Read about the nutrition facts, health benefits, nutritional value and calories found in Garlic

Garlic Nutrition

So you think that the best that garlic can do is give you bad breath? Well, accepted that it emits a foul odor, intolerable for hours until you pop in a mouth freshener, but it is one of the healthiest foods to consume. Considered to be a priceless life-saving remedy, garlic is a treasure in its own right. Sounds funny, right! Not until you discover the numerous miracles it is capable of doing, particularly to your life and health! Derived from the Old English ‘garleac’ meaning ‘spear leek’, garlic is a plant belonging to the onion family Alliaceae, with other members being onion, shallot, leek, chive and rakkyo. The strong and bitter flavor of garlic makes it an important ingredient for both culinary and medicinal purposes. Apart from its varied usage in different fields, garlic has been blessed with tremendous health benefits for the overall health. With over 400 chemical components infused together in garlic, the health benefits are endless. Find out how effective garlic is in treating and preventing a stupendous multitude of maladies in the following sections.



A native to central Asia, garlic is one of the oldest cultivated plants in the world and its origin dates back to over 6000 years. But they were ancient Egyptians who started cultivating the garlic plant and considered it sacred. Garlic bulbs were placed in the tombs of pharaohs and were even fed to slaves that build pyramids to boost their endurance and strength. It had such a high standing that it was used as currency as well. Being respected and honored by the ancient Greeks and Romans, garlic was served to athletes before sporting events and to soldiers before they left for the war. The migrating cultural tribes and explorers introduced garlic to other parts of the world. China and India were aware of garlic by the 6th century, with India utilizing it for therapeutic purposes. Though it was a common ingredient in Mediterranean Europe, garlic was very rare in traditional English cuisine albeit it was grown in England before 1548. The United States was not very keen on accepting garlic in their kitchen until the first quarter of the 20th century. But being exclusively used by working-class neighborhoods, America finally embraced garlic and recognized its value not only as a minor seasoning but also as a major component in cooking. Today, Americans alone are known to consume more than 250 million pounds of garlic annually.


Health Benefits of Lehsan (Garlic)


  • Cardiovascular disease has been associated with various factors, such as raised serum total cholesterol, raised low density lipoprotein (LDL), increased LDL oxidation, increased platelet aggregation, hypertension and smoking. Garlic combats and stops the progression of cardiovascular disease by reducing LDL and total cholesterol levels, apart from increasing good cholesterols, decreasing platelet aggregation and lowering blood pressure.

  • Besides fighting against cardiovascular disease and reducing the amount of cholesterol in the blood vessels, garlic is a proven remedy for thinning the blood and lowering high blood pressure. This, in turn, reduces the risk of blood clotting, which can otherwise lead to heart attack or stroke.

  • Garlic helps in strengthening the immune system and fighting against diseases like cancer since it has anti-cancer activity. People who consume garlic in raw or cooked form are less likely to develop the risk of contracting cancers of colon, pancreas, colorectal, breast, prostate and laryngeal (throat).

  • Apart from strengthening the immune system, garlic fights against several infections, kills microorganisms on contact and inhibits their growth. Furthermore, it increases the count of disease-fighting components of the immune system, namely, lymphocytes, phagocytes and natural killer T-cells.

  • The amazing ability of boosting the immune system makes garlic a tremendous remedy for battling the HIV virus. Not only does it reduce the virus’s spread in the body, but also keeps the deadly infections at bay.

  • Studies have revealed that garlic is a successful cure for preventing and treating common cold. Extract juice from carrots, apples, ginger and few cloves of garlic. While you will be supplying your body with sufficient vitamins, the antibiotic and immune enhancing benefits of garlic will also be naturally transferring into your body.

  • The antibacterial, analgesic and anesthetizing properties of garlic are highly useful for curing toothaches. All you need to do is apply some garlic oil or place a piece of crushed garlic clove directly on the affected tooth and gum. Leave it for sometime and you will be relieved instantly.

  • Researches have shown garlic to be highly related with pregnancy. Not only does garlic help in the weight gain of babies that are initially at the risk of low birth weight, it also helps in reducing the risk factors, like pre-eclampsia, that tends to show up at birth.

  • People dealing with impotency have been extremely benefited with the consumption of garlic. By increasing blood circulation and keeping the arteries youthful, garlic has been effective in battling against impotency. Talking the other way round, the body needs an enzyme called nitric oxide synthase to achieve erection, the production of which can be stimulated through eating garlic on a regular basis.

  • Garlic contains a potent substance called allicin which helps in preventing weight gain apart from lowering blood pressure, insulin and triglyceride levels.

  • The ability to fight infections and bacteria makes garlic a known treatment for warts and other skin problems. Cut the tip of a garlic clove and rub it directly onto the wart for few seconds. In case you feel any burning sensation or irritation, rinse the area with water. Follow this process every night before you retire to bed until the wart disappears.


Nutritional Value & Calories In Garlic

Amount: 1 cup

Total Weight: 136 g


Basic Components

8.6 g
79.7 g
2 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
45 g
Dietary Fiber
2.9 g
1.4 g

Fats & Fatty Acids

Total Fat
680 mg
Saturated Fat
121 mg
Monounsaturated Fat
15 mg
Polyunsaturated Fat
339 mg
Omega-3 Fatty Acids
27 mg
Omega-6 Fatty Acids
311 mg
Vitamin A
12 IU
Vitamin C
42 mg
Vitamin E
109 mcg
Vitamin K
2.3 mcg
272 mcg
150 mcg
0.95 mg
Vitamin B6
1.7 mg
4.1 mcg
Pantothenic Acid
811 mcg
31.6 mg
246 mg
2.3 mg
34 mg
208 mg
545 mg
23 mg
1.6 mg
407 mcg
2.3 mg
19 mcg

How many calories in garlic (per 100 gm)

Garlic has about 149 calories per 100 gm of weight.


How to Buy Garlic


  • Always pick fresh garlic bulbs to get the maximum flavor and best health benefits. Garlic is available in flakes, powder and paste form also, but the culinary and nutritious benefits derived from them will be less compared to the fresh varieties.

  • Choose garlic heads that are firm to touch and do not contain any nicks and softness. You can gently squeeze the garlic to see whether it is firm or damp.

  • If you see dark, powdery patches under the skin, it is an indication of common mold which will eventually spoil the flesh as well.

  • Never purchase garlic that is wrinkled, moldy or has started to sprout. Such conditions indicate that the flesh has started to decay and can destroy the flavor and texture.


Garlic Storage Tips


  • Store unpeeled garlic heads in a cool and dry place away from heat, sunlight and other foods. You can either store them in an open container or a loosely covered container. Doing so will protect the freshness and prevent garlic from sprouting.

  • Do not refrigerate or freeze unpeeled garlic. When stored properly, garlic can keep in good condition for up to three months.

  • While storing, always notice the bulbs frequently and remove any dried out or moldy ones.

  • Another alternative of preserving garlic is to peel it and place it in the freezer, though this will reduce the flavor and change its texture. But, this way, the garlic will at least be protected from rotting or drying out.

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