How Many Calories in Garlic? Nutrition Facts & Macros
One clove of garlic (3 g) has 4 calories
Protein 0.2g · Carbs 1g · Fat 0g
Garlic is surprisingly calorie-dense for a vegetable at 149 kcal per 100 g, but the key insight is that you rarely eat 100 g of garlic at once. A single clove weighs just 3 g and has only 4.5 kcal, making garlic virtually calorie-free in the amounts typically used for cooking. Beyond calories, garlic is exceptionally rich in vitamin B6 (1.235 mg per 100 g, 73% DV) and manganese (1.672 mg, 73% DV), plus it contains allicin — a sulfur compound released when garlic is crushed, widely studied for its health benefits. Here is everything you need to know about garlic calories and macros, based on USDA data. Raw garlic is about 59% water by weight.
623 kJ · per 100g · Water: 58.58 g
Calorie Calculator: Garlic (Raw)
3 g Garlic (Raw) contains 4 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 clove (3 g) | 4 kcal | 0.2g | 1g | 0g |
| 1 tablespoon minced (9 g) | 13 kcal | 0.6g | 3g | 0g |
| 1 head (40 g) | 60 kcal | 2.5g | 13.2g | 0.2g |
| 100 grams | 149 kcal | 6.4g | 33.1g | 0.5g |
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Garlic (Raw) — Nutrition Facts
| Garlic (Raw) | per 100g |
|---|---|
| Calories | 149 kcal |
| Protein | 6.36 g |
| Fat | 0.5 g |
| Carbs | 33.06 g |
| Fiber | 2.1 g |
| Sugar | 1 g |
| Sodium | 17 mg |
| Potassium | 401 mg |
| Magnesium | 25 mg |
| Phosphorus | 153 mg |
| Vitamin C | 31.2 mg |
| Vitamin B6 | 1.235 mg |
| Folate | 3 mcg |
| Manganese | 1.672 mg |
| Water | 58.58 g |
Source: USDA FoodData Central (FDC ID: 169230) · Data verified April 2026
Variations
Raw (default)
149 kcal per 100 g. The standard form with maximum allicin potential — crush and wait 10 minutes before cooking for best results. Contains 31.2 mg vitamin C, 1.235 mg vitamin B6, and 1.672 mg manganese per 100 g. Pungent flavor, best used in small amounts for cooking, dressings, and marinades.
Roasted
143 kcal per 100 g. Roasting at 200 °C for 30-40 minutes caramelizes the sugars, producing a sweet, mellow, spreadable paste. Allicin content is significantly reduced by heat. The nutty, sweet flavor makes it ideal as a spread on bread, mixed into mashed potatoes, or stirred into pasta. Roast a whole head wrapped in foil with a drizzle of olive oil.
Garlic powder
331 kcal per 100 g. Dehydrated and ground garlic — concentrated flavor and calories. One teaspoon (~3 g) has about 10 kcal and replaces one fresh clove. Much higher carbs per weight (73 g per 100 g) due to water removal. Allicin is mostly lost during processing. Convenient for seasoning blends, dry rubs, and quick meals when fresh garlic is unavailable.
Black garlic (fermented)
Approximately 180 kcal per 100 g. Made by fermenting whole garlic heads at 60–80 °C for several weeks. The Maillard reaction turns cloves black and produces a sweet, umami-rich, balsamic-like flavor — no pungency. Allicin is mostly converted to S-allyl cysteine (SAC), which is more bioavailable. Higher sugar content than raw garlic. Used as a gourmet ingredient in sauces, dressings, and as a spread.
Dietary Perspectives
For Weight Loss
Garlic is effectively calorie-free in the amounts used for cooking — one clove (3 g) has just 4.5 kcal. Even generous use of 4-5 cloves per meal adds only 18-23 kcal with negligible macros. Garlic enhances the flavor of lean proteins and vegetables without adding fat or significant calories, making it one of the best seasoning choices for weight loss. The allicin in garlic may also support metabolic health, though the evidence is modest.
