Vegetables / Allium Vegetables
Garlic bulb
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 129kcal / 2530kcal (5%) |
Macronutrients
Protein | 7 g/ 71g (9%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
| |||||||
Total Carbs | 24.6 g/ 348g (7%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.23 mg/ 1mg (19%) source |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 7 mg/ 70mg (10%) |
Minerals
Calcium | 28 mg/ 750mg (3%) |
Phosphorus | 121 mg/ 700mg (17%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 10 mg/ 1500mg (0.67%) very low |
What is this food?
Garlic bulb (used as a flavoring ingredient).
Why it matters to health
Garlic adds flavor with very little fat and no cholesterol. It also brings some dietary fiber (about 1.7 g per 100 g) and small amounts of sugar. The carbs are mostly from natural sugars, so it won’t usually “overload” your meal when used for cooking. It’s also low in sodium (about 10 mg per 100 g), which is helpful since many Filipino dishes can become salty from added salt, bagoong, soy sauce, or patis.
Healthier tips
- Use garlic to boost taste so you may need less salt or salty sauces.
- For everyday meals, add garlic to viands, soups, and stir-fries; a few cloves per serving is usually enough.
- If you’re watching carbs, remember garlic is not a main carb source—pair it with rice or other carbs in proper portions and add vegetables + protein for balance.
- For snacks, you can include garlic-flavored options (like garlic rice or garlic toppings) but keep portions reasonable.
Common Filipino dishes
Sinigang, Adobo, Sinangag, Garlic fried rice, Kare-kare, Tinola
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon