Food guide

Garlic

Used in tiny amounts, but allicin and related sulphur compounds make it nutritionally interesting.

VegetablesPlant-Based

Garlic, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of garlic for fair comparison. Typical serving: 3 cloves (9 g) — 13 kcal per 9 g serving.

Nutrition information for Garlic
Nutrient	Per 100 g	Per serving (9 g)	Per 100 kcal
Energy	144 kcal	13 kcal	100 kcal
Protein	6.7 g	0.6 g	4.6 g
Carbohydrate	33.3 g	3 g	23.1 g
Fat	0 g	0 g	0 g
Fibre	2.2 g	0.2 g	1.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of garlic, with a typical serving and FDA Daily Value for adults.

Micronutrients for Garlic
Nutrient	Per 100 g	Per serving (9 g)	% DV
Vitamins
Vitamin C	10 mg	0.9 mg	11%
Minerals
Selenium	9.8 µg	0.88 µg	18%

Source: USDA FoodData Central — Garlic, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat garlic?

Meta-analyses suggest small reductions in blood pressure with regular garlic intake.
Transforms cheap staples like beans and greens.
Cheap, keeps for months, and used almost daily.

How to include it

Crush and rest for ten minutes before cooking to develop allicin.
Roast whole heads until soft and spreadable.
Grate raw into dressings and yogurt sauces.

Things to consider

Supplement doses are far higher than culinary amounts — do not extrapolate.
High in fructans and a frequent IBS trigger; garlic-infused oil is a workaround.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Onion, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesPlant-Based

Onion, raw

The flavour base of most cuisines, with quercetin and prebiotic fructans.

kcal: 40
protein: 1.1 g
fibre: 1.7 g

per 100 g · Typical serving: 1 medium onion, raw (110 g)

Healthy FatsPlant-Based

Extra Virgin Olive Oil

The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.

kcal: 881
protein: 0 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (13.5 g)

Spinach, a nutrient-dense nutrient-dense food, photographed on a plain linen surface

Nutrient-DensePlant-Based

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal: 23
protein: 2.9 g
fibre: 2.2 g

per 100 g · Typical serving: 100 g raw

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