General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Vegetables and starchy roots

Garlic

Garlic has 149 kcal and 2.1 g of fiber per 100 g (3.5 oz), a low energy density.

USDA description: Garlic, raw

  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 149 kcal/100 g+1
Protein: 4.3 g/100 kcal+1
Fiber: 1.4 g/100 kcal0
Solid food with 58.6 g of water, under 700

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
Next review
Sources
7 primary
Data
USDA FDC 169230

No clinical review. No advertising from drug companies and no affiliate links.How we work

Nutrition facts

Calories
4 kcal per serving
149 kcal per 100 g (3.5 oz)
Protein
0.2 g per serving
6.4 g per 100 g (3.5 oz)
Carbohydrates
1 g per serving
33.1 g per 100 g (3.5 oz)
of which sugars
0 g per serving
1 g per 100 g (3.5 oz)
Fiber
0.1 g per serving
2.1 g per 100 g (3.5 oz)
Fat
0 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0.1 g per 100 g (3.5 oz)
Water
1.8 g per serving
58.6 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Garlic, raw (FDC ID 169230), accessed September 23, 2026.

A typical 3 g (0.1 oz) serving provides about 4 kcal, 0.2 g of protein, and 0.1 g of fiber.

The typical serving (3 g (0.1 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Garlic (Allium sativum) is a bulb, the head, made up of several cloves, in the same family as onions and leeks. It has the same name, ajo, in Spain and Latin America and is sold as dried heads, white or purple, peeled, minced in jars or powdered, and also as green garlic, the young shoots, and as black garlic, made by keeping it for weeks at a controlled temperature and humidity. This page covers raw garlic, with 149 kcal and 6.36 g of protein per 100 g according to USDA, but a clove weighs about 3 g.

A 3 g clove provides about 4 kcal and 0.2 g of protein, so it does not change the numbers on the plate: it adds flavor to protein and vegetables, as in the lemon chicken with sautéed vegetables or the turkey meatballs in tomato sauce. The 2025 nutrition advisory on GLP-1 therapy suggests starting meals with protein, and garlic helps a grilled chicken breast or baked fish taste of more without adding fat. The US National Institutes of Health list garlic and garlic salt among the foods that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with these medications according to the Wegovy label; if it bothers you, especially in the first few days of treatment or after a dose increase, try using less.

What the evidence says

It has 31.2 mg of vitamin C per 100 g according to USDA, but a 3 g clove provides 0.9 mg, about 1% of the EU's 80 mg reference value, so its per-100 g figures say little about what it provides in practice (Regulation (EU) No 1169/2011). The 2012 Cochrane review of garlic in people with high blood pressure found only two placebo-controlled trials, with 87 patients in total and garlic preparations such as garlic powder. It concluded that there is not enough evidence to know whether garlic reduces deaths or cardiovascular problems, and that the blood pressure reduction the trials measured was so imprecise that its real effect is hard to know. The EU has not authorized any health claim for garlic as a food: the only authorized entry in the EU register that mentions it is for a food supplement that combines garlic extract with seven other ingredients, red yeast rice among them.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about garlic

How many grams of protein are in a 3 g (0.1 oz) serving of garlic?

100 g (3.5 oz) of garlic has 6.4 g of protein. A typical 3 g (0.1 oz) serving has about 0.2 g of protein. That is 4.3 g of protein per 100 kcal.

How many kcal are in a 3 g (0.1 oz) serving of garlic?

100 g (3.5 oz) of garlic has 149 kcal. A typical 3 g (0.1 oz) serving has about 4 kcal. That is a low energy density.

How much fiber is in a 3 g (0.1 oz) serving of garlic?

100 g (3.5 oz) of garlic has 2.1 g of fiber. A typical 3 g (0.1 oz) serving has about 0.1 g of fiber.

Does garlic keep you full?

Moderately: our estimated satiety score is 3 out of 5. Calculation: 1 (base) + 1 (low energy density: 149 kcal/100 g) + 1 (protein: 4.3 g/100 kcal) + 0 (fiber: 1.4 g/100 kcal) + 0 (solid food with 58.6 g of water, under 70) = 3. It is an estimate based on its composition, not a measurement in people.

How does garlic fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about garlic on a GLP-1 medication. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of garlic?

We use 3 g (0.1 oz) as a typical serving. That amount provides about 4 kcal, 0.2 g of protein, and 0.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Garlic, raw (FDC ID 169230).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
  4. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  6. Meta-analysisCochrane Database of Systematic Reviews.Stabler SN, Tejani AM, Huynh F, Fowkes C. Garlic for the prevention of cardiovascular morbidity and mortality in hypertensive patients. Cochrane Database Syst Rev. 2012;(8):CD007653. doi:10.1002/14651858.CD007653.pub2.accessed .
  7. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .