Garlic, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw garlic is a pungent, crisp bulb with a sharp, spicy flavor that mellows into a complex, earthy sweetness when cooked. Nutritionally, it's a powerhouse of manganese and vitamin B6, with a notable concentration of allicin, the compound responsible for its characteristic aroma and many of its health benefits. Its texture is firm and slightly fibrous, offering a satisfying crunch when sliced or minced.
💚 Why it's loved
People love garlic for its transformative, irreplaceable flavor that forms the aromatic base of countless cuisines worldwide. It's celebrated for its versatility, able to be roasted, sautéed, or used raw to add depth, warmth, and a signature savory punch to dishes.
⚠️ Watch-outs & how to enjoy it better
Raw garlic can cause digestive discomfort, heartburn, or bad breath for some individuals. To mitigate this, it's often cooked to mellow its sharpness, or paired with fats (like olive oil) or proteins to slow digestion and reduce potential blood sugar spikes. Those with sensitive stomachs should start with small amounts.
Key benefits
- Rich in manganese, vitamin B6, and vitamin C.
- Contains allicin, a sulfur compound with antioxidant properties.
- May support immune function and cardiovascular health.
- Low in calories and fat, adding flavor without excess energy.
- Provides prebiotic fiber to support gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ancient Egyptian workers building the pyramids were given garlic daily to boost their strength and stamina, and it was even used as currency to pay them.
Full nutrition (scales with serving)
| Water | 63.1 g |
| Energy (Atwater General Factors) | 143 kcal |
| Energy (Atwater Specific Factors) | 130 kcal |
| Energy | 143 kcal |
| Energy | 597 kj |
| Nitrogen | 1.1 g |
| Protein | 6.6 g |
| Total lipid (fat) | 0.38 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 28.2 g |
| Fiber, total dietary | 2.7 g |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 10.0 mg |
FAQ
How do I remove garlic smell from my hands?
Rub your hands on a stainless steel object (like a sink or spoon) under cold water, or wash with lemon juice. The sulfur compounds in garlic bind to the steel or are neutralized by the acid.
Is raw garlic more nutritious than cooked?
Raw garlic contains more allicin, which is formed when the clove is crushed or chopped. However, cooking can make other nutrients more bioavailable and is easier on the digestive system.
Can I grow garlic at home?
Yes, garlic is easy to grow in home gardens. Plant individual cloves in well-drained soil in the fall for a summer harvest, ensuring they get plenty of sun.