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Garlic

BLS 4.0 food: Garlic raw (Knoblauch roh), code G490100 · cross-reference USDA FDC #169230

Per portion (5 g)

4.8 kcalenergy

0.3 gprotein

1.4 gfibre

0.02 gfat

0.15 gcarbohydrate

Verified benefits — authorised EU health claims

Garlic meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.

Protein contributes to a growth in muscle mass.

✓ 25 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of muscle mass.

✓ 25 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of normal bones.

✓ 25 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of bones.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of cartilage.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Show 31 more authorised claims

Vitamin C contributes to normal collagen formation for the normal function of gums.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of skin.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal energy-yielding metabolism.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal psychological function.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the normal function of the immune system.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the protection of cells from oxidative stress.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the reduction of tiredness and fatigue.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C increases iron absorption.

✓ 14 mg per 100 g = 18 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to normal energy-yielding metabolism.

✓ 0.2 mg per 100 g = 18 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to normal psychological function.

✓ 0.2 mg per 100 g = 18 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to the normal function of the heart.

✓ 0.2 mg per 100 g = 18 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to maternal tissue growth during pregnancy.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal blood formation.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal psychological function.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the normal function of the immune system.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the reduction of tiredness and fatigue.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate has a role in the process of cell division.

✓ 81 µg per 100 g = 41 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to the maintenance of normal blood pressure.

✓ 385 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to normal muscle function.

✓ 385 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Phosphorus contributes to the maintenance of normal bones.

✓ 134 mg per 100 g = 19 % of the EU NRV (700 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to normal spermatogenesis.

✓ 14.2 µg per 100 g = 26 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the maintenance of normal hair.

✓ 14.2 µg per 100 g = 26 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the maintenance of normal nails.

✓ 14.2 µg per 100 g = 26 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the normal function of the immune system.

✓ 14.2 µg per 100 g = 26 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the normal thyroid function.

✓ 14.2 µg per 100 g = 26 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Copper contributes to maintenance of normal connective tissues.

✓ 0.15 mg per 100 g = 15 % of the EU NRV (1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Copper contributes to normal hair pigmentation.

✓ 0.15 mg per 100 g = 15 % of the EU NRV (1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Copper contributes to normal iron transport in the body.

✓ 0.15 mg per 100 g = 15 % of the EU NRV (1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Copper contributes to the normal function of the immune system.

✓ 0.15 mg per 100 g = 15 % of the EU NRV (1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the maintenance of normal bones.

✓ 0.34 mg per 100 g = 17 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the normal formation of connective tissue.

✓ 0.34 mg per 100 g = 17 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Also low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”

Goals this food supports

⚖️ Lose weight 💪 Build & keep muscle 🩺 Healthy blood pressure ❤️ Heart health 🩸 Blood flow & blood vessels 💞 Sexual health & fertility 🙂 Mood & psychological function ⚡ More energy, less tiredness 🦴 Strong bones & teeth 🦵 Joints & cartilage 🛡️ Immune system ✨ Healthy skin 💇 Hair & nails 🩸 Healthy blood & iron 🌱 Long life & healthy ageing 🦋 Thyroid function

Full nutrient profile

Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).

