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Fruit & vegetables

Garlic

Garlic nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
149kcal
623 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein6.4 g
13% RI*
Carbohydrates33.1 g
13% RI*
Fat0.5 g
1% RI*
Saturated fat0.1 g
0% RI*
Fibre2.1 g
8% RI*
Sugars1.0 g
1% RI*

Vitamins

Vitamin C31.2 mg
39% RI*
Vitamin E0.1 mg
1% RI*
Vitamin K1.7 µg
2% RI*
Vitamin B61.2 mg
89% RI*
Folate3.0 µg
2% RI*

Minerals

Calcium181.0 mg
23% RI*
Iron1.7 mg
12% RI*
Magnesium25.0 mg
7% RI*
Phosphorus153.0 mg
22% RI*
Potassium401.0 mg
20% RI*
Sodium17.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind garlic

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.1 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contains 31.2 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Contributes potassium (401 mg per 100 g), which supports normal muscle and nerve function.
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THE DOWNSIDE

What to keep in mind

  • Contains fructans that can trigger bloating or abdominal discomfort in people sensitive to FODMAPs.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.