Calories in Garlic

Q: How many calories are in one serving of garlic?

1 clove of garlic (3 g) has about 4 kcal, and 100 g has 143 kcal.

Q: How much protein does garlic have?

100 g of garlic has 6.6 g of protein. The macro calculator works out how much protein you need a day.

Q: How much fiber does garlic have?

100 g of garlic has 2.7 g of fiber.

Q: Is garlic rich in vitamin B6?

Yes. 100 g of garlic has 1.2 mg of vitamin B6, 88% of what an adult needs in a day.

Q: Is garlic high in protein?

Moderately. 100 g of garlic has 6.6 g of protein, 19% of the calories; a food counts as high in protein from 20%.

Q: Which vitamins and minerals is garlic rich in?

100 g of garlic covers this much of an adult's daily need: vitamin B6 88%, manganese 84%, copper 30%, calcium 23%.

Q: Is garlic a complete protein?

Not on its own: the protein in garlic is low in leucine, lysine, methionine. Other protein foods eaten the same day, such as beans, grains or dairy, make up for it.

Q: Will eating garlic help me lose weight?

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of garlic has 143 kcal. The calorie calculator works out how many you need.

100 g of garlic has 143 kcal, and 1 clove of garlic (3 g) has about 4 kcal.

143 kcalper 100 g

4 kcal in 1 clove (3 g)

Low density · 1.4 kcal per g

Protein 6.6g 19% of the calories
Carbs 28.2g 79% of the calories
Fat 0.4g 2% of the calories
Fiber 2.7g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 35 minutes of walking, or 13 minutes of running, for a 70 kg body - context, not a debt to work off.

Garlic nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 clove (3 g)
Nutrient	Per 100 g	Per serving
Energy	143kcal	4kcal
Fat	0.38g	0.011g
Saturated Fat	-	-
Unsaturated Fat	-	-
Carbs	28.2g	0.85g
Sugars	-	-
Fiber	2.7g	0.081g
Protein	6.6g	0.2g
Salt	-	-
Water	63.1g	1.9g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.011g	0g
Polyunsaturated	0.25g	0.007g
Omega-3	0.02g	0.001g
ALA	0.02g	0.001g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.23g	0.007g
AA	0g	0g
LA	0.23g	0.007g
Trans Fat	0g	0g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.2mg	0.006mg
Vitamin B2 (Riboflavin)	0.11mg	0.003mg
Vitamin B3 (Niacin)	0.7mg	0.021mg
Vitamin B5 (Pantothenic Acid)	0.6mg	0.018mg
Vitamin B6 (Pyridoxine)	1.2mg	0.037mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	3µg	0.09µg
Vitamin A	0µg	0µg
Vitamin C	10mg	0.3mg
Vitamin D	0IU	0IU
Vitamin E	0.08mg	0.002mg
Vitamin K	1.7µg	0.051µg
Choline	23.2mg	0.7mg

Calcium	181mg	5.4mg
Copper	0.3mg	0.009mg
Iron	1.7mg	0.051mg
Magnesium	25mg	0.75mg
Manganese	1.7mg	0.05mg
Phosphorus	153mg	4.6mg
Potassium	401mg	12mg
Selenium	9.8µg	0.29µg
Zinc	1.2mg	0.035mg

Beta-carotene	5µg	0.15µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	16µg	0.48µg
Flavonoids	3.6mg	0.11mg
Flavonols	3.6mg	0.11mg
Isoflavones	0.03mg	0.001mg

Cystine	0.065g	0.002g
Histidine	0.11g	0.003g
Isoleucine	0.22g	0.007g
Leucine	0.31g	0.009g
Lysine	0.27g	0.008g
Methionine	0.076g	0.002g
Phenylalanine	0.18g	0.005g
Threonine	0.16g	0.005g
Tryptophan	0.066g	0.002g
Tyrosine	0.081g	0.002g
Valine	0.29g	0.009g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in garlic

1 clove (3 g) is 4 kcal, about <1% of a 2,000 kcal day.

High in vitamin B61.2 mg per 100 g (88% of the daily reference)
High in manganese1.7 mg per 100 g (84% of the daily reference)
A source of protein6.6 g per 100 g, 19% of the calories
Low in fat0.38 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of garlic

3 g1 clove	4 kcal
28 g1 oz	40 kcal
50 g	72 kcal
100 g	143 kcal
200 g	286 kcal

Any amount g 4 kcal

Foods with similar calories

Other published foods within reach of 143 kcal per 100 g, so the number has something to sit against.

Black beans 12 kcal less 131kcal / 100 g

Chickpeas 20 kcal more 163kcal / 100 g

Potato 50 kcal less 93kcal / 100 g

Avocado 17 kcal more 160kcal / 100 g

Lentils 28 kcal less 115kcal / 100 g

Kidney beans 17 kcal less 126kcal / 100 g

Questions about garlic