88
Vegetable · Allium
Garlic
88/ 100
Also known as: garlic cloves, fresh garlic
Garlic is a pungent bulb vegetable rich in sulfur-containing compounds, particularly allicin, which forms when cloves are crushed or chopped and is the primary source of its potent health-promoting properties.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
127/ 2000 kcal day
🥩Protein5.4 g11% DV
🍞Carbs28.1 g10% DV
🥑Fat0.4 g<1% DV
🌿Fiber1.8 g6% DV
≈ 26g net carbs · carbs − fiber
Vitamins
- Vitamin B61.0 mg62% DV
- Vitamin C26.5 mg29% DV
- Thiamin0.17 mg14% DV
- Pantothenic Acid0.51 mg10% DV
- Biotin2.1 mcg7% DV
Minerals
- Manganese1.4 mg62% DV
- Chromium21.3 mcg61% DV
- Copper0.25 mg28% DV
- Selenium12.1 mcg22% DV
- Calcium153.8 mg12% DV
- Phosphorus130.0 mg10% DV
- Potassium340.8 mg7% DV
Other
- Sugars0.85 g
BioactivesEstimated
- Organosulfur (Allicin)~51 mg
- Glutathione~13 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 88/100
Nutrient Density34.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality9.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content4.6 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact9.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese73% DV
- Vitamin B673% DV
- Chromium71% DV
- Vitamin C35% DV
- Copper33% DV
Overview
Garlic (Allium sativum) originates from Central Asia and has been cultivated for over 5,000 years, valued in traditional medicine systems worldwide. While fresh garlic contains minimal vitamins and minerals by weight, its true power lies in bioactive sulfur compounds—especially allicin, diallyl disulfide, and S-allylcysteine—which form through enzymatic reactions when cells are damaged. These compounds are extensively studied for cardiovascular, immune, and metabolic effects. Garlic's pungent aroma directly correlates with bioactive compound concentration, making it a marker of potency. For longevity-focused nutrition, garlic's primary relevance stems from its ability to support endothelial function, reduce inflammatory markers, and modulate lipid profiles. The sulfur compounds also possess antimicrobial and antioxidant properties. Fermented and aged garlic forms S-allylcysteine, which has superior bioavailability and additional neuroprotective benefits. Garlic's effects are dose-dependent and cumulative with regular consumption, making it most effective as a dietary staple rather than occasional use.
Health Benefits (5)
- Cardiovascular support and blood pressure reductionmoderateAllicin and related compounds promote nitric oxide production in endothelial cells, improving vasodilation and reducing arterial stiffness while modulating platelet aggregation
- Reduced inflammatory markers and immune modulationmoderateSulfur compounds activate macrophages and natural killer cells while suppressing NF-κB inflammatory signaling pathways
- Lipid profile improvementmoderateOrganosulfur compounds inhibit cholesterol synthesis in hepatocytes and increase LDL particle size, shifting toward less atherogenic profiles
- Enhanced antioxidant defensemoderateSulfur compounds upregulate glutathione S-transferase and other Phase II detoxification enzymes, increasing cellular antioxidant capacity
- Potential neuroprotection and cognitive supportemergingS-allylcysteine (particularly abundant in aged garlic) crosses the blood-brain barrier and reduces neuroinflammation and amyloid-related pathology in preliminary models
Food Pairings
- ·Pair with olive oil because fat-soluble absorption of garlic's compounds is enhanced, and olive oil's polyphenols provide synergistic anti-inflammatory effects
- ·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because both contain glucosinolates and sulfur compounds that work additively to enhance detoxification enzyme expression
- ·Pair with tomatoes because lycopene absorption is enhanced by garlic's organosulfur compounds, and both support cardiovascular and anti-inflammatory pathways
- ·Combine with turmeric because curcumin and allicin both inhibit NF-κB signaling, creating multiplicative anti-inflammatory effects
Practical Tips
- ·Crush or mince garlic and let it rest 5-10 minutes before cooking to allow alliinase enzyme to convert alliin into allicin; this maximizes bioactive compound formation before heat inactivates the enzyme
- ·Consume garlic raw or minimally cooked when possible, as prolonged cooking (>15 minutes) significantly degrades heat-sensitive allicin; add minced garlic at the end of cooking
- ·For maximum consistency in benefits, aim for 2-4 cloves daily (approximately 6-12 grams fresh weight); this provides 2-5 mg of allicin equivalent
- ·Select firm, unblemished bulbs with papery skin and store in cool, dark, well-ventilated conditions to maintain potency; avoid refrigeration which accelerates sprouting
- ·Consider aged garlic extract as a stable alternative if raw garlic causes digestive distress; it retains S-allylcysteine and other beneficial compounds while being better tolerated
Optimal Timing
🕒
anytime
Best with food
Garlic's benefits accumulate with regular, consistent consumption throughout the day rather than depending on specific timing. Raw or minimally-cooked garlic with meals improves overall food absorption and tolerability.
Consume with food to minimize potential gastrointestinal irritation and enhance bioavailability of fat-soluble compounds
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow garlic stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower garlic is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#131 of 138
149kcalvs51.2kcal avg
+191% above category average
Protein#8 of 138
6.4gvs2.5g avg
+150% above category average
Fiber#65 of 138
2.1gvs2.9g avg
-28% below category average
Manganese#7 of 124
1.7mgvs0.6mg avg
+204% above category average
Vitamin B6#5 of 109
1.2mgvs0.5mg avg
+142% above category average
Chromium#2 of 6
25mcgvs9mcg avg
+178% above category average
Vitamin C#36 of 129
31.2mgvs27.4mg avg
+14% above category average
Common questions
What people ask about garlic
What is garlic?
Garlic is classified as a allium (vegetable). Garlic is a pungent bulb vegetable rich in sulfur-containing compounds, particularly allicin, which forms when cloves are crushed or chopped and is the primary source of its potent health-promoting properties.
Is garlic healthy?
Garlic scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin B6, Chromium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is garlic high in protein?
Not particularly. A 85 g serving provides about 5.4 g of protein (~11% of the 50 g daily value).
Is garlic high in fiber?
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in garlic?
In a 85 g serving, garlic is highest in Vitamin B6 (~62% DV), Manganese (~62% DV), Chromium (~61% DV), Vitamin C (~29% DV), Copper (~28% DV).
Is garlic keto-friendly?
Not really. A 85 g serving has about 26.3 g of net carbs (28.1 g total minus 1.8 g fiber).
When is the best time to eat garlic?
Best any time of day. Garlic's benefits accumulate with regular, consistent consumption throughout the day rather than depending on specific timing. Raw or minimally-cooked garlic with meals improves overall food absorption and tolerability.
How much garlic should I eat?
A typical serving is around 85 g (~127 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating garlic alongside several other vegetable sources.
What pairs well with garlic?
Garlic pairs nicely with: Pair with olive oil because fat-soluble absorption of garlic's compounds is enhanced, and olive oil's polyphenols provide synergistic anti-inflammatory effects; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because both contain glucosinolates and sulfur compounds that work additively to enhance detoxification enzyme expression; Pair with tomatoes because lycopene absorption is enhanced by garlic's organosulfur compounds, and both support cardiovascular and anti-inflammatory pathways; Combine with turmeric because curcumin and allicin both inhibit NF-κB signaling, creating multiplicative anti-inflammatory effects.
Related supplements
Supplements that mirror Garlic's nutrient profile
Encyclopedia entries that supply the same signature nutrients garlic contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Garlic
These are the nutrients garliccontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.