique's food profile lists vitamins B6, C, B1, B9 and minerals including Manganese, Selenium, Calcium, Phosphorus for Garlic. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Garlic?
Calorique standardizes Garlic nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g