Energy & macronutrients

Nutrient	per 100 g	per 5 g	%NRV	Origin
Energy	97 kcal	4.8 kcal		BLS `ENERCC` · Calculated by formula
Protein	6 g	0.3 g		BLS `PROT625` · Other nutrient database reference Converted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Fat	0.42 g	0.02 g		BLS `FAT` · Scientific literature reference Tsiaganis MC, Laskari K, Melissari E; Fatty acid composition of Allium species lipids; Journal of Food Composition and Analysis; 2006
Carbohydrate (available)	3 g	0.15 g		BLS `CHO` · Calculated by formula
Sugars (total)	2 g	0.1 g		BLS `SUGAR` · Calculated by formula
starch	1 g	0.05 g		BLS `STARCH` · Übernommener Wert
Dietary fibre	28.3 g	1.4 g		BLS `FIBT` · Scientific literature reference Converted value from: Gorinstein, S., et al.; Comparison of the bioactive compounds and antioxidant potentials of fresh and cooked Polish, Ukrainian, and Israeli garlic.; Journal of Agricultural and Food Chemistry; 2005; 52; 1 Converted value from: Lee, Y., et al. ; Analytical dietary fiber database for the National Health and Nutrition Survey in Korea.; Journal of Food Composition and Analysis; 2008; 21 Judaprasong, K. et al.; Investigation of Thai plants for potential sources of inulin-type fructans; 2011
Water	65.4 g	3.3 g		BLS `WATER` · Aggregated from several sources reference Priecina, L. and D. Karklina; Determination of major sugars in fresh and dried spices and vegetables using high performance liquid chromatography.; FOODBALT; 2014 Shohag, M. J. I., et al.; Folate Content and Composition of Vegetables Commonly Consumed in China.; Journal of Food Science; 2012; 77; 11 Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1 Sajid, M., et al.; Chemical and mineral analysis of garlic: a golden herb.; Pakistan Journal of Food Sciences; 2014; 24; 2 Fante, L. and C. P. Z. Noreña; Quality of hot air dried and freeze-dried of garlic (Allium sativum L.).; Journal of Food Science and Technology; 2015; 52; 1 Pardo, J. E., et al. ; Physical-chemical and sensory quality evaluation of garlic cultivars.; Journal of Food Quality; 2007; 30; 5
Salt	0.02 g	0.0 g		BLS `NACL` · Calculated by formula

Fats & fatty acids

Nutrient	per 100 g	per 5 g	%NRV	Origin
Saturated fat	0.06 g	0.0 g		BLS `FASAT` · Calculated by formula
Monounsaturated fat	0.01 g	0.0 g		BLS `FAMS` · Calculated by formula
Polyunsaturated fat	0.17 g	0.01 g		BLS `FAPU` · Calculated by formula
Omega-3 fatty acids (total)	0.01 g	0.0 g		BLS `FAPUN3` · Calculated by formula
Alpha-linolenic acid (ALA, omega-3)	0.01 g	0.0 g		BLS `F18:3CN3` · Scientific literature reference Converted value from: Tsiaganis MC, Laskari K, Melissari E; Fatty acid composition of Allium species lipids; Journal of Food Composition and Analysis; 2006
EPA	0 mg	0 mg		BLS `F20:5CN3` · Logische Null
DHA	0 mg	0 mg		BLS `F22:6CN3` · Logische Null
EPA + DHA (long-chain omega-3)	0 mg	0 mg		BLS
omega6	0.16 g	0.01 g		BLS `FAPUN6` · Calculated by formula
Linoleic acid (omega-6)	0.16 g	0.01 g		BLS `F18:2CN6` · Scientific literature reference Converted value from: Tsiaganis MC, Laskari K, Melissari E; Fatty acid composition of Allium species lipids; Journal of Food Composition and Analysis; 2006
Oleic acid	0.01 g	0.0 g		BLS `F18:1CN9` · Scientific literature reference Converted value from: Tsiaganis MC, Laskari K, Melissari E; Fatty acid composition of Allium species lipids; Journal of Food Composition and Analysis; 2006
Cholesterol	0 mg	0 mg		BLS `CHORL` · Logische Null

Vitamins

Nutrient	per 100 g	per 5 g	%NRV	Origin
Vitamin A	45 µg	2.3 µg	6 %	BLS `VITAA` · Calculated by formula
Vitamin D	0 µg	0 µg	0 %	BLS `VITD` · Calculated by formula
Vitamin E	0.01 mg	0.0 mg	0 %	BLS `VITE` · Other nutrient database reference Converted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Vitamin K	0.08 µg	0.0 µg	0 %	BLS `VITK` · Calculated by formula
Vitamin C	14 mg	0.7 mg	18 %	BLS `VITC` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Thiamin (vitamin B1)	0.2 mg	0.01 mg	18 %	BLS `THIA` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Riboflavin (vitamin B2)	0.08 mg	0.0 mg	6 %	BLS `RIBF` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Niacin (vitamin B3)	1.7 mg	0.09 mg	11 %	BLS `NIAEQ` · Calculated by formula
Pantothenic acid (vitamin B5)	0.15 mg	0.01 mg	3 %	BLS `PANTAC` · Übernommener Wert
Vitamin B6	0.14 mg	0.01 mg	10 %	BLS `VITB6` · Übernommener Wert
Biotin	3 µg	0.15 µg	6 %	BLS `BIOT` · Übernommener Wert
Folate	81 µg	4 µg	41 %	BLS `FOL` · Calculated by formula
Vitamin B12	0 µg	0 µg	0 %	BLS `VITB12` · Logische Null
Choline	23.2 mg	1.2 mg		USDA FDC 169230

