Garlic (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Garlic, raw
Vegetables and Vegetable Products
A 100g serving covers 73% of the daily recommended Manganese, making Garlic (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (6.4g), fat (0.5g), and carbohydrates (33.1g) per 100g. At 149 calories per 100g, Garlic (Raw) offers moderate energy density suitable for balanced meals. With only 17mg of sodium, Garlic (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Garlic (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein16%6.4 g
- Fat3%0.5 g
- Carbs81%33.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 58.6 | G |
| Energy | 149 | KCAL |
| Protein | 6.4 | G |
| Total lipid (fat) | 0.50 | G |
| Carbohydrate, by difference | 33.1 | G |
| Fiber, total dietary | 2.1 | G |
| Total Sugars | 1.0 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 31.2 | MG |
| Thiamin | 0.20 | MG |
| Riboflavin | 0.11 | MG |
| Niacin | 0.70 | MG |
| Vitamin B-6 | 1.2 | MG |
| Folate, total | 3.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin E (alpha-tocopherol) | 0.08 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 1.7 | UG |
| Calcium, Ca | 181 | MG |
| Iron, Fe | 1.7 | MG |
| Magnesium, Mg | 25.0 | MG |
| Phosphorus, P | 153 | MG |
| Potassium, K | 401 | MG |
| Sodium, Na | 17.0 | MG |
| Zinc, Zn | 1.2 | MG |
| Copper, Cu | 0.30 | MG |
| Manganese, Mn | 1.7 | MG |
| Selenium, Se | 14.2 | UG |
| Energy | 623 | kJ |
| Ash | 1.5 | G |
| Pantothenic acid | 0.60 | MG |
| Folic acid | 0 | UG |
| Folate, food | 3.0 | UG |
| Folate, DFE | 3.0 | UG |
| Choline, total | 23.2 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 5.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 9.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 16.0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.09 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0.002 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.09 | G |
| SFA 18:0 | 0 | G |
| Fatty acids, total monounsaturated | 0.01 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.01 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.25 | G |
| PUFA 18:2 | 0.23 | G |
| PUFA 18:3 | 0.02 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.07 | G |
| Threonine | 0.16 | G |
| Isoleucine | 0.22 | G |
| Leucine | 0.31 | G |
| Lysine | 0.27 | G |
| Methionine | 0.08 | G |
| Cystine | 0.07 | G |
| Phenylalanine | 0.18 | G |
| Tyrosine | 0.08 | G |
| Valine | 0.29 | G |
| Arginine | 0.63 | G |
| Histidine | 0.11 | G |
| Alanine | 0.13 | G |
| Aspartic acid | 0.49 | G |
| Glutamic acid | 0.81 | G |
| Glycine | 0.20 | G |
| Proline | 0.10 | G |
| Serine | 0.19 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| tsp (2.8g) | 4 | 0.2g | 0g | 0.9g |
| clove (3g) | 4 | 0.2g | 0g | 1g |
| cloves (9g) | 13 | 0.6g | 0g | 3g |
| cup (136g) | 203 | 8.6g | 0.7g | 45g |
Scaled from Garlic (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Garlic (Raw) is a excellent source of Vitamin C (35% DV) — see top foods ranked by Vitamin C
- Garlic (Raw) is a good source of Calcium (14% DV) — see top foods ranked by Calcium
- Garlic (Raw) is a good source of Protein (13% DV) — see top foods ranked by Protein
- Garlic (Raw) is a good source of Zinc (11% DV) — see top foods ranked by Zinc
Dietary Considerations
With 401mg of potassium per 100g, individuals on a renal diet should moderate their intake of Garlic (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Garlic (Raw) is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The antioxidant content of Garlic (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 6% (#496 of 8,262)
- Calcium: top 8% (#661 of 8,262)
- Potassium: top 14% (#1,157 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169230.
View on USDA FoodData Central →