Foods Nutrition Vegetables

Garlic 101: Nutrition Facts and Health Benefits

Garlic is used to as a medicine from thousands of years. Modern science also confirmed the importance of garlic.

Garlic is a kitchen staple and it contains health benefits as well. Garlic is full of antioxidants and anti-inflammatory elements.

Even though people use garlic in a similar way to herbs it is technically a vegetable.

Garlic Nutrition Facts

Carbohydrate in Garlic

  • Total Carbohydrate 45.0g (15%DV)
  • Dietary Fiber 2.9g (11%DV)Starch~
  • Sugars 1.4g

Vitamins in Garlic

  • Vitamin A 12.2IU
  • Vitamin C 42.4mg
  • Thiamin 0.3mg
  • Riboflavin 0.1mg
  • Vitamin E (Alpha Tocopherol) 0.1mg
  • Vitamin K 2.3mcg
  • Niacin 1.0mg
  • Vitamin B6 1.7mg
  • Folate 4.1mcg
  • Pantothenic Acid 0.8mg
  • Choline 31.6mg

Minerals in Garlic

  • Calcium 246mg
  • Iron 2.3mg
  • Magnesium 34.0mg
  • Phosphorus 208mg
  • Potassium 545mg
  • Sodium 23.1mg
  • Zinc 1.6mg
  • Copper 0.4mg
  • Manganese 2.3mg
  • Selenium 19.3mcg

Calorie in Garlic

Total Calories 203(850 kJ)

  • 173(724 kJ) From Carbohydrate
  • 5.7(23.9 kJ) From Fat
  • 24.0(100 kJ) From Protein
  • 0.0(0.0 kJ) From Alcohol

Fats & Fatty Acids in Garlic

Total Fat 0.7g

  • Saturated Fat 0.1g
  • Monounsaturated Fat 0.0g
  • Polyunsaturated Fat 0.3g

Total trans fatty acids~

  • 27.2mg Total Omega-3 fatty acids
  • 311mg Total Omega-6 fatty acids

Protein in Garlic

Protein 8.6g

Health Benefits of Garlic

Learn the many health benefits of garlic.

1. Heart Protection

Garlic is extremely helpful in protecting the body’s blood vessels. It reduces the risk of cardiovascular disease. Its anti-inflammatory and antioxidant properties explain why it promotes a healthy heart.

2. Regulates Fat Cells

The consumption of garlic may regulate the formation of fat cells by decreasing inflammation that occurs in the body.

This inflammation causes some of the cells to become fat cells. Some researchers believe that inflammation increases obesity.

3. Boosts Immunity

Garlic can boost immunity by stimulating white blood cells and increasing the antibody’s ability to fight infection.

Garlic minimizes the amount of damage free radicals create due to its antioxidant properties.

4. Lowers Cholesterol

Garlic may reduce bad cholesterol and triglycerides. It has been shown that garlic could reduce these two lab values as much as 15%.

5. Prevents Anemia

Another health benefit of garlic is its ability to increase the production of a protein in the body called ferroportin that helps iron be utilized by your cells.

Iron helps prevent and treat anemia by allowing the hemoglobin to carry oxygen to the body’s cells.

6. Prevents Blood Clotting

Garlic is known to be an anticoagulant, or a blood thinner. This ability can lend itself to prevent blood clotting that leads to heart attacks or strokes and embolisms of the legs.

7. Prevents Atherosclerosis

Garlic has been found to reduce the number of fatty deposits that accumulate in damaged blood vessels. Garlic may even reverse the process and clean up the plaque in arteries.

Antioxidants in garlic promote blood vessel health by fighting free radicals that damage them.

8. Fights Cancer

There are many ways that garlic protects the body from cancer. It has antibacterial properties and can stop cancer from forming by eliminating the substances that cause cancer.

Garlic can encourage the restoration of DNA in the body and reduce the proliferation of the cancer cells. Leukemia may also be treated with garlic.

9. Prevents Lung Disease

In the prevention of chronic obstructive pulmonary diseases, such as asthma, emphysema, and chronic bronchitis, consuming garlic regularly helps.

The vitamin C and manganese help to protect against these afflictions. Additionally, if garlic is sautéd in oil. It produces compounds called vinyldithiins that help open air passages, making it easier to breathe.

10. Natural Antibiotic

Garlic can ward off several types of bacteria that can cause illness in your body. Some of these bacteria cause staph infections and foodborne illness. Allicin is the primary substance in garlic that has antibiotic properties to fight illnesses.

It should be noted that it is best to consume garlic after it’s been pressed to reap the optimal benefits of allicin. Once the garlic is cooked, the allicin is ineffective.

11. Skin Conditions

Allicin can help with those pesky skin issues. It disinfects wounds by killing the bacteria that can cause infection.

Garlic also contains vitamin A, which gives the immune system a boost to combat bacteria. Ajoene is an antifungal compound found in garlic that can be used to treat athlete’s foot.