Foods/Vegetables/Garlic

Vegetables · meal

Garlic

1 serving · 100 g143 kcal

A balanced vegetable contributor — a little of a lot, with no single standout.

Macros

Per serving

143 kcal

Energy

6.6g

Protein

28.2g

Carbs

0.4g

Fat

2.7g

Fiber

Protein 6.6 gCarbs 28.2 gFat 0.4 g

143 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — garlic gives a little of a lot. The bars are short on purpose; that’s honest.

Selenium

18%

Vitamin C

11%

Good source of

No single standout — and that’s fine.
Nothing in garlic clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills garlic’s gaps?

Garlic is lighter on Vitamin D, Potassium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus TofuAdds Calcium & Iron+ Calcium+ Iron+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Riboflavin (B2)

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Garlic, in brief

How many calories are in garlic?

1 serving (100 g) of garlic has about 143 calories.

What is garlic high in?

Garlic has no single standout nutrient — it's a balanced contributor, with Selenium highest at 18% of a day's needs.

Is garlic good in a smoothie?

S8D usually places garlic as a meal-role food alongside the smoothie.

Keep exploring

More vegetables

All foods →

Nutrient guides

Selenium Vitamin C

Put garlic to work.

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