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 oz (28g) has about 42 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Garlic
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 42 kcal | 1.8g | 9.2g | 8.7g | 0.1g |
| 50g snack portion | 75 kcal | 3.2g | 16.5g | 15.4g | 0.3g |
| 100g reference | 149 kcal | 6.4g | 33.0g | 30.9g | 0.5g |
| 200g larger portion | 298 kcal | 12.8g | 66.0g | 61.8g | 1.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Garlic: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Garlic?
Garlic contains 149 calories per 100g serving. This includes 26 calories from protein, 132 calories from carbohydrates, and 5 calories from fat.
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 oz (28g), which is about 42 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 is generally suitable for people with diabetes with a glycemic index of 30. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Garlic?
Garlic is a good source of vitamins B6, C, B1, B9 and minerals including Manganese, Selenium, Calcium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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