Garlic, raw
Common food
Photo: Wikipedia
Raw garlic is a pungent, spicy bulb with a crisp, juicy texture and a sharp, sulfurous bite that mellows into a lingering heat. Nutritionally, it's a low-calorie powerhouse, delivering a notable 6.62g of protein per 100g and a significant 2.7g of dietary fiber, all while containing virtually no fat.
💚 Why it's loved
People love raw garlic for its irreplaceable, fiery kick that can transform a simple dish, and its central role in the flavor foundations of countless global cuisines, from Italian aglio e olio to Korean kimchi.
⚠️ Watch-outs & how to enjoy it better
Raw garlic's intense flavor can cause strong, lingering breath and digestive discomfort for some. Its compounds can also act as a mild blood thinner and may interact with certain medications. To mitigate, consume it with a meal containing fats (like olive oil) or proteins to buffer its sharpness, and practice good oral hygiene afterward.
Key benefits
- Rich in organosulfur compounds like allicin, which are activated when crushed or chewed.
- Excellent source of manganese and vitamin B6.
- Provides prebiotic fiber to support gut health.
- Contains antioxidants that help combat oxidative stress.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ancient Egyptian workers were given garlic to boost stamina and strength, and it was even placed in the tombs of pharaohs as a food for the afterlife.
Full nutrition (scales with serving)
| Water | 63.1 g |
| Energy | 143 kcal |
| Protein | 6.6 g |
| Total lipid (fat) | 0.38 g |
| Carbohydrate, by difference | 28.2 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 181 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.30 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 10.0 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 1.2 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 23.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How can I reduce garlic's harsh bite when eating it raw?
Mince or crush it and let it sit for 10 minutes before eating. This allows the enzyme alliinase to fully convert allicin, which can mellow the initial sharpness. You can also finely mince it and briefly rinse it under cold water.
Is raw garlic more nutritious than cooked garlic?
Raw garlic retains more of its heat-sensitive compounds like allicin. However, cooking garlic, especially gently, makes its antioxidants more bioavailable and easier on the digestive system for many people.
Why does raw garlic make my stomach hurt?
Raw garlic contains fructans, a type of FODMAP that can be difficult to digest for some individuals, potentially causing gas, bloating, or discomfort. Cooking the garlic breaks down these fructans, often making it more tolerable.