Garlic Nutrition Benefits and Facts

Nutritional summary

Garlic is a core component of the Mediterranean diet, which is consistently linked to improved cardiovascular health and a reduced risk of chronic disease .
Meta-analyses of prospective studies indicate that regular garlic consumption is associated with a lower risk of colorectal cancer .
Early research suggests a potential protective effect against gastric cancer, though large-scale cohort studies have shown mixed results regarding the strength of this association .

Interesting fact

Garlic was so highly valued in ancient Egypt that it was used as currency, and workers on the Great Pyramid of Giza were reportedly paid in cloves to maintain their strength.

Standout nutrients

EPIC

SOURCE

Vitamin B6

SUPER

SOURCE

Total Lignans

SUPER

SOURCE

Potassium

ELITE

SOURCE

Manganese

133

kcal per 100g

Protein6.83g

Fat0.49g

Carbs21.5g

Fiber3.67g

Sugar1.40g

Fat breakdown

Polyunsat0.27g

Monounsat0.01g

Saturated0.09g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Garlic has a low carbon and water footprint compared to most crops.

Confidencehigh

Storage

Cool Dark Place

3–6 months

Keep in a mesh bag or basket to allow air circulation.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of garlic intake on cancer: a systematic review of randomized clinical trials and cohort studies - PMC

[6]pmc.ncbi.nlm.nih.gov

An unbiased, sustainable, evidence-informed Universal Food Guide

[7]pmc.ncbi.nlm.nih.gov

Dietary Fats and Seafood Subcommittee | Nutrition Evidence Systematic Review

[11]nesr.usda.gov

Coverage

Nutrients

FoodCompass

80.7

Version

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