Garlic, raw
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 31.2 MG | 35% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 1.2 MG | 73% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 23.2 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 181 MG | 14% | |
| Iron, Fe | 1.7 MG | 9% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 153 MG | 12% | |
| Potassium, K | 401 MG | 9% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 1.2 MG | 11% | |
| Copper, Cu | 0.3 MG | 33% | |
| Manganese, Mn | 1.7 MG | 73% | |
| Selenium, Se | 14.2 UG | 26% |
Nutrition Highlights
- Very low in fat (0.5g per 100g).
- Good source of Copper, Cu (33% DV).
- Rich source of Manganese, Mn (73% of Daily Value per 100g).
- Good source of Selenium, Se (26% DV).
- Good source of Vitamin C, total ascorbic acid (35% DV).
- Rich source of Vitamin B-6 (73% of Daily Value per 100g).
About Garlic, raw
This pungent bulb is a staple in kitchens around the world, prized for both its bold flavor and its potential health benefits. It's low in calories but packed with essential nutrients, including vitamin C, vitamin B6, manganese, and selenium. Garlic also contains powerful sulfur compounds like allicin, which are believed to contribute to its antioxidant and anti-inflammatory properties. While it's not a significant source of protein or fat, its carbohydrate content is mostly in the form of natural sugars and fiber, making it a nutrient-dense addition to meals.
In cooking, it's incredibly versatile—used raw for a sharp, spicy kick in dressings and dips, or cooked to mellow its flavor in sautés, roasts, and sauces. It's a key ingredient in cuisines from Italian to Asian, often paired with olive oil, tomatoes, or herbs. Some people also consume it for its potential immune-supporting effects, though its strong taste means a little goes a long way. Whether minced into a stir-fry or roasted whole for a sweet, caramelized note, this flavorful ingredient can elevate both the taste and nutritional profile of a dish.
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