A culinary bulb rich in organosulfur compounds, notably allicin produced via enzymatic activation upon crushing (USDA). Consumed globally as an aromatic foundational ingredient, garlic contributes bioactive sulfur species associated with vascular health and antioxidant pathways within overall balanced dietary patterns (Harvard Nutrition Source, PubMed).
Supports
Cardiovascular and Vascular SupportAntioxidant and Cellular Protection
Calories
143
kcal / 100g
Protein
6.6g
per 100g
Vitamin B6
86%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-free
Recommended intake
How much Garlic — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Garlic is especially good for
When to be careful
Be careful with Garlic if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Garlic?
How it works in the body
The mechanisms behind Garlic
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Garlic maps to body functions
Health benefit
Cardiovascular and Vascular Support
Organosulfur compounds in garlic, such as allicin and S-allylcysteine, contribute to endothelial nitric oxide pathways and may support healthy blood pressure and vascular function within a balanced diet (PubMed, Harvard Nutrition Source).
Health benefit
Antioxidant and Cellular Protection
Garlic contains bioactive sulfur species and polyphenols that support endogenous antioxidant defenses, helping protect cells against oxidative stress (NIH ODS, PubMed).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories143kcal
Protein6.6g
Carbohydrates28.2g
Fat0.4g
Fibre2.7g
Sodium0mg
Vitamins
Vitamin C10.0mg
Vitamin B61.2mg
Minerals
Calcium181.0mg
Selenium9.8µg
Manganese1.7mg
Show raw per-100 g values
Calories143kcal
Protein6.62g
Carbohydrates28.2g
of which sugars0g
Fat0.38g
of which saturates0g
Fibre2.7g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Garlic
More recipes featuring Garlic are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Crush or chop and let sit 10 minutes before cooking to preserve allicin.
Roast whole heads until soft and sweet.
Add near the end of cooking for a stronger flavour.
Things to consider
Context matters
Raw or concentrated garlic intake may irritate the gastric mucosa, leading to heartburn, digestive distress, or reflux in sensitive individuals (Harvard Nutrition Source).
Bioactive compounds in garlic exhibit mild antiplatelet activity, which may interact with anticoagulant or blood-thinning medications (NIH ODS, PubMed).
Garlic is rich in fructans (FODMAPs), which may trigger abdominal bloating and distress in people with irritable bowel syndrome (PubMed).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
