Garlic - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Garlic

Garlic consists of 0% fat, 6% protein, 28% carbs, 2% fiber and 64% water. Garlic has 143 calories per 100g, that is 305% higher than other foods in Vegetables and vegetable products. In total 0% of the calories in Garlic are from fat, 17% from protein and 78% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 30
  • High in carbs 14.0g carbohydrates per portion of 50g
  • Low Glycemic Load Glycemic Load: 4.2
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Garlic for a low carb diet?

With 14g of carbs and a Glycemic Load of 4.2 in a portion of 50g, Garlic should be avoided for a ketogenic diet due to the high percentage of carbs. Garlic contains low amounts of Fructose, is Gluten free and has no Lactose.

Garlic: nutrition facts & data

Nutrition facts
per 100g 		Garlic
avg Vegetables and vegetable products[1]
Calories (kcal) 143.0 46.8
Fat (g) 0.0 1.1
Protein (g) 6.0 2.1
Carbohydrates (g) 28.0 5.2
Mono- & Di-Saccharides (g) 8.0 5.2
Polysaccharides (g) 20.0 5.2
Fibers (g) 2.0 2.9
Sodium (mg) 20.0 141.3
Water (g) 64.0 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (50g) of Garlic contains:

  • 71.5 Calories
  • 0.0g of Fat
  • 3.0g of Protein
  • and 14.0g of Carbs
  • 10.0mg of sodium - 0.0% of the RDA for sodium.
  • 17.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.7mg of Iron - 0.1% of the RDA for Iron.
  • 265.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 7.5mg of Vitamin C - 0.1% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Garlic you get

  • 0.21 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
  • 0.07 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Garlic?

Vitamins
per 100g 		Garlic
avg[1]
Vitamin C (mg) 15.0 32.1
Vitamin E (mg) 0.1 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.4 0.1
Vitamin B9 / Folate (μg) 20.0 37.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.2
beta-Carotene (μg) 1.0
[1] average of Vegetables and vegetable products

Is Garlic rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (50g) for Garlic of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Garlic

Minerals
per 100g 		Garlic
avg[1]
Magnesium (mg) 35.0 21.7
Zinc (mg) 0.6 0.3
Sodium (mg) 20.0 141.3
Calcium (mg) 40.0 51.8
Iron (mg) 1.4 1.0
Potassium (mg) 530.0 277.2
Phosphorus (mg) 135.0 48.7
[1] average of Vegetables and vegetable products

Is Garlic high in minerals?

info

Again, for every mineral contained in Garlic we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Garlic

28.0% of Garlic are carbs, per serving of 50g that makes 14.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Garlic
avg[1]
Monosaccharides (g) 8.0 3.1
Polysaccharides (g) 20.0 1.9
Total carbs (g) 28.0 5.2
[1] average of Vegetables and vegetable products

How high are the Glycemic Index and the Glycemic Load for Garlic?

The Glycemic Index of Garlic is 30, which would be considered as low. The Glycemic Load in a normal serving is 4.2 and can be regarded as low.

Allergens in Garlic

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Garlic

Of the 0.0g total fat per 100g in Garlic, 0.0g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.