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How Many Calories in Garlic?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 42 kcal | 1.8g |
| 100g | 149 kcal | 6.4g |
| 1 clove | 203 kcal | 8.7g |
A garlic contains 149 calories per 100g. A typical 1 clove (136g) provides about 203 calories. Garlic is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Garlic Nutrition Facts
| Nutrient | Per 100g | Per serving (136g) |
|---|---|---|
| Calories | 149 kcal | 203 kcal |
| Protein | 6.4g | 8.7g |
| Carbohydrates | 33.1g | 45.0g |
| of which Sugars | 1.0g | 1.4g |
| Fat | 0.5g | 0.7g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 2.1g | 2.9g |
| Sodium | 17.0mg | 23mg |
| Potassium | 401.0mg | 545mg |
| Calcium | 181.0mg | 246mg |
| Iron | 1.7mg | 2.3mg |
| Vitamin C | 31.2mg | 42.4mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 14.2µg | 19µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (13% DV)
- A good source of carbohydrates (12% DV)
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- A good source of calcium (14% DV)
- High in vitamin C (35% DV) — an excellent source
- High in selenium (26% DV) — an excellent source
- Calories: 7% DV
- Protein: 13% DV
- Carbohydrates: 12% DV
- Fibre: 8% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 9% DV
- Calcium: 14% DV
- Iron: 9% DV
- Vitamin C: 35% DV
- Vitamin A: 0% DV
- Selenium: 26% DV
- Riboflavin (B2): 8% DV
Useful for tracking garlic
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Have a cat or dog? Check whether garlic is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out garlic for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in garlic per 100g?
Garlic contains 149 calories per 100g, based on USDA reference data.
Is garlic high in calories?
A 1 clove of garlic (136g) has around 203 calories — roughly 10% of a 2,000-calorie daily intake.
Is garlic good for weight loss?
Garlic is fairly calorie-dense at 149 calories per 100g, so portion size matters when losing weight. A 1 clove provides about 203 calories.
How much protein is in garlic?
Garlic contains 6.4g of protein per 100g.
Is garlic a good source of fibre?
Garlic is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does garlic compare to beans, pink, mature seeds, cooked, boiled, without salt?
Garlic has 149 calories per 100g, close to beans, pink, mature seeds, cooked, boiled, without salt at 149 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of garlic for 20g of protein?
With 6.4g of protein per 100g, you'd need roughly 312g of garlic to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to garlic by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Garlic (this page) | 149 kcal | 6.4g | 33.1g | 0.5g |
| Beans, Pink, Mature Seeds, Cooked, Boiled, without Salt | 149 kcal | 9.1g | 27.9g | 0.5g |
| Beans, Pink, Mature Seeds, Cooked, Boiled, with Salt | 149 kcal | 9.1g | 27.9g | 0.5g |
| Morningstar Farms Breakfast Sandwich Veggie Scramble & Cheese English Muffin, Frozen, Unprepared | 149 kcal | 10.4g | 18.9g | 4.8g |
| Sandwich Spread, Meatless | 149 kcal | 8.0g | 9.0g | 9.0g |
| Potatoes, French Fried, Crinkle or Regular Cut, Salt Added in Processing, Frozen, As Purchased | 150 kcal | 2.3g | 24.0g | 5.0g |
| Winged Bean Tuber, Raw | 148 kcal | 11.6g | 28.1g | 0.9g |
More kit for garlic tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.