Garlic, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 6.4 g · 25 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 33.1 g · 132 kcal/100g
Fiber 2.1 g
Water 59 g
Total energy 149 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.5g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.23g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 82 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 82%
Lysine 95%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (82% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 31.2 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.20 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 1.24 mg
Folate (B9) 3 µg
Vitamin B12 0.00 µg

Minerals

Calcium 181 mg
Iron 1.7 mg
Magnesium 25 mg
Phosphorus 153 mg
Potassium 401 mg
Sodium 17 mg
Zinc 1.2 mg
Copper 0.30 mg
Manganese 1.67 mg
Selenium 14.2 µg

Notable source of Vitamin B6 (88% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.