Garlic is a pungent bulb used worldwide as a flavouring. It contains sulphur compounds such as allicin, formed when cloves are crushed, which are linked to antimicrobial and cardiovascular effects.
Crush or chop garlic and let it stand for ten minutes before cooking to allow allicin to form; high heat destroys much of its activity.
Where Garlic, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 620 mg | 31% | |
| Phosphorus | 170 mg | 24% | |
| Chloride | 73.0 mg | 9% | |
| Magnesium | 25.0 mg | 7% | |
| Calcium | 19.0 mg | 2% | |
| Vitamin C | 17.0 mg | 21% | |
| Folate | 5.00 µg | 3% | |
| Chromium | 5.00 µg | 13% | |
| Niacin equivalents (NE) | 2.20 mg | 14% | |
| Selenium | 2.00 µg | 4% | |
| Iron | 1.90 mg | 14% | |
| Vitamin K | 1.70 µg | 1% | |
| Zinc | 1.00 mg | 10% | |
| Pantothenic Acid (B5) | 0.600 mg | 10% | |
| Manganese | 0.500 mg | 25% | |
| Vitamin B6 | 0.380 mg | 27% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Thiamin (B1) | 0.130 mg | 12% | |
| Vitamin E (alpha-TE) | 0.080 mg | 1% | |
| Copper | 0.060 mg | 6% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Choline | 0.000 mg | — | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Polyunsaturated fat (PUFA) | 0.080 g | — | |
| Monounsaturated fat | 0.050 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 0.600 g | — | |
| Fructose | 0.600 g | — | |
| Glucose (dextrose) | 0.400 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.922 g | — | |
| Aspartic acid | 0.604 g | — | |
| Leucine | 0.395 g | — | |
| Lysine | 0.382 g | — | |
| Arginine | 0.382 g | — | |
| Valine | 0.331 g | — | |
| Phenylalanine | 0.286 g | — | |
| Isoleucine | 0.261 g | — | |
| Serine | 0.254 g | — | |
| Alanine | 0.254 g | — | |
| Threonine | 0.242 g | — | |
| Tyrosine | 0.191 g | — | |
| Proline | 0.191 g | — | |
| Glycine | 0.191 g | — | |
| Histidine | 0.127 g | — | |
| Methionine | 0.114 g | — | |
| Tryptophan | 0.076 g | — | |
| Cysteine | 0.064 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Lycopene | 0.000 µg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.340 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.060 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.