Garlic
One of nature's most powerful flavourings for health, rich in the bioactive compound allicin, which supports healthy blood pressure. Its small daily portion (one or two cloves) makes its glycemic effect practically zero.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A companion to healthy everyday dishes; it supports insulin sensitivity, healthy triglyceride levels and healthy blood vessels.
Best preparation methods
Crush a garlic clove and leave it exposed to the air for 5 to 10 minutes before cooking or eating it; this pause allows allicin to form.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (5 g) |
|---|---|---|
| Calories | 149 kcal | 7.5 kcal |
| Protein | 6.4 g | 0.3 g |
| Carbohydrate | 33 g | 1.7 g |
| Available carbohydrate | 30.9 g | 1.5 g |
| Fat | 0.5 g | 0 g |
| Dietary fibre | 2.1 g | 0.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 149 kcal per 100 g, ranking 25 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Garlic good for weight loss?
It can fit a balanced plan with portion control: a 5 g portion gives 7 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Garlic affect blood sugar?
Garlic contains only 30.9 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Garlic?
A typical 5 g portion of Garlic provides about 7 kcal, 0.3 g protein, 1.7 g carbohydrate, 0 g fat and 0.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.