Garlic, raw

1 cup (136 g): 203 kcal, 8.6 g protein, 45 g carbohydrate and 0.7 g fat.

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Nutrition Facts

Serving size1 cup (136 g)

Amount per serving

Calories200

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 45g	16%
Dietary Fiber 3g	10%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 9g	17%
Vitamin D 0mcg	0%
Calcium 250mg	20%
Iron 2.3mg	15%
Potassium 550mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (136 g) gives you

High in Copper (45% DV), Manganese (99% DV), Selenium (35% DV), Vitamin C (47% DV), Thiamin (B1) (23% DV), Vitamin B6 (99% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

16% protein · 81% carbohydrate · 3% fat

Protein: 9 g 16%
Carbs: 45 g 82%
Fat: 1 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 58% of foods
Protein: more than 42% of foods
Total fat: less than 79% of foods
Carbohydrate: more than 78% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 54% of foods
Sodium: less than 79% of foods

All nutrients (57)

Amounts for 1 cup (136 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	203 kcal	149 kcal
Protein	8.65 g	6.36 g	17%
Carbohydrate	45 g	33.1 g	16%
Dietary fiber	2.86 g	2.1 g	10%
Total sugars	1.36 g	1 g
Water	79.7 g	58.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.68 g	0.5 g	1%
Saturated fat	0.121 g	0.089 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.015 g	0.011 g
Polyunsaturated fat	0.339 g	0.249 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	246 mg	181 mg	19%
Iron	2.31 mg	1.7 mg	13%
Magnesium	34 mg	25 mg	8%
Phosphorus	208 mg	153 mg	17%
Potassium	545 mg	401 mg	12%
Sodium	23.1 mg	17 mg	1%
Zinc	1.58 mg	1.16 mg	14%
Copper	0.407 mg	0.299 mg	45%
Manganese	2.27 mg	1.67 mg	99%
Selenium	19.3 mcg	14.2 mcg	35%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	42.4 mg	31.2 mg	47%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.109 mg	0.08 mg	1%
Vitamin K	2.31 mcg	1.7 mcg	2%
Thiamin (B1)	0.272 mg	0.2 mg	23%
Riboflavin (B2)	0.15 mg	0.11 mg	12%
Niacin (B3)	0.952 mg	0.7 mg	6%
Pantothenic acid (B5)	0.811 mg	0.596 mg	16%
Vitamin B6	1.68 mg	1.24 mg	99%
Folate	4.08 mcg	3 mcg	1%
Vitamin B12	0 mcg	0 mcg	0%
Choline	31.6 mg	23.2 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.09 g	0.066 g
Threonine	0.214 g	0.157 g
Isoleucine	0.295 g	0.217 g
Leucine	0.419 g	0.308 g
Lysine	0.371 g	0.273 g
Methionine	0.103 g	0.076 g
Cystine	0.088 g	0.065 g
Phenylalanine	0.249 g	0.183 g
Tyrosine	0.11 g	0.081 g
Valine	0.396 g	0.291 g
Arginine	0.862 g	0.634 g
Histidine	0.154 g	0.113 g
Alanine	0.18 g	0.132 g
Aspartic acid	0.665 g	0.489 g
Glutamic acid	1.09 g	0.805 g
Glycine	0.272 g	0.2 g
Proline	0.136 g	0.1 g
Serine	0.258 g	0.19 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 169230(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.