scored 89/100
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.
26.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
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.
Allicin and related compounds promote nitric oxide production in endothelial cells, improving vasodilation and reducing arterial stiffness while modulating platelet aggregation
Sulfur compounds activate macrophages and natural killer cells while suppressing NF-κB inflammatory signaling pathways
Organosulfur compounds inhibit cholesterol synthesis in hepatocytes and increase LDL particle size, shifting toward less atherogenic profiles
Sulfur compounds upregulate glutathione S-transferase and other Phase II detoxification enzymes, increasing cellular antioxidant capacity
S-allylcysteine (particularly abundant in aged garlic) crosses the blood-brain barrier and reduces neuroinflammation and amyloid-related pathology in preliminary models
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.
Breaks a fast
Consume with food to minimize potential gastrointestinal irritation and enhance bioavailability of fat-soluble compounds
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.
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.
Garlic scores 89/100 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.
Not particularly. A 85 g serving provides about 5.4 g of protein (~11% of the 50 g daily value).
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
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).
Not really. A 85 g serving has about 26.3 g of net carbs (28.1 g total minus 1.8 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients garlic contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients garlic contributes 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.