Minerals & trace elements

Nutrient	per 100 g	per 5 g	%NRV	Origin
Sodium	7.9 mg	0.39 mg		BLS `NA` · Scientific literature reference Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Potassium	385 mg	19.2 mg	19 %	BLS `K` · Scientific literature reference Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Calcium	14.4 mg	0.72 mg	2 %	BLS `CA` · Aggregated from several sources reference Kim, J. B. and S. H. Cheong; Volatile organosulfur and nutrient compounds derived from garlic (Allium sativum) according to cultivating areas and processing methods.; Research Journal of Pharmaceutical, Biological and Chemical Sciences; 2015; 6; 6 Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Magnesium	16.4 mg	0.82 mg	4 %	BLS `MG` · Scientific literature reference Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Phosphorus	134 mg	6.7 mg	19 %	BLS `P` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Iron	0.7 mg	0.03 mg	5 %	BLS `FE` · Scientific literature reference Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Zinc	0.88 mg	0.04 mg	9 %	BLS `ZN` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Radwan, M. A., Salama, A. K.; Market basket survey for some heavy metals in Egyptian fruits and vegetables; Food and Chemical Toxicology; 2006; 8; 44 Gorinstein, S., et al.; Comparison of the bioactive compounds and antioxidant potentials of fresh and cooked Polish, Ukrainian, and Israeli garlic.; Journal of Agricultural and Food Chemistry; 2005; 52; 1 Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
Iodine	2.5 µg	0.13 µg	2 %	BLS `ID` · Scientific literature reference Gorinstein, S., et al.; Comparison of the bioactive compounds and antioxidant potentials of fresh and cooked Polish, Ukrainian, and Israeli garlic.; Journal of Agricultural and Food Chemistry; 2005; 52; 1
Selenium	14.2 µg	0.71 µg	26 %	USDA FDC 169230
Copper	0.15 mg	0.01 mg	15 %	BLS `CU` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Gorinstein, S., et al.; Comparison of the bioactive compounds and antioxidant potentials of fresh and cooked Polish, Ukrainian, and Israeli garlic.; Journal of Agricultural and Food Chemistry; 2005; 52; 1
Manganese	0.34 mg	0.02 mg	17 %	BLS `MN` · Aggregated from several sources reference Gorinstein, S., et al.; Comparison of the bioactive compounds and antioxidant potentials of fresh and cooked Polish, Ukrainian, and Israeli garlic.; Journal of Agricultural and Food Chemistry; 2005; 52; 1 Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Akinwande, B. A., Olatunde, S. J.; Comparative evaluation of the mineral profile and other selected components of onion and garlic; International Food Research Journal; 2015; 22; 1
fluoride	0.01 mg	0.0 mg		BLS `FD` · Übernommener Wert

Essential amino acids

Nutrient	per 100 g	per 5 g	%NRV	Origin
Histidine	0.11 g	0.01 g		BLS `HIS` · Musterberechnung
Isoleucine	0.26 g	0.01 g		BLS `ILE` · Musterberechnung
Leucine	0.36 g	0.02 g		BLS `LEU` · Musterberechnung
Lysine	0.3 g	0.02 g		BLS `LYS` · Musterberechnung
Methionine	0.07 g	0.0 g		BLS `MET` · Musterberechnung
Phenylalanine	0.2 g	0.01 g		BLS `PHE` · Musterberechnung
Threonine	0.24 g	0.01 g		BLS `THR` · Musterberechnung
Tryptophan	0.07 g	0.0 g		BLS `TRP` · Musterberechnung
Valine	0.27 g	0.01 g		BLS `VAL` · Musterberechnung

Sources

Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
FoodData Central — USDA Agricultural Research Service
Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
EU Register of nutrition and health claims made on foods — European Commission
Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements

Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.

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