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An assortment of fresh vegetables and spices on a wooden table for healthy cooking.
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Garlic, raw

🔥 143 Calories
💪 6.6g Protein
⚡ 28.2g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Garlic, raw
Energy density
Moderate
143 kcal per 100g
Macro energy profile
Carb-led
18% Protein · 79% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 10 · GL 1
Notable signals
Very high in vitamin B6High in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

143
kcal/100g
Protein
6.6g
Carbohydrates
28.2g
Fat
0.4g
Glycemic Index:
10

About Garlic, raw

Garlic, a bulbous plant belonging to the Allium family, is native to Central Asia and has been cultivated for thousands of years for its culinary and medicinal properties. Known for its distinctive flavor and aroma, garlic is a staple in many cuisines around the world, often used to enhance the taste of dishes ranging from sauces to marinades and beyond. Its use dates back to ancient civilizations, where it was valued not only as a food but also for its purported health benefits.

Nutritionally, raw garlic is low in calories but rich in essential nutrients, including protein, carbohydrates, and a minimal amount of fats. With approximately 143 calories per 100 grams, it contains 6.60 grams of protein, 28.20 grams of carbohydrates, and 0.40 grams of fat. Garlic is also a source of dietary fiber, vitamins, and minerals, making it a healthful addition to meals. Its antioxidant properties and potential health benefits have made garlic a popular choice for those seeking natural remedies and enhanced wellness.

Health Benefits

Boosts immune function due to its rich content of antioxidants.
May help reduce the risk of heart disease by lowering blood pressure and cholesterol levels.
Contains compounds that can improve bone health.
Has antibacterial and antifungal properties, aiding in infection prevention.
May enhance athletic performance due to its ability to reduce exercise-induced fatigue.
Promotes digestive health by supporting healthy gut bacteria.
May have anti-inflammatory effects, beneficial for chronic inflammatory conditions.
Can potentially improve skin health and combat acne.
May assist in detoxification processes in the body.
Contains compounds that may reduce the risk of certain cancers.

Recommended Food Pairings

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Garlic and olive oil: This classic combination enhances flavor and provides heart-healthy fats.
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Garlic and lemon: The acidity of lemon complements garlic's pungency, making a refreshing dressing.
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Garlic and spinach: This pairing offers a nutritious boost, combining garlic's antioxidants with spinach's iron.
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Garlic and chicken: Garlic adds depth to chicken dishes, enhancing protein-rich meals.
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Garlic and tomatoes: This duo creates a base for many sauces, combining flavors for a savory experience.

How to Consume

Serving size
1-2 cloves per day
Frequency
2-3 times per week
  • •Consume raw garlic for maximum health benefits.
  • •Chop or crush garlic and let it sit for 10 minutes before cooking to enhance its health properties.
  • •Incorporate garlic into dressings and sauces.
  • •Roast garlic to mellow its flavor and use in spreads.
  • •Add garlic to soups and stews for added flavor and nutrition.

Selection & Storage

How to choose:

  • ✓Look for firm, unbruised bulbs without soft spots.
  • ✓Choose heads that are dry and have tight skin.
  • ✓Select bulbs that feel heavy for their size.
  • ✓Avoid any garlic with green shoots or signs of sprouting.
Storage
Store in a cool, dry place away from direct sunlight, ideally at room temperature.
Shelf life
Garlic can last for 3-5 months when stored properly; once broken, it should be used within 10 days.

Warnings & Contraindications

  • ⚠️Individuals with garlic allergies should avoid it.
  • ⚠️Those on blood-thinning medications should consult a doctor before consuming large amounts.
  • ⚠️Excessive garlic consumption may lead to digestive upset or allergic reactions in some individuals.

Frequently Asked Questions

How many calories does Garlic, raw have?

Garlic, raw contains approximately 143 calories per 100 grams, making it a low-calorie food option packed with flavor.

Is Garlic, raw healthy?

Yes, raw garlic is considered healthy due to its high antioxidant content, potential heart health benefits, and ability to boost the immune system.

How should Garlic, raw be stored?

Garlic should be stored in a cool, dry place, away from direct sunlight. Ideally, it should be kept at room temperature in a well-ventilated area.

What are the benefits of eating Garlic, raw?

Eating raw garlic can provide numerous health benefits, including enhanced immune function, improved heart health, and potential cancer-fighting properties.

How much Garlic, raw can I eat per day?

It is generally recommended to consume 1-2 cloves of raw garlic per day to reap its health benefits without adverse effects.

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