Garlic, per 100 g: 149 kcal, 6.4 g protein, 33.1 g carbohydrate, 2.1 g fibre, 0.5 g fat. Figures are the USDA reference values for “Garlic, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin b6, manganese, vitamin c, copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein17% of the energy in this food is proteinFat-freeUnder 0.5 g fat per 100 gLow sugars1.0 g sugars per 100 gVery low sodium17 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 149 kcal | |
| Protein | 6.36 g | |
| Fat | 0.5 g | |
| of which saturates | 0.089 g | |
| of which monounsaturates | 0.011 g | |
| of which polyunsaturates | 0.249 g | |
| Carbohydrate | 33.1 g | |
| of which sugars | 1 g | |
| Fibre | 2.1 g | |
| Water | 58.6 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 181 mg | 22.6% |
| Iron | 1.7 mg | 12.1% |
| Magnesium | 25 mg | 6.67% |
| Phosphorus | 153 mg | 21.9% |
| Potassium | 401 mg | 20.1% |
| Sodium | 17 mg | |
| Zinc | 1.16 mg | 11.6% |
| Copper | 0.299 mg | 29.9% |
| Manganese | 1.67 mg | 83.6% |
| Selenium | 14.2 µg | 25.8% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.08 mg | 0.667% |
| Vitamin K | 1.7 µg | 2.27% |
| Vitamin C | 31.2 mg | 39% |
| Thiamine (B1) | 0.2 mg | 18.2% |
| Riboflavin (B2) | 0.11 mg | 7.86% |
| Niacin (B3) | 0.7 mg | 4.38% |
| Pantothenic acid (B5) | 0.596 mg | 9.93% |
| Vitamin B6 | 1.24 mg | 88.2% |
| Folate | 3 µg | 1.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin B688.2% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High in Manganese83.6% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Vitamin C39% NRV per 100 g
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
Source of Copper29.9% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Selenium25.8% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
Source of Calcium22.6% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
Source of Phosphorus21.9% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Potassium20.1% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Thiamine (B1)18.2% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of protein17.1% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Garlic, raw (FDC ID 169230). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.