Garlic

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By the Nutriveda editorial team · Updated 4 November 2026

Garlic (Allium sativum) is a bulb in the same family as onions and leeks, used more as a seasoning than as a vegetable. Per 100 g raw garlic gives 149 kcal, 6.4 g of protein, 33.1 g of carbohydrate and notable amounts of vitamin B6, manganese and vitamin C, but a real portion is a few cloves, about 9 g, so its nutritional contribution is modest. Most of the research interest is in garlic supplements, where NCCIH describes small possible effects on cholesterol and blood pressure. Raw or cooked, garlic is first of all a way to make vegetables, beans and lentils taste better.

Garlic nutrition per 100 g and per portion

Nutrient	Raw garlic, 100 g	Portion: 3 cloves (9 g)
Energy	149 kcal	13 kcal
Protein	6.4 g	0.6 g
Fat	0.5 g	0.05 g
Carbohydrate	33.1 g	3.0 g
of which fibre	2.1 g	0.2 g
of which sugars	1.0 g	0.1 g
Vitamin C	31.2 mg	2.8 mg
Vitamin B6	1.24 mg	0.11 mg
Manganese	1.67 mg	0.15 mg
Selenium	14.2 µg	1.3 µg
Calcium	181 mg	16 mg
Potassium	401 mg	36 mg
Phosphorus	153 mg	14 mg
Iron	1.7 mg	0.15 mg
Sodium	17 mg	1.5 mg

Source: USDA FoodData Central, “Garlic, raw”, FDC ID 169230, checked 4 November 2026. The record gives 1 clove = 3 g; the 9 g column (3 cloves) is calculated. Values rounded.

Read the 100 g column with care. On paper, 100 g of garlic covers most of the EU reference intake for vitamin B6 (1.4 mg) and manganese (2 mg), but nobody eats 100 g of garlic in a day. Three cloves give roughly 8% of the reference intake for each, which is useful but not the reason to eat garlic.

Glycemic index of garlic

Garlic is not listed in the international GI tables (Atkinson 2008). It is eaten in small amounts, so a normal portion adds about 3 g of carbohydrate to a meal and has no practical effect on blood sugar.

Health benefits: what the evidence says

Garlic has a long reputation as a folk remedy. The research is less dramatic than the reputation, and most of it tested garlic supplements, not garlic eaten with food. The US National Center for Complementary and Integrative Health (NCCIH) summarises it this way:

• Cholesterol. This is the most studied area. Garlic supplements may reduce total and LDL cholesterol, but the effect is small and was seen in people with high cholesterol.
• Blood pressure. Limited evidence suggests that garlic supplements may lower blood pressure to a small extent in people who already have high blood pressure.
• Blood sugar. Garlic supplements may reduce blood sugar slightly in people with diabetes.
• Cancer. Eating garlic does not seem to lower the risk of stomach cancer, and its effect on colorectal cancer risk is uncertain.
• Colds. Very little research exists. A 2022 review found only two small studies that suggested a possible benefit, and both had weaknesses.

The practical takeaway: garlic is a good habit in the kitchen, not a treatment. If you have high cholesterol or blood pressure, the proven tools are still diet as a whole, activity and, when needed, medication. Garlic fits well into eating patterns such as the Mediterranean diet and the DASH diet, where it adds flavour without salt.

How to buy, store and use garlic

• Choosing: pick firm, heavy bulbs with dry, tight skins. Soft cloves, mould or long green shoots are signs of age.
• Storing whole bulbs: keep them in a cool, dry, airy place, not in a closed plastic bag.
• Garlic in oil: chopped garlic in oil is a known cause of botulism. The US CDC advises keeping homemade garlic or herb oils in the fridge and throwing them away after 4 days. Do not leave homemade garlic oil at room temperature.
• Raw: crush a clove into a yogurt dip with cucumber and dill, into salad dressings with extra virgin olive oil and lemon, or onto toasted bread rubbed with tomato.
• Cooked: add garlic to a pan of wilted spinach, to lentil soups and chickpea stews, or roast whole bulbs until soft and spread the cloves like a paste.
• Don’t burn it: sliced garlic browns in seconds over high heat and turns bitter. Add it to the pan after onions have softened, or lower the heat first.
• With other spices: garlic, ginger and turmeric are a classic base for curries and dals.

Who should be careful

• Blood thinners and surgery. NCCIH notes that garlic supplements may increase the risk of bleeding. If you take anticoagulants or aspirin, or have surgery planned, tell your doctor before using garlic supplements. Normal cooking amounts are a different matter from concentrated products.
• Other medicines. Some herbs interact with medicines. Talk with your doctor or pharmacist before taking garlic supplements alongside regular medication.
• Irritable bowel syndrome. Garlic and garlic salt are among the foods containing FODMAPs, carbohydrates that are hard to digest and can trigger symptoms. A low-FODMAP diet, used for IBS, reduces or avoids them (NIDDK).
• Digestive side effects. Garlic can cause bad breath and body odour, abdominal pain, flatulence and nausea, and some people are allergic to it.
• Pregnancy and breastfeeding. NCCIH says oral garlic in amounts larger than those normally found in food may not be safe during pregnancy or breastfeeding, so keep to cooking amounts and skip supplements unless your doctor agrees.
• Raw garlic on the skin. Fresh raw garlic used topically can cause severe skin irritation and even chemical burns. Do not tape garlic to skin or warts.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, garlic is favourable for Vata and Kapha and on the list to avoid for Pitta, the dosha associated with heat. This is a traditional view, not a clinical finding.

Recipes with garlic

• Beetroot and walnut salad with garlic yogurt
• Autumn minestrone with pumpkin and cabbage
• Baked salmon with root vegetables
• Bulgur pilaf with mushrooms and walnuts
• Chickpea and spinach stew
• Chickpea and sweet potato curry
• Classic hummus
• Leek and potato soup

Related entries and articles

• Onions – garlic’s closest relative in the kitchen
• Leeks – a milder allium
• Ginger – the other half of many spice bases
• Lentils – garlic makes them taste better
• Extra virgin olive oil
• Which foods reduce inflammation naturally?
• Natural remedies for better digestion

FAQ

Does garlic lower blood pressure or cholesterol?

According to NCCIH, garlic supplements may reduce total and LDL cholesterol and blood pressure, but the effects are small and were seen mainly in people with high values to begin with. Garlic is a useful part of a healthy diet, not a replacement for treatment your doctor recommends.

Is raw garlic better than cooked garlic?

There is no clear evidence that one form is better for health in everyday amounts. Raw garlic tastes sharp and pungent; slow-cooked or roasted garlic turns mild and slightly sweet. Use whichever form you will eat regularly.

How much garlic per day is fine?

There is no official daily amount for garlic as a food. One to three cloves a day in cooking is a common amount. Large amounts can cause bad breath, flatulence and stomach upset, and supplements are a separate question to discuss with your doctor if you take blood thinners.

Sources

1. USDA FoodData Central: Garlic, raw (FDC ID 169230). fdc.nal.usda.gov
2. National Center for Complementary and Integrative Health (NCCIH): Garlic. nccih.nih.gov
3. Regulation (EU) No 1169/2011, Annex XIII – nutrient reference values. EUR-Lex
4. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
5. US Centers for Disease Control and Prevention: Preventing botulism. cdc.gov
6. NIDDK: Eating, diet and nutrition for irritable bowel syndrome. niddk.nih.gov
7. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.