Food · Vegetables and Vegetable Products
Garlic nutrition facts
A typical portion of garlic (1 cup; 136 g, raw (SR Legacy)) has 200 calories and 9g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 142 calories (cooked) to 149 (raw).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Garlic, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 6.4g
- more than 42% of 8,218 USDA reference foods
- Calories per 100 g
- 149
- more than 42% of reference foods
- Sodium per 100 g
- 17mg
- more than 21% of reference foods
1 cup weighs 136 g in USDA's record for Garlic, raw (FDC 169230); across 2 records of garlic USDA weighs it at 135 to 136 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 82% carbohydrate, 3% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese2.3 mg in 1 cup (136 g), 99% of the Daily Value
- Vitamin B61.7 mg in 1 cup (136 g), 99% of the Daily Value
- Vitamin C42 mg in 1 cup (136 g), 47% of the Daily Value
- Copper0.4 mg in 1 cup (136 g), 45% of the Daily Value
- Selenium19 µg in 1 cup (136 g), 35% of the Daily Value
- Thiamin0.3 mg in 1 cup (136 g), 23% of the Daily Value
- Phosphorus208 mg in 1 cup (136 g), 17% of the Daily Value
- Zinc1.6 mg in 1 cup (136 g), 14% of the Daily Value
- Riboflavin0.1 mg in 1 cup (136 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169230), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of garlic USDA describes
Raw (SR Legacy) has the most calories per 100 g (149); the fewest: Cooked (142)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Garlic, raw (SR Legacy) | 149 | 6.4 g | 0.5 g | 17 mg |
| Garlic, raw (Foundation) | 143 | 6.6 g | 0.4 g | n/a |
| Garlic, raw (Survey) | 143 | 6.6 g | 0.4 g | 17 mg |
| Garlic, cooked | 142 | 6.6 g | 0.4 g | 248 mg |
Every nutrient in this record (87)
The portion is 1 cup (136 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.65 g | 6.36 g | 17% |
| Total lipid (fat) | 0.68 g | 0.50 g | 1% |
| Carbohydrate, by difference | 45.0 g | 33.1 g | 16% |
| Ash | 2.04 g | 1.50 g | |
| Energy | 203 kcal | 149 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 79.7 g | 58.6 g | |
| Total Sugars | 1.36 g | 1.00 g | |
| Fiber, total dietary | 2.86 g | 2.10 g | 10% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.12 g | 0.089 g | 1% |
| Fatty acids, total monounsaturated | 0.015 g | 0.011 g | |
| Fatty acids, total polyunsaturated | 0.34 g | 0.25 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 246 mg | 181 mg | 19% |
| Iron, Fe | 2.31 mg | 1.70 mg | 13% |
| Magnesium, Mg | 34.0 mg | 25.0 mg | 8% |
| Phosphorus, P | 208 mg | 153 mg | 17% |
| Potassium, K | 545 mg | 401 mg | 12% |
| Sodium, Na | 23.1 mg | 17.0 mg | 1% |
| Zinc, Zn | 1.58 mg | 1.16 mg | 14% |
| Copper, Cu | 0.41 mg | 0.30 mg | 45% |
| Manganese, Mn | 2.27 mg | 1.67 mg | 99% |
| Selenium, Se | 19.3 µg | 14.2 µg | 35% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 6.80 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.080 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 21.8 µg | 16.0 µg | |
| Vitamin C, total ascorbic acid | 42.4 mg | 31.2 mg | 47% |
| Thiamin | 0.27 mg | 0.20 mg | 23% |
| Riboflavin | 0.15 mg | 0.11 mg | 12% |
| Niacin | 0.95 mg | 0.70 mg | 6% |
| Pantothenic acid | 0.81 mg | 0.60 mg | |
| Vitamin B-6 | 1.68 mg | 1.24 mg | 99% |
| Folate, total | 4.08 µg | 3.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 31.6 mg | 23.2 mg | 6% |
| Vitamin K (phylloquinone) | 2.31 µg | 1.70 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 4.08 µg | 3.00 µg | |
| Folate, DFE | 4.08 µg | 3.00 µg | 1% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.090 g | 0.066 g | |
| Threonine | 0.21 g | 0.16 g | |
| Isoleucine | 0.30 g | 0.22 g | |
| Leucine | 0.42 g | 0.31 g | |
| Lysine | 0.37 g | 0.27 g | |
| Methionine | 0.10 g | 0.076 g | |
| Cystine | 0.088 g | 0.065 g | |
| Phenylalanine | 0.25 g | 0.18 g | |
| Tyrosine | 0.11 g | 0.081 g | |
| Valine | 0.40 g | 0.29 g | |
| Arginine | 0.86 g | 0.63 g | |
| Histidine | 0.15 g | 0.11 g | |
| Alanine | 0.18 g | 0.13 g | |
| Aspartic acid | 0.67 g | 0.49 g | |
| Glutamic acid | 1.09 g | 0.81 g | |
| Glycine | 0.27 g | 0.20 g | |
| Proline | 0.14 g | 0.10 g | |
| Serine | 0.26 g | 0.19 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.0027 g | 0.0020 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.12 g | 0.087 g | |
| SFA 18:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.015 g | 0.011 g | |
| PUFA 18:2 | 0.31 g | 0.23 g | |
| PUFA 18:3 | 0.027 g | 0.020 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169230: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in garlic?
200 in 1 cup (136 g) of raw (SR Legacy); 142 to 149 per 100 g across USDA's descriptions.
How much protein is in garlic?
9g in 1 cup; 6.4 g per 100 g.
How much sodium is in garlic?
25mg in 1 cup; 17 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov