How many calories are in garlic and herbs? The surprising facts for flavorful cooking

December 11, 2025 •

3 min read

A single, average-sized raw garlic clove contains just 4 to 5 calories. So, how many calories are in garlic and herbs largely depends on whether they are fresh or dried and how much you use, but they are consistently one of the best ways to add powerful flavor to your food without adding significant calories.

Quick Summary

Garlic and herbs add minimal calories to meals, making them ideal for weight management. Fresh and dried options differ in caloric density, but both are low-impact. The total calorie count is influenced by how they are prepared, especially when combined with oils or butter, not the seasonings themselves.

Key Points

Garlic calories are minimal: A single raw clove contains only 4-5 calories, and a teaspoon of garlic powder is around 8-10 calories.
Herbs are nearly calorie-free: Both fresh and dried herbs add negligible calories to a dish when used in typical cooking quantities.
Preparation method is key: The way you cook with garlic and herbs, especially with added oils or butter, is what significantly impacts the total calorie count, not the herbs themselves.
Fresh vs. dried density: Dried herbs are more calorically dense per gram due to water removal, but this is insignificant considering the small amounts used.
Flavor without fat: Garlic and herbs are excellent tools for adding robust flavor to dishes, reducing the need for high-fat or high-sugar ingredients.
Health benefits beyond calories: Beyond flavor, garlic provides cardiovascular benefits, while herbs are rich in antioxidants and micronutrients.

The Calorie Breakdown of Garlic

Garlic is a staple in cuisines worldwide, celebrated for its pungent flavor and health benefits. A standard clove (about 3 grams) of raw garlic contains very few calories, derived mostly from carbohydrates. However, the calorie count can vary depending on its form.

Fresh vs. Dried Garlic

When garlic is dehydrated to create garlic powder, its weight and moisture content are reduced, concentrating its nutrients and, therefore, its calories per gram. However, since you use a much smaller amount of powder compared to fresh cloves, the total calorie contribution is still minor. One teaspoon of garlic powder, for example, contains approximately 8-10 calories. This makes both forms excellent for adding robust flavor for minimal caloric cost.

The Calorie Count of Herbs

Fresh and dried herbs are essentially calorie-free in the quantities typically used for cooking. Their vibrant flavors come from concentrated volatile oils, not from macronutrients like fat, protein, or carbs. This makes them an invaluable tool for enhancing dishes without derailing dietary goals. Dried herbs are more calorically dense by weight than fresh herbs because the water has been removed, but this is negligible given the small serving size.

Here are some common herbs and their approximate calorie counts per teaspoon of dried leaves:

Oregano: 3-5 calories
Parsley: 1 calorie
Rosemary: 4 calories
Basil: 2 calories
Thyme: 3 calories

And for fresh herbs, the numbers are even lower due to the water content:

Fresh Basil: 2 tablespoons (~1.2 kcal)
Fresh Parsley: 2 tablespoons (~1 kcal)

Comparison Table: Fresh Garlic, Dried Garlic, and Common Herbs


Ingredient	Serving Size	Approximate Calories	Notes
Raw Garlic	1 clove (~3g)	4-5 kcal	Excellent low-calorie flavoring.
Garlic Powder	1 tsp (~2.4g)	8-10 kcal	Drier and more concentrated flavor, used in smaller doses.
Fresh Parsley	2 tbsp (~3.8g)	~1 kcal	Bright, fresh flavor, often used as a garnish or mixed in.
Dried Parsley	1 tsp (~0.5g)	~1 kcal	More subdued flavor, great for sauces and long-cooked dishes.
Fresh Oregano	1 tbsp	9 kcal	Strong flavor, best added towards the end of cooking.
Dried Oregano	1 tsp (~1.8g)	5 kcal	Pungent, classic Mediterranean flavor, good for marinades.

The Importance of Preparation Method

While the calories in garlic and herbs themselves are minimal, the overall calorie count of a dish can change dramatically based on how you prepare them. This is a crucial point for anyone watching their calorie intake. For example, sautéing garlic and herbs in olive oil, a common practice, significantly increases the dish's total calories because olive oil is calorie-dense (about 120 calories per tablespoon). Similarly, a garlic and herb butter spread can be very high in calories.

To keep calories low, try these methods:

Infused liquids: Use minced garlic and fresh herbs to infuse broths, low-sodium stocks, or vinaigrettes made with vinegar or citrus juice instead of oil.
Dry rubs: Mix dried garlic powder and herbs with spices to create a calorie-free rub for meats, fish, or vegetables before baking or grilling.
Finishing touches: Sprinkle fresh, finely chopped herbs like parsley or cilantro over your meal right before serving. The intense, fresh flavor makes a big impact for zero calories.

Health Benefits Beyond the Calorie Count

Both garlic and herbs offer substantial health benefits, thanks to their rich content of bioactive compounds, vitamins, and minerals. Garlic contains allicin, which is released when it's crushed or chopped and is linked to numerous health benefits, including cardiovascular support and potential anti-inflammatory effects.

Herbs are a source of powerful antioxidants, with some studies suggesting they contain more antioxidant activity than many fruits and vegetables. Including a variety of herbs in your diet is an easy way to boost your micronutrient intake and fight against oxidative stress.

Conclusion

Ultimately, the question of how many calories are in garlic and herbs is a reassuring one for anyone focused on healthy eating. The answer is: very few. They provide a high-impact, low-calorie method for flavoring your food, allowing you to reduce your reliance on high-fat sauces and added sugars. The key to keeping your meals low in calories is not to worry about the garlic or herbs themselves but to be mindful of what you add to them, such as oils and fats. By using them strategically, you can create delicious, satisfying, and healthy meals. A fantastic resource for more tips on healthy cooking and meal preparation can be found at the USDA SNAP-Ed Connection.

Frequently Asked Questions

Dried herbs contain a higher concentration of calories per gram because the water has been removed. However, because you use far less dried herb than fresh, the overall calorie contribution to a meal is essentially the same and still negligible.

No, cooking garlic itself does not significantly increase its calorie count. Any increase in calories typically comes from the cooking medium, such as oil or butter, that is added to the pan.

While garlic and herbs don't cause weight loss on their own, they are extremely helpful by providing maximum flavor for minimal calories. This allows you to create satisfying dishes without high-calorie flavorings, supporting a calorie-controlled diet.

To add maximum flavor with minimal calories, use minced garlic and fresh herbs to infuse calorie-free liquids like vinegar or low-sodium broth. You can also mix them into dry rubs for meats or sprinkle fresh herbs over finished dishes.

Most commercial garlic and herb seasoning blends contain very few calories per serving. However, it's wise to check the nutrition label, as some might include added sugars or high-sodium ingredients that can impact your diet.

Garlic is neither an herb nor a vegetable in a culinary sense. It is a member of the lily family and grows as a bulb. Botanically, it is classified as a vegetable, though it's typically used more like an herb or spice for flavoring.

Yes, both offer numerous health benefits. Garlic contains compounds like allicin known for heart health, while herbs are packed with antioxidants, vitamins, and minerals that protect against various diseases.