Calories in Garlic: Nutritional facts (Carbs, Fiber, Protein, Fat) for Garlic Types

According to My Food Data, there are 149 calories per 100g garlic.

According to My Food Data, the calorie content for 1 kilogram (1000 grams) of garlic is 1490 calories.

According to My Food Data, 1 clove of raw garlic (3g) contains 4 calories.

The health benefits of garlic are listed below:

• Supports Immune Health: Garlic may help defend against illnesses like the common cold. A 2016 study titled “Aged Garlic Extract Modifies Human Immunity,” suggests that aged garlic extract (AGE) can strengthen the immune system. Participants who took AGE supplements for three months during cold and flu season reported milder symptoms and fewer absences from work or school. 
• Helps Detoxification: Garlic’s sulfur compounds may help protect against heavy metal toxicity. A 2012 study found that workers exposed to lead had a 19% reduction in blood lead levels after consuming garlic, and alleviated symptoms like headaches and high blood pressure, with three daily doses proving to be more effective than D-penicillamine in reducing toxicity symptoms.
• Lowers Blood Pressure: Garlic may help reduce blood pressure which in turn lowers the risk of heart disease and stroke according to the World Health Organization. A 2020 meta-analysis found that garlic supplements reduced blood pressure in people with hypertension, decreasing cardiovascular risk by 16–40%.
• Promotes Bone Health: Garlic may help reduce oxidative stress linked to osteoporosis based on a 2017 clinical trial that found that garlic tablets (equivalent to 2 grams of fresh garlic) daily lowered oxidative stress in postmenopausal women. A 2018 study published in the Science Direct website showed that 12 weeks of garlic supplements (1 gram per day) reduced knee pain in women with osteoarthritis and excess weight.
• Lowers Cholesterol: Garlic may help reduce total and LDL cholesterol, potentially lowering heart disease risk. A 2018 research review suggests that garlic can lower bad cholesterol, although more research is needed. A 2016 study published in the Journal of Nutrition found that taking garlic supplements for over two months reduced LDL by up to 10% in people with slightly elevated cholesterol.
• Protects Brain Health: Garlic’s antioxidants may help reduce oxidative stress, potentially lowering the risk of Alzheimer’s disease and dementia. Research titled “Protective Effects of AGE and Its Components on Neuroinflammation and Neurodegeneration” suggests these compounds support the body’s defense against oxidative damage. Animal studies indicate that allicin in garlic may protect against cognitive decline, though human studies are needed. Research in 2019 also suggests garlic supplements may benefit individuals with Alzheimer’s disease.
• May Enhance Performance: Garlic has been used since ancient times according to a study titled “Historical perspective on the use of garlic” to reduce fatigue and improve endurance of Olympic athletes.
• May Support Longevity: Garlic’s benefits for blood pressure and immune function may contribute to a longer life. A 2019 Chinese study found that older adults who ate garlic at least once a week lived longer than those who consumed it less often. Its role in protecting against infections is also significant, especially for older adults and those with weakened immune systems.

Raw garlic offers health benefits, but some drawbacks should be considered:

• May trigger heartburn. This is especially true for those with gastroesophageal reflux disease (GERD). Certain compounds can irritate the digestive tract, causing a burning sensation in the chest or stomach.
• May increase the risk of bleeding. Garlic prevents blood clot formation according to a study entitled “Effect of the Garlic Pill in comparison with Plavix on Platelet Aggregation and Bleeding Time”, especially for persons taking blood thinners.

Yes, garlic is healthy and nutritious, offering many benefits such as prevention of diseases like heart disease, cancer, high blood pressure, and infections. Garlic provides antioxidant and anti-inflammatory effects, supports medication effectiveness, and reduces disease markers. Research published in the National Library of Medicine suggests garlic may aid in heart health, cancer prevention, and blood sugar regulation, though long-term effects require further study.  A study published in the Cambridge University Press explained how garlic may lower cardiovascular risk, prevent blood clots, and support liver health, while allicin could help slow atherosclerosis.

Studies suggest that consuming 1–2 cloves of garlic per day may provide health benefits. It’s recommended to cook garlic before consuming it, in order to prevent side effects.

Eating up to 4 cloves (around 12 grams) of garlic per day is generally considered safe, according to a 2016 study but exceeding this amount may increase the risk of bleeding, especially for those taking blood thinners or undergoing surgery. 

Calories vary depending on the type of garlic. The garlic type with the highest calorie content is Black Garlic, which contains approximately 35-40 calories per clove due to the fermentation process that breaks down starches into sugars, increasing its energy density. The garlic type with the lowest amount of calories is Garlic Scapes, which has about 2-3 calories per stalk.

Yes, garlic macros differ by garlic types because of variations in water content, growing conditions, and genetic composition. Hardneck garlic typically has a higher moisture content and slightly lower carbohydrate concentration than the softneck varieties. Elephant Garlic, which is closer to a leek, has fewer calories, less protein, and a milder flavor. Black Garlic undergoes fermentation, reducing sugar content while increasing antioxidant levels. These variations in garlic macros affect the nutritional profile, but overall macronutrient differences remain minor compared to the impact of preparation and cooking methods.

Garlic originated in Central Asia, specifically in the regions of Kyrgyzstan, Tajikistan, Turkmenistan, and Uzbekistan. Historical records indicate the use of garlic in Egyptian and Indian cultures 5,000 years ago, as well as in Babylonia 4,500 years ago, and in China at least 2,000 years ago. Early cultivation spread through human migration, with wild garlic carried for consumption and farming. The earliest garlic types remain unknown, but evidence suggests both Hardneck and Softneck varieties existed.