For Athletic Performance
Garlic is a negligible calorie source for athletes at 4.5 kcal per clove, but its value lies in flavor and potential health benefits. The vitamin B6 content (1.235 mg per 100 g) supports amino acid metabolism and energy production, though you would need to eat many cloves to get a significant amount. Some research suggests allicin may support immune function — useful during heavy training periods. Use garlic generously to make lean proteins and vegetables taste better, helping you maintain a varied, nutrient-dense diet.
For Keto
Garlic is keto-friendly in normal cooking amounts. While 100 g has about 31 g net carbs (33.06 g total carbs minus 2.1 g fiber), one clove (3 g) contributes less than 1 g of net carbs. Even using 4-5 cloves in a recipe adds under 4 g net carbs — easily within a 20 g daily limit. Garlic is one of the best ways to add bold flavor to keto meals (butter-garlic steak, garlic aioli, roasted vegetables) without significantly impacting your carb budget. Just avoid recipes that call for entire heads of garlic, as a 40 g head has about 12 g net carbs.
Frequently Asked Questions
How many calories are in one clove of garlic?
One raw garlic clove (about 3 g) contains approximately 4.5 calories, with less than 1 g of carbs and virtually no fat or protein. Even if you use 3-4 cloves in a recipe, that is only 13-18 calories total. Per 100 g, garlic has 149 kcal, but you would need over 30 cloves to reach that amount.
What are the health benefits of garlic and allicin?
Garlic contains allicin, a sulfur compound released when cloves are crushed or chopped. Research links allicin to potential cardiovascular benefits, including modest blood pressure reduction and improved cholesterol profiles. To maximize allicin, let crushed garlic sit for 10 minutes before cooking — heat deactivates the enzyme (alliinase) that produces it. Garlic is also rich in vitamin B6, manganese, and selenium.
Is garlic keto-friendly?
Yes — garlic is absolutely keto-friendly in normal cooking amounts. While 100 g of garlic has about 31 g net carbs (33.06 g carbs minus 2.1 g fiber), one clove (3 g) has less than 1 g of net carbs. Even using 4-5 cloves adds under 4 g of net carbs to your meal, which is negligible within a 20 g daily carb limit.
Is raw garlic better than cooked garlic?
Raw garlic has more allicin (the compound behind many health benefits) than cooked garlic, since heat breaks down alliinase. For maximum benefit, crush garlic and wait 10 minutes before adding it to heat. Roasted garlic is sweeter and milder (about 143 kcal per 100 g) but has reduced allicin content. Nutritionally, the calorie and macro differences between raw and cooked garlic are minimal.
How does garlic powder compare to fresh garlic?
Garlic powder is much more concentrated: about 331 kcal per 100 g versus 149 kcal for raw garlic, because it has been dehydrated. One teaspoon of garlic powder (about 3 g) is roughly equivalent to one fresh clove in flavor. Garlic powder has more calories by weight but you use very small amounts — about 10 kcal per teaspoon. Fresh garlic retains more allicin and volatile compounds.
How much garlic should I eat per day?
Most studies showing health benefits use 1-2 cloves (3-6 g) of raw garlic per day. This provides 4-9 kcal and less than 2 g of carbs — nutritionally negligible. Eating more than 3-4 raw cloves may cause digestive discomfort in some people. Cooked garlic is generally better tolerated in larger amounts. For breath concerns, chewing fresh parsley or mint after eating garlic can help.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Garlic (Raw) | 149 | 6.36g | 33.06g | 0.5g |
| Onion (Raw) | 40 | 1.1g | 9.34g | 0.1g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Olive Oil | 884 | 0g | 0g | 100g |
per 100g
Per 100 g, raw garlic has 149 kcal — surprisingly high for a vegetable, but a single clove (3 g) has only 4.5 kcal. Garlic is exceptionally rich in vitamin B6 (73% DV) and manganese (73% DV), and contains allicin — a compound with widely studied health benefits.
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