Garlic Calories and Nutrition Facts
Garlic has 143 calories per 100 g, with 6.6 g protein, 28.2 g carbs and 0.4 g fat. Official USDA analytical record: Garlic, raw (FDC ID: 1104647).
A 100g serving of garlic contains 143 calories, 6.6g protein, 28.2g total carbs (25.5g net carbs), and 0.4g fat.
Energy density
1.43 kcal/g
low
Protein / 100 kcal
4.6 g
satiety per calorie
Net carbs / 100 g
25.5 g
carbs minus fibre
100 kcal portion
70 g
≈ 2.5 oz
- Sugars
- 0g
- Fibre
- 2.7g
- Saturated fat
- 0g
- Sodium
- 0mg
Garlic, raw nutrition facts
The table below shows the complete nutritional profile for garlic, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 143 kcal | — |
| Protein | 6.6 g | 13% |
| Carbohydrate | 28.2 g | 10% |
| Fat | 0.4 g | 1% |
| Sugars | 0 g | — |
| Fibre | 2.7 g | 10% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Garlic calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 1.43 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 41 kcal | 1.9 g | 8 g | 0.1 g |
| 100 g (3.5 oz) | 143 kcal | 6.6 g | 28.2 g | 0.4 g |
| 4 oz (113 g) | 162 kcal | 7.5 g | 32 g | 0.5 g |
| 8 oz / ½ lb (227 g) | 324 kcal | 15 g | 64 g | 0.9 g |
| 1 lb (454 g) | 649 kcal | 29.9 g | 127.9 g | 1.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 1104647.
View raw USDA laboratory entry →How garlic compares to other vegetables
Against the 80 vegetables in this database, garlic ranks 77th lowest in calories and 2nd highest in protein. The category averages 50 kcal per 100 g, so this one is 186% above it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍅 Tomato, paste, canned, without salt added | 104 kcal | 4.2 g | 1.04 |
| 🍽️ Ketchup, restaurant | 117 kcal | 1.1 g | 1.17 |
| 🧄 Garlic, raw (this page) | 143 kcal | 6.6 g | 1.43 |
| 🧅 Onion rings, breaded, par fried, frozen, prepared, heated in oven | 288 kcal | 4.5 g | 2.88 |
| 🍽️ Flour, cassava | 357 kcal | 0.9 g | 3.57 |
Portion planning with garlic
- 100 calories comes to about 70 g (2.5 oz).
- 20 g of protein takes about 303 g, bringing 433 kcal with it — that is 4.6 g of protein per 100 calories.
- Fibre density is 1.9 g per 100 calories, covering 10% of the daily fibre target per 100 g.
- Macro split by calories: 79% carbs, 18% protein, 3% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Good source of protein — 6.6 g per 100 g (≥ 10% DV)
- Low fat — 0.4 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track garlic for free
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Garlic FAQ & Nutrition Questions
How many calories and carbs are in 100 g of garlic?
One serving of 100 g provides 143 calories, 28.2 g total carbs (25.5 g net carbs), 6.6 g protein, and 0.4 g fat.
How many calories are in 100 g of garlic?
Garlic contains 143 calories per 100 g, with 6.6 g protein, 28.2 g carbohydrate, and 0.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for garlic?
The official USDA FoodData Central ID for "Garlic, raw" is FDC ID: 1104647. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of garlic?
By calories, garlic is approximately 79% carbohydrates, 18% protein, and 3% fat.
How many calories are in an ounce of garlic?
One ounce (28 g) of garlic has 41 calories, with 1.9 g protein, 8 g carbs and 0.1 g fat. Four ounces (113 g) comes to 162 calories, and a full pound (454 g) to 649 calories.
How much garlic is 100 calories?
About 70 g of garlic supplies 100 calories, because it carries 1.43 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much garlic do I need for 20 g of protein?
Roughly 303 g of garlic, which also brings 433 calories with it. That works out to 4.6 g of protein per 100 calories.
How many net carbs are in garlic?
Per 100 g, garlic has 25.5 g net carbs — 28.2 g total carbohydrate minus 2.7 g fibre.
Is garlic high or low in calories for a vegetable?
Garlic sits 186% above the vegetables average of 50 kcal per 100 g, ranking 77th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.