Calorie content of garlic
Garlic is rich in carbohydrates, proteins and low in fat. The calorie content of garlic is low, therefore it is widely used for culinary purposes, including in the preparation of dietary meals with a low calorie content.
Calorie content of garlic
The nutritional value of garlic
The benefits of garlic lie in its nutritional value and low calorie content.
Group of vitamins, in mg, calculated for 100 g of the product:
- choline - 23.2;
- lutein with zeaxanthin - 16;
- ascorbic acid - 10;
- folates - 3;
- PP - 2.8;
- niacin - 1.2;
- thiamine - less than 1;
- riboflavin - less than 1;
- pyridoxine - 0.6;
- pantothenic acid - 0.596;
- alpha-tocopherol - 0.3;
- beta-carotene - 0.005;
- phylloquinone - 1.7 mcg.
A group of macro- and microelements, in mg, calculated for 100 g of the product:
- potassium - 260;
- calcium - 180;
- phosphorus - 100;
- magnesium - 30;
- sodium - 17;
- chlorine - 30;
- iron - 1.5;
- zinc - 1;
- manganese - less than 1;
- in small doses, copper (130 μg), selenium (14.2 μg), iodine (9 μg), cobalt (9 μg).
Acid group, in mg, calculated per 100 g of product:
- glutamic acid - 805;
- arginine - 634;
- aspartic acid - 489;
- leucine - 308;
- valine - 291;
- lysine - 273;
- linoleic acid - 229;
- isoleucine - 217;
- glycine - 2;
- omega-6 - 2;
- serine - 19;
- phenylalanine - 183;
- alanine - 132;
- threonine - 157;
- histidine - 13;
- proline - 100;
- palmitic acid - 87;
- tyrosine - 81;
- methionine - 76;
- tryptophan - 66;
- cysteine - 65;
- linolenic acid - 20;
- oleic acid - 1;
- capric acid - 2.
Also, the chemical composition of garlic contains about 25 g of starch and dextrins and about 4 g of mono- and disaccharides.
Distribution of BZHU in different types
The daily rate is three cloves
The calorie content of fresh garlic per 100 g is about 150.1 kcal. The energy value of fresh garlic is 513 kJ.
It contains:
- 29.9% carbohydrates, or 14% DV
- 6.5% protein, or 9% DV
- 1.5% fiber, or 7.5% DV
- 0.5% fat, or 0.8% DV
- 1.5% ash;
- 60% water.
The average weight of a garlic head is up to 25 g, therefore, in a clove of fresh garlic, the calorie content is only up to 6 kcal. The daily norm is up to 2-3 cloves with a calorie content of up to 18 calories.
Depending on the form in which you use the garlic seasoning, the body will receive a different amount of calories from the garlic.
Distribution of BZHU (in grams) and calorie content of garlic (in kcal) in different types:
| Garlic | Proteins, per 100 g | Fats, per 100 g | Carbohydrates, per 100 g | Total calories per 100 g |
| Boiled | 0,7 | 0,1 | 3 | 14,2 |
| Fried | 1,3 | 0,1 | 3,4 | 40 |
| Baked | 0,7 | 0,1 | 3 | 14,2 |
| Salty | 3,7 | 4,5 | 9,2 | 91 |
| Marinated | 3,4 | 0,4 | 10,5 | 46,6 |
| Dried | 13,5 | 0,4 | 70,1 | 329,4 |
| Garlic arrows | 1,3 | 0,1 | 3,4 | 24 |
| Garlic greens | 6,3 | 0,1 | 10,7 | 65,3 |
The benefits and harms of garlic
Garlic is a useful product for the body, acting as a natural antibacterial agent. This low calorie product is indicated for people with diabetes. However, if abused, it has the potential to cause minor harm to health.
Benefit
The elements in the chemical composition of garlic bring significant health benefits.
Vitamins from group B provide metabolic processes of proteins, fats and carbohydrates and take part in hormonal synthesis.They help the absorption of amino acids and sugars, supporting the adrenal glands. Group B controls nervous processes, regulates appetite and supports immunity, participates in oxidative and reduction processes, and helps to absorb iron.
Calcium and phosphorus contained in garlic are indispensable elements for physiological processes, including energy metabolism, acid-base regulation, and muscle contraction. They maintain the skeletal system in proper condition and are necessary for the mineralization of teeth. Cobalt present in perennials is responsible for metabolic processes, and manganese is responsible for the formation of connective tissue. Helps to assimilate proteins and carbohydrates and oxygenates tissues. Selenium acts as an antioxidant, enhancing protective functions.
Harm
Potential harm from garlic is obtained when this product is abused. This is due to increased toxicity, because the chemical composition contains sulfides that provoke a headache and cause distraction, and overeating also causes insomnia and bouts of heartburn.
Often, an allergic reaction occurs to garlic, therefore, food allergy sufferers should reduce the rate of seasoning.
Garlic is contraindicated in inflammatory processes in the organs of the digestive system and intestinal tract. People with hypertension and cardiac neuroses are limited in use.
Conclusion
Garlic contains a large amount of proteins, carbohydrates and a little fat. The calorie content of garlic is low, there are up to 6 calories in 1 clove, therefore it is a suitable product for dietary meals. Subject to the rules of use, the product brings tangible health benefits, but the abuse of garlic can cause minor harm.