Garlic raw: calories & nutrition facts
100 g of garlic raw contain 97 kcal (399 kJ), 6.1 g protein, 3 g carbohydrates (of which 2 g sugar), 0.42 g fat and 28.3 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 97 kcal
- Protein
- 6.1 g
- Carbs
- 3 g
- Fat
- 0.42 g
- Fiber
- 28.3 g
- Sugar
- 2 g
- Salt
- 0.02 g
Nutrition for your portion
- Calories
- 97 kcal
- Protein
- 6.1 g
- Carbs
- 3 g
- Sugar
- 2 g
- Fat
- 0.42 g
- Fiber
- 28.3 g
for 100 g
Energy split
- Protein61 %
- Carbs30 %
- Fat9 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 97 kcal / 399 kJ | |
| MACRONUTRIENTS | ||
| Protein | 6.1 g | |
| Fat | 0.42 g | |
| Saturated fatty acids | 0.06 g | |
| Monounsaturated fatty acids | 0.01 g | |
| Polyunsaturated fatty acids | 0.17 g | |
| Omega-3 fatty acids | 0.01 g | |
| Omega-6 fatty acids | 0.16 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 3 g | |
| Sugar | 2 g | |
| Starch | 1 g | |
| Lactose | 0 g | |
| Fiber | 28.3 g | |
| Alcohol | 0 g | |
| Water | 65.4 g | |
| Salt | 0.02 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 90 µg | 11 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.01 mg | 0 % |
| Vitamin K | 0.08 µg | 0 % |
| Vitamin B1 (thiamine) | 0.2 mg | 18 % |
| Vitamin B2 (riboflavin) | 0.08 mg | 6 % |
| Niacin | 1.7 mg | 11 % |
| Pantothenic acid | 0.15 mg | 3 % |
| Vitamin B6 | 140 µg | 10 % |
| Biotin | 3 µg | 6 % |
| Folate | 81 µg | 41 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 14 mg | 18 % |
| MINERALS | ||
| Sodium | 7.9 mg | |
| Potassium | 385 mg | 19 % |
| Calcium | 14.4 mg | 2 % |
| Magnesium | 16.4 mg | 4 % |
| Phosphorus | 134 mg | 19 % |
| Iron | 0.7 mg | 5 % |
| Zinc | 0.88 mg | 9 % |
| Iodine | 2.5 µg | 2 % |
| Copper | 153 µg | 15 % |
| Manganese | 340 µg | 17 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Garlic baked · 112 kcal
- Garlic fried without fat (pan) · 155 kcal
- Garlic stewed · 96 kcal
- Garlic boiled · 101 kcal
- Garlic pickled, drained · 122 kcal
- Garlic braised without fat · 122 kcal
- Garlic dried · 240 kcal
- Garlic in oil, canned, drained · 250 kcal
- Garlic powder · 240 kcal
- Garlic deep-frozen · 107 kcal
- Garlic deep-frozen, baked · 127 kcal
- Garlic deep-frozen, fried without fat (pan) · 174 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G490100 · Data: BLS 4.0 (2025)