Calories in garlic: 98 kcal per 100 g

Q: How many calories are in a portion of garlic?

A typical portion (80 g, one of your five a day) gives 78 kcal. Per 100 g the figure is 98 kcal.

Q: Is garlic high in potassium?

Yes. Garlic, raw has 620 mg potassium per 100 g, 31 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does garlic have most of?

By share of the daily reference intake: potassium (620 mg, 31 %), vitamin B6 (0.38 mg, 27 %) and manganese (0.5 mg, 25 %) per 100 g.

Q: Is garlic a good source of protein?

Garlic, raw has 7.9 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.

What’s in an 80 g portion

More than half of a portion is water. The rest is 13 g carbohydrate and 6.3 g protein.

0.48 gFat

6.3 gProtein

13 gCarbohydrate

3.3 gFibre

51.4 gWater

5.4 gMinerals and the rest

0.48 gFat
6.3 gProtein
13 gCarbohydrate
3.3 gFibre
51.4 gWater
5.4 gMinerals and the rest

Above average for vegetables

Garlic is 98 kcal per 100 g. The 240 vegetables in this database average 59.9.

Garlic98

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion1.3 g

Salt, per portion0.01 g

Vitamins and minerals in garlic

One of the 20 recorded reach the “high in” level. Potassium leads.

25 %

Potassium

496 mg in an 80 g portion

22nd of 240 vegetables

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Vitamin B60.3 mg22 %

Manganese0.4 mg20 %

Phosphorus136 mg19 %

Vitamin C13.6 mg17 %

Niacin (vitamin B3)1.8 mg11 %

Only a trace

Vitamin A

None recorded

Vitamin D
Vitamin B12

Show all 20 with amounts

Potassium496 mg, 25 %

Vitamin B60.3 mg, 22 %

Manganese0.4 mg, 20 %

Phosphorus136 mg, 19 %

Vitamin C13.6 mg, 17 %

Niacin (vitamin B3)1.8 mg, 11 %

Iron1.5 mg, 11 %

Thiamin (vitamin B1)0.1 mg, 9.5 %

Zinc0.8 mg, 8 %

Chloride58.4 mg, 7.3 %

Magnesium20 mg, 5.3 %

Copper0.05 mg, 4.8 %

Selenium0.0016 mg, 2.9 %

Folate0.004 mg, 2 %

Calcium15.2 mg, 1.9 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Iodine0.0024 mg, 1.6 %

Vitamin E0.01 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What garlic doesn’t give you. And where to find it.

No recorded vitamin D or vitamin A, and only 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin garlic

Find it inBloater, grilled500 % per 100 g

Selenium

3.6%in garlic, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin A

Tracein garlic

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Garlic against other vegetables

Per 100 g, garlic has the most potassium of the 6 here, ahead of aubergine (roasted).

620mg

389mg

300mg

258mg

180mg

171mg

Garlic, rawthis page

Aubergine, roasted−231 mg

Watercress, raw−320 mg

Leeks, roasted−362 mg

Shallots, raw−440 mg

Peas, frozen, raw−449 mg

All values per 100 g, from the same dataset. Differences are against garlic.

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Taken every morning since 1998.

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Questions about garlic

What the numbers say to the questions people actually search.

How many calories are in a portion of garlic?

A typical portion (80 g, one of your five a day) gives 78 kcal. Per 100 g the figure is 98 kcal.

Is garlic high in potassium?

Yes. Garlic, raw has 620 mg potassium per 100 g, 31 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does garlic have most of?

By share of the daily reference intake: potassium (620 mg, 31 %), vitamin B6 (0.38 mg, 27 %) and manganese (0.5 mg, 25 %) per 100 g.

Is garlic a good source of protein?

Garlic, raw has 7.9 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-244, Garlic, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 79 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More vegetables

From the same group, with calories per 100 g, and the foods with the most potassium.

Ackee, canned, drained151 kcal

Cabbage, Chinese, raw12 kcal

How many calories are in garlic?

What’s in an 80 g portion

Above average for vegetables

Low in sugar, almost no salt

Vitamins and minerals in garlic

Potassium

Only a trace

None recorded

What garlic doesn’t give you. And where to find it.

Vitamin D

Selenium

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Garlic against other vegetables

Taken every morning since 1998.

Questions about garlic

More vegetables

More vegetables

Most potassium

Nutrient guides

Nutrition

Vitamins and minerals