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Garlic Nutrition
the nutritional value of garlic and full garlic nutrition information...
Garlic is well know for its positive effect on blood pressure and cholesterol levels. Garlic also contains other powerful antioxidants which make them a superior nutritional vegetable.
Garlic contains special compounds which have many health giving effects. Garlic nutrition has a positive effect on blood pressure and
cholesterol
levels. Regular consumption of garlic may also help to prevent atherosclerosis (thickening of the artery walls which may lead to stroke).
Garlic contains compounds which promote cardiovascular health. Studies have shown that regular consumption of garlic helps with the relaxation and enlargement of the bodies' blood vessels which can help lower blood pressure and improve blood circulation.
Garlic provides selenium which provides protection from free radical damage and also plays a part in thyroid gland health.
Garlic is an excellent source of manganese. Manganese helps the body to synthesize fatty acids and cholesterol, helps with blood sugar levels and plays a part in thyroid gland health. Manganese also promotes nerve health and protects the bodies' cells from free radical damage.
Garlic nutrition also provides plenty of vitamin B6 which supports the nervous system and promotes the breakdown of sugars and starches. B6 also helps to prevent homocysteine build up in the blood.
Garlic contain good amounts of niacin (vitamin B3) which
helps to lower cholesterol levels and stabilises the blood sugar. B3 also helps the body to process fats.
Garlic also contains good amounts of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into energy and plays a part in the health of the adrenal glands.
Garlic is a very good source of
calcium
which promotes healthy and strong bones and also helps the nerves and muscles to function properly.
Garlic is a good source of potassium which helps the nerves and muscles to function properly and maintains the bodies' acid balance. Potassium also helps lower the risk of high blood pressure.
Garlic is also a good source of vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.
One garlic clove contains around 4 calories.
THE FULL NUTRITIONAL VALUE OF GARLIC:
Garlic, rawRefuse: 13% (Knob and skin)
Scientific Name: Allium sativum
NDB No: 11215 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
136g
| | Proximates
|
|
Water
|
g
|
79.67
|
|
Energy
|
kcal
|
203
|
|
Energy
|
kJ
|
847
|
|
Protein
|
g
|
8.65
|
|
Total lipid (fat)
|
g
|
0.68
|
|
Ash
|
g
|
2.04
|
|
Carbohydrate, by difference
|
g
|
44.96
|
|
Fiber, total dietary
|
g
|
2.9
|
|
Sugars, total
|
g
|
1.36
| | Minerals
|
|
Calcium, Ca
|
mg
|
246
|
|
Iron, Fe
|
mg
|
2.31
|
|
Magnesium, Mg
|
mg
|
34
|
|
Phosphorus, P
|
mg
|
208
|
|
Potassium, K
|
mg
|
545
|
|
Sodium, Na
|
mg
|
23
|
|
Zinc, Zn
|
mg
|
1.58
|
|
Copper, Cu
|
mg
|
0.407
|
|
Manganese, Mn
|
mg
|
2.274
|
|
Selenium, Se
|
mcg
|
19.3
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
42.4
|
|
Thiamin
|
mg
|
0.272
|
|
Riboflavin
|
mg
|
0.150
|
|
Niacin
|
mg
|
0.952
|
|
Pantothenic acid
|
mg
|
0.811
|
|
Vitamin B-6
|
mg
|
1.680
|
|
Folate, total
|
mcg
|
4
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
4
|
|
Folate, DFE
|
mcg_DFE
|
4
|
|
Choline, total
|
mg
|
31.6
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
7
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
12
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
22
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.11
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
2.3
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.121
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.003
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.118
|
|
18:0
|
g
|
0.000
|
|
Fatty acids, total monounsaturated
|
g
|
0.015
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.015
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.339
|
|
18:2 undifferentiated
|
g
|
0.311
|
|
18:3 undifferentiated
|
g
|
0.027
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.090
|
|
Threonine
|
g
|
0.214
|
|
Isoleucine
|
g
|
0.295
|
|
Leucine
|
g
|
0.419
|
|
Lysine
|
g
|
0.371
|
|
Methionine
|
g
|
0.103
|
|
Cystine
|
g
|
0.088
|
|
Phenylalanine
|
g
|
0.249
|
|
Tyrosine
|
g
|
0.110
|
|
Valine
|
g
|
0.396
|
|
Arginine
|
g
|
0.862
|
|
Histidine
|
g
|
0.154
|
|
Alanine
|
g
|
0.180
|
|
Aspartic acid
|
g
|
0.665
|
|
Glutamic acid
|
g
|
1.095
|
|
Glycine
|
g
|
0.272
|
|
Proline
|
g
|
0.136
|
|
Serine
|
g
|
0.258
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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