Vegetables / Allium Vegetables
Garlic lvs & bulb
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 79kcal / 2530kcal (3%) |
Macronutrients
Protein | 2.6 g/ 71g (3%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 15.8 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 33 mg/ 70mg (47%) high |
Minerals
Calcium | 94 mg/ 750mg (12%) |
Phosphorus | 53 mg/ 700mg (7%) |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 31 mg/ 1500mg (2%) very low |
What is this food?
Garlic leaves and bulb (often used like a vegetable or as a flavorful add-on in ulam).
Why it matters to health
Garlic leaves/bulb can support a healthier diet because they’re low in fat and cholesterol, and they provide dietary fiber (5 g per 100 g) that helps keep your digestion regular and supports fullness. They also have carbohydrates (15.8 g) with some natural sugar (4.5 g), so they fit well as part of meals. Sodium is relatively low (31 mg per 100 g), but the overall sodium in your dish can still rise depending on how much salt, bagoong, patis, or seasoning you add.
Healthier tips
- Use garlic leaves/bulb to flavor your ulam so you may need less salty seasoning.
- Pair with protein (fish, chicken, tofu, eggs) and fiber-rich vegetables for balanced meals.
- For portion: aim for about 1–2 servings of vegetables per meal (you can include garlic leaves as part of that).
- If you’re cooking with lots of oil, keep the oil measured—garlic leaves themselves are naturally low in fat.
- For snacks, you can include garlic leaves in veggie-based sides (e.g., sautéed greens) instead of relying on salty crackers.
Common Filipino dishes
Garlic fried rice, Sinangag with garlic, Ginataang gulay (with garlic leaves), Garlic sautéed kangkong, Tinola (with garlic and greens), Adobong gulay
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.
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