Ingredient Guide•Garlic
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Good source of Vitamin CHigh Vitamin B6Good source of CalciumHigh PotassiumGood source of ZincContains AntioxidantsHigh ProteinSource of Fiber
VegetablesAlliumsCentral Asia
GarlicCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Allium sativum
Also known as:
LehsunGarlic Cloves
Garlic is that familiar white (or sometimes purple-tinged) ingredient always present in your kitchen that packs a serious punch of flavor and aroma. It’s made up of several small segments called cloves, all wrapped in papery skin. The plant itself grows about 1–2 feet tall with long, flat green leaves. When you crush or chop a clove, it releases a sharp, spicy scent that mellows into something warmer and sweeter once cooked. It’s related to onions, leeks, and chives, but has its own unmistakable personality.
Calories (100g)149 kcal
Dietary ProfileVegan & Vegetarian
Default UnitPiece
Calories in Garlic & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Garlic?
100 grams of Garlic (raw/dry reference weight) provides approximately 149 kcal, 33.1g carbohydrates, 6.4g protein, 0.5g fat, and 2.1g dietary fiber. A realistic single-person portion of 50g contains roughly 75 kcal before cooking oils or garnishes.
149.0kcal
Calories
6.4g
Protein
33.1g
Carbs
0.5g
Fat
2.1g
Fiber
1.0g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 45 kcal | 9.9g | 1.9g | 0.1g | 0.6g |
| Per 50g (Standard Home Serving) | 75 kcal | 16.5g | 3.2g | 0.3g | 1.1g |
| Per 100g (Standard Reference) | 149 kcal | 33.1g | 6.4g | 0.5g | 2.1g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Garlic fresh and long-lasting
Keep whole garlic in a cool, dry, well-ventilated spot away from direct sunlight—think a mesh bag, basket, or open bowl on the counter or in the pantry. Don’t refrigerate whole garlic; the cold and moisture make them sprout or turn rubbery faster. Once you break it, use the cloves within a week or so, or store peeled cloves in a sealed container in the fridge for a few days. You can also freeze minced garlic or store it in oil (just be careful with homemade oil infusions for safety).
General Nutritional & Wellness Notes
Everyday dietary context for Garlic as part of balanced home cooking
Garlic has a long reputation for supporting heart health. Regular use is linked to modest help with cholesterol levels and blood pressure. Its sulfur compounds (especially allicin, formed when crushed) show antimicrobial and antioxidant activity in studies. Many people also turn to it for immune support during cold season. It’s been studied for potential benefits around blood sugar and inflammation, though results vary and it’s best used as part of a balanced diet rather than a miracle cure. Always check with a doctor if you’re on medication, as it can interact with blood thinners.
Culinary Uses, Origins & Cultural Heritage
How Garlic is used across regional kitchens and history
Historical Roots
Garlic’s roots trace back to Central Asia, around the mountainous areas of places like Kazakhstan, Kyrgyzstan, and western China. Wild relatives still grow there. From that region it spread along trade routes into the Mediterranean, Egypt (where it appears in records going back over 5,000 years), India, and China. By the time of the ancient Egyptians, Greeks, and Romans, it was already a common crop and kitchen staple.
Regional & Cultural Traditions
People have been reaching for garlic for thousands of years—not just for cooking but as a kind of everyday medicine and even a good-luck charm. Ancient Egyptians fed it to the workers building the pyramids, believing it gave them strength. Greeks and Romans used it to boost stamina for athletes and soldiers. In many cultures it showed up in folk remedies for everything from coughs to infections, and stories even claimed it could keep evil spirits or vampires away.
Did You Know?
Garlic was found in the tomb of Tutankhamun, placed there as a protective offering. Ancient Olympic athletes ate it, thinking it improved performance. There are hundreds of varieties, mainly split into hardneck (stronger flavor, fewer but larger cloves) and softneck (longer storage, more cloves). China grows the majority of the world’s commercial garlic supply. The strong smell comes from sulfur compounds that form when the clove is damaged—nature’s built-in defense.
Chef & Cooking Tips
Crush or finely chop garlic and let it sit for 5–10 minutes before cooking. This helps develop the flavorful compounds. Add it toward the end of cooking if you want a brighter, sharper taste; cook it longer for a milder, sweeter result. Don’t burn it—garlic turns bitter quickly over high heat. Sauté gently in oil or butter. For a milder flavor, roast whole cloves until soft and sweet, or use garlic confit. Pair it with almost anything: tomatoes, olive oil, herbs, meats, vegetables, or even desserts in creative recipes.
Recipes Using Garlic
Explore 5 recipes featuring Garlic
Frequently Asked Questions about Garlic
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Garlic?
Per 100 grams (raw/dry reference weight), Garlic contains approximately 149 kcal, 33.1g carbohydrates, 6.4g protein, 0.5g fat, and 2.1g dietary fiber. A typical 50g culinary portion provides roughly 75 kcal before cooking oils, butter, or garnishes are added.
What is Garlic and how is it used in cooking?
Garlic is that familiar white (or sometimes purple-tinged) ingredient always present in your kitchen that packs a serious punch of flavor and aroma. It’s made up of several small segments called cloves, all wrapped in papery skin. The plant itself grows about 1–2 feet tall with long, flat green leaves. When you crush or chop a clove, it releases a sharp, spicy scent that mellows into something warmer and sweeter once cooked. It’s related to onions, leeks, and chives, but has its own unmistakable personality.
How should Garlic be stored to keep it fresh?
Keep whole garlic in a cool, dry, well-ventilated spot away from direct sunlight—think a mesh bag, basket, or open bowl on the counter or in the pantry. Don’t refrigerate whole garlic; the cold and moisture make them sprout or turn rubbery faster. Once you break it, use the cloves within a week or so, or store peeled cloves in a sealed container in the fridge for a few days. You can also freeze minced garlic or store it in oil (just be careful with homemade oil infusions for safety).
What are the nutritional qualities of Garlic?
Garlic has a long reputation for supporting heart health. Regular use is linked to modest help with cholesterol levels and blood pressure. Its sulfur compounds (especially allicin, formed when crushed) show antimicrobial and antioxidant activity in studies. Many people also turn to it for immune support during cold season. It’s been studied for potential benefits around blood sugar and inflammation, though results vary and it’s best used as part of a balanced diet rather than a miracle cure. Always check with a doctor if you’re on medication, as it can interact with blood thinners. (For general culinary reference only, not medical advice.)
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