Herbs & Spices
Garlic
Overview
Why use garlic?
Garlic earns its place as a flavour base that also brings real nutrients, though you eat it in small amounts. Per 100 g it is unusually rich in vitamin B6, vitamin C, copper and selenium, and its sulfur compounds are the subject of most research into garlic and heart health.
Good to know: A typical teaspoon is only 2.8 g, so those impressive per-100-g figures shrink to trace amounts on the plate; crushing garlic and letting it sit a few minutes before cooking helps preserve its sulfur compounds.
Loaded with vitamin B6
Raw garlic supplies 1.24 mg of vitamin B6 per 100 g, 73% of the Daily Value, a vitamin your body uses to build neurotransmitters and process protein.
Vitamin C and copper
With 35% of the Daily Value for vitamin C and 33% for copper per 100 g, garlic supports immune defences, collagen and healthy red blood cells.
Selenium and zinc
Per 100 g garlic provides 14.2 µg of selenium (26% DV) and 1.16 mg of zinc (11% DV), minerals involved in antioxidant enzymes and immune function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in garlic?
Calories
149kcal
Protein
6.4g
Carbs
33g
Fat
0.5g
Fiber
2.1g
Sugars
1g
Minerals
- Calcium181 mg14%
- Iron1.7 mg9%
- Magnesium25 mg6%
- Phosphorus153 mg12%
- Potassium401 mg9%
- Sodium17 mg1%
- Zinc1.2 mg11%
- Copper0.3 mg33%
- Selenium14 µg26%
Vitamins
- Vitamin C31 mg35%
- Vitamin E0.08 mg1%
- Vitamin K1.7 µg1%
- Thiamin (B1)0.2 mg17%
- Riboflavin (B2)0.11 mg8%
- Niacin (B3)0.7 mg4%
- Vitamin B61.2 mg73%
- Folate3 µg1%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Garlic, raw” (SR Legacy, FDC ID 169230).View the USDA record ↗ (opens in a new tab).