How Many Calories Are in 11 Grams of Garlic?

November 28, 2025 •

3 min read

According to nutritional data, 11 grams of raw garlic contains approximately 16 calories. This small amount adds significant flavor to dishes while contributing a minimal number of calories, making it a healthy culinary addition.

Quick Summary

This guide provides a detailed look at the calorie content and comprehensive nutritional profile for 11 grams of garlic, including its macronutrients, vitamins, and minerals.

Key Points

Calorie Count: 11 grams of raw garlic contains about 16 calories, a very small amount for powerful flavor.
Nutrient-Dense: Despite its low-calorie nature, garlic is rich in manganese, vitamin B6, vitamin C, and selenium.
Boosts Immunity: The allicin in garlic helps enhance immune cell function and fight off illness.
Supports Heart Health: Regular consumption may lower cholesterol and blood pressure, improving cardiovascular health.
Preparation Matters: Raw, crushed garlic offers the highest allicin potency, while cooking mellows the flavor and reduces some beneficial compounds.
Easy to Add: Garlic can be easily incorporated into many dishes, from sauces and soups to dips and dressings.

The Calorie Count of 11 Grams of Raw Garlic

Based on data from reputable nutritional sources, 11 grams of raw garlic contains approximately 16 calories. This calculation is useful for those meticulously tracking their dietary intake, but it is important to remember that garlic's main contribution to a meal is not its energy content, but its powerful flavor and nutritional value. The calorie density is quite low, with about 149 calories per 100 grams, reinforcing its role as a healthy seasoning.

Full Nutritional Profile for 11 Grams of Garlic

Beyond its low calorie count, 11 grams of garlic offers a range of beneficial micronutrients and macronutrients. While individual cloves can vary in size, this weight is equivalent to roughly two to three average-sized cloves. Here is a breakdown of what that serving provides:

Macronutrients:
- Carbohydrates: Approximately 4 grams
- Protein: Approximately 1 gram
- Fat: Less than 1 gram
Vitamins and Minerals:
- Manganese: Crucial for bone health and metabolism.
- Vitamin B6: Essential for brain development and immune function.
- Vitamin C: A powerful antioxidant that supports the immune system.
- Selenium: Important for thyroid function and has antioxidant properties.

Health Benefits of Incorporating Garlic

Garlic has been utilized for its medicinal properties for centuries across various cultures. The health benefits are primarily attributed to its sulfur-containing compounds, especially allicin, which is released when garlic is crushed, chopped, or minced. Garlic may support the immune system, contribute to cardiovascular health by potentially lowering cholesterol and blood pressure, offer antioxidant and anti-inflammatory effects, and possess antimicrobial properties.

Comparison of Raw vs. Cooked Garlic

How garlic is prepared significantly impacts its flavor and nutritional profile. Below is a comparison table to illustrate the key differences.


Feature	Raw Garlic	Cooked Garlic	Roasted Garlic
Flavor	Pungent, spicy, and sharp	Milder and sweeter, less intense	Very mild, sweet, and nutty
Allicin Potency	Maximum potency; allicin is released upon crushing	Reduced potency, as heat can degrade allicin	Very low potency; long exposure to heat destroys most allicin
Nutrient Retention	Higher concentration of heat-sensitive vitamins like C	Retains many vitamins and minerals but loses some potency	Retains many vitamins and minerals
Health Benefits	Often associated with the most potent benefits due to allicin	Still offers health benefits, but potentially less potent for some effects	Offers a delicious, mellow flavor and some health benefits
Best For...	Dips (hummus, guacamole), salad dressings, pesto	Soups, sauces, stir-fries, and stews	Spreading on bread, mashing into dips, or flavoring sauces

How to Enjoy Garlic in Your Diet

There are numerous ways to add garlic to your daily meals. For maximum health benefits, let crushed garlic rest for 10 minutes before cooking to allow allicin to form.

Incorporate into savory dishes: Add chopped or minced garlic to pasta sauces, stir-fries, marinades, or stews.
Roasted whole: Roast an entire bulb of garlic in the oven until the cloves are soft. The resulting paste can be spread on toast or used in dips.
Make dips and dressings: Blend raw, minced garlic into hummus, salsa, or homemade salad dressings for a sharp, flavorful kick.
Use in infused oils: Sauté whole garlic cloves in olive oil until golden, then remove the cloves and use the infused oil to dress cooked vegetables.
Garlic and honey: A popular method in some cultures is to mix chopped garlic with honey and consume it in the morning to aid with stomach infections.

A note on supplements

For those who dislike the taste of garlic, supplements like aged garlic extract are an alternative. These can offer similar health benefits, but it is always recommended to consult a healthcare provider before starting any new supplement regimen, as garlic can have interactions with certain medications, particularly blood thinners.

Conclusion

In summary, 11 grams of raw garlic contains approximately 16 calories, providing flavor with minimal energy content. It offers numerous health benefits due to its sulfur compounds, supporting the immune system and cardiovascular health. While cooking alters its properties, incorporating garlic in various forms is a simple way to boost flavor and wellness. You can learn more about general nutrition from reliable sources like the USDA SNAP-Ed Connection(https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/garlic).

Frequently Asked Questions

11 grams of garlic is equivalent to about 2 to 3 average-sized cloves, which is a moderate and very common amount to use in cooking. For most people, this amount is easily digested and adds great flavor to a meal.

A single medium clove of garlic, which weighs approximately 3 grams, contains around 4.5 calories. Therefore, the calorie count for a single clove is minimal.

Cooking garlic does not significantly change its overall calorie count. The main change is to the flavor and the potency of certain heat-sensitive compounds like allicin, which can degrade with high heat.

Raw, crushed garlic retains a higher concentration of allicin, the compound linked to many of its health benefits. While cooked garlic is still nutritious, raw garlic is considered more potent for some health-boosting effects.

Yes, consuming garlic can cause bad breath. The odor is due to sulfur compounds, particularly allyl methyl sulfide, which can linger in the body and be released through the breath.

In large quantities, garlic can sometimes cause upset stomach, bloating, or diarrhea in sensitive individuals. It can also thin the blood, so those on anticoagulant medications should consult a doctor before significantly increasing their intake.

For the maximum health benefits, crush or chop raw garlic and let it sit for about 10 minutes before adding it to food. This process maximizes the production of beneficial allicin. Incorporating it into dips, dressings, or adding it towards the end of the cooking process are all excellent ways to eat it.