Calorie Garlic. Chemical composition and nutritional value

Kira Stoletova

Garlic is rich in carbohydrates, proteins and contains a small amount of fat. The calorie content of garlic is low, therefore it is widely used for culinary purposes, including in the preparation of dietary dishes with a reduced calorie content.

Nutritional value of garlic

The benefits of garlic lie in its nutritional value and low calorie content.

A group of vitamins, in mg, calculated per 100 g of the product:

• choline - 23.2;
• lutein with zeaxanthin - 16;
• ascorbic acid - 10;
• folates - 3;
• RR - 2.8;
• niacin - 1.2;
• thiamine - less than 1;
• riboflavin - less than 1;
• pyridoxine - 0.6;
• pantothenic acid - 0.596;
• alpha-tocopherol - 0.3;
• beta-carotene - 0.005;
• phylloquinone - 1.7 mcg.

A group of macro- and microelements, in mg, calculated per 100 g of the product:

• potassium - 260;
• calcium - 180;
• phosphorus - 100;
• magnesium - 30;
• sodium - 17;
• chlorine - 30;
• iron - 1.5;
• zinc - 1;
• manganese - less than 1;
• in small doses, copper (130 mcg), selenium (14.2 mcg), iodine (9 mcg), cobalt (9 mcg).

Group of acids, in mg, calculated per 100 g of product:

• glutamic acid - 805;
• arginine - 634;
• aspartic acid - 489;
• leucine - 308;
• valine - 291;
• lysine - 273;
• linoleic acid - 229;
• isoleucine - 217;
• glycine - 2;
• omega-6 - 2;
• serine - 19;
• phenylalanine - 183;
• alanine - 132;
• threonine - 157;
• histidine - 13;
• proline - 100;
• palmitic acid - 87;
• tyrosine - 81;
• methionine - 76;
• tryptophan - 66;
• cysteine ​​- 65;
• linolenic acid - 20;
• oleic acid - 1;
• capric acid - 2.

Also, the chemical composition of garlic contains about 25 g of starch and dextrins and about 4 g of mono- and disaccharides.

Distribution of BJU in different types

The calorie content of fresh garlic per 100 g is about 150.1 kcal. The energy value of fresh garlic is 513 kJ.

It contains:

• 29.9% carbohydrates, or 14% of the daily value;
• 6.5% protein, or 9% of the daily value;
• 1.5% dietary fiber, or 7.5% of the daily value;
• 0.5% fat, or 0.8% of the daily value;
• 1.5% ash;
• 60% water.

The average weight of a garlic head is up to 25 g, therefore, in a clove of fresh garlic, the calorie content is only up to 6 kcal. The daily norm is up to 2-3 cloves with a calorie content of up to 18 calories.

Depending on the form in which garlic seasoning is consumed, a different amount of calories from garlic will enter the body.

Distribution of BJU (in grams) and calorie content of garlic (in kcal) in different types:

The benefits and harms of garlic

Garlic is a useful product for the body, acting as a natural antibacterial agent. A low calorie product is indicated for people with diabetes. However, if abused, it is likely to cause minor harm to health.

Benefit

The elements in the chemical composition of garlic bring significant health benefits.

Vitamins from group B provide metabolic processes of proteins, fats and carbohydrates and take part in hormonal synthesis. They help the absorption of amino acids and sugar, supporting the work of the adrenal glands. Group B controls nervous processes, regulates appetite and supports immunity, participates in oxidative and reduction processes, and helps to absorb iron.

The calcium and phosphorus contained in garlic are indispensable elements for physiological processes, including energy metabolism, acid-base regulation, and muscle contraction. They support the proper condition of the skeletal system, are necessary for the mineralization of teeth. The cobalt present in the perennial is responsible for metabolic processes, and manganese is responsible for the formation of connective tissue. Helps digest proteins and carbohydrates and saturates tissues with oxygen. Selenium acts as an antioxidant, increasing protective functions.

Garlic is contraindicated in inflammatory processes in the organs of the digestive system and intestinal tract. People with hypertension and cardiac neurosis are limited in use.

Conclusion

The composition of garlic contains a large amount of proteins, carbohydrates and a little fat. The calorie content of garlic is low, in 1 clove up to 6 calories, because it is a suitable product for diet meals. If you follow the rules of use, the product brings tangible health benefits, but the abuse of garlic can cause minor harm.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Garlic is a herbaceous perennial of the subfamily Onion, whose homeland is Central Asia. The cultivation of garlic began more than 5 thousand years ago, it is one of the most ancient plants used by man. Initially, garlic was used as a medicine or a talisman against evil spirits; later, the plant was used as food. This fact is explained by the specific smell and pungent taste of garlic.

The bulb of garlic ripens in the ground, forming from two to 50 cloves (cloves) covered with a leathery dense husk. The heads of garlic have a variety of colors - light gray, gray-violet, yellow, pink-purple. Crescent shaped garlic cloves, varying in size and weight. Young leaves and arrows of garlic are bright green in color, not as fragrant as cloves, but are also eaten raw or pickled.

garlic calories

The calorie content of garlic is 143 kcal per 100 grams of product.

The composition and useful properties of garlic

Garlic is a natural antibiotic, it contains phytoncides, which have antibacterial and antiviral effects. A clove of garlic or chopped cloves are an excellent preventive measure against colds, especially in the off-season. There is a lot of garlic in the composition, without which digestion is impossible, which is necessary for strengthening bones. Garlic is an organic compound supplier allicin, an antioxidant that reduces the risk of respiratory tract infections and prevents the development of cancerous tumors. Vitamins, especially vitamins, are necessary for the activity of the central nervous system, they are involved in the synthesis of serotonin, the hormone of joy and pleasure (calorizator). Garlic is recommended to be used as a means of normalizing the intestinal flora and strengthening the body's defenses.

The harm of garlic

On household plots, garlic is grown in two ways - by planting cloves in September-October (winter varieties) or in spring, as the soil is ready (spring garlic). Some varieties of garlic give an arrow, there are also non-shooting species. The most common varieties of winter garlic: Lyubasha, Vityaz, Dubkovsky, Komsomolets, Gribovsky jubilee, Spika, Novosibirsk, Reliable, Messidor. Of the spring varieties, the following varieties are distinguished, giving a stable harvest: Gulliver, Nugget, Victorio, Degtyarsky, Permyak, Uralets, Yelenovsky.

Choosing and storing garlic

When buying garlic, you need to choose dry, intact heads, without green sprouts, with a dry “tail”. The slices should fit snugly together and be tight.

Garlic should be stored in a cool, dry and dark place, with access to air. Peeled teeth can be stored in the refrigerator for several days, placed in a tightly closed glass container to avoid the spread of a specific garlic smell.

Garlic in cooking

Garlic is used in cooking as a seasoning, adding it to meat, vegetable and cottage cheese dishes, soups and marinades. Most often, garlic is peeled and chopped, but in some recipes you need to cut an unpeeled head of garlic in half and add it to the dish (pilaf, vegetable stew). Garlic, and salt, is popular in Asian cuisine, many use it instead of the usual one, it is impossible to cook without garlic. and young garlic leaves are used raw as a vitamin supplement to soups and salads, they are also pickled and dried.

See more about garlic in the video of the TV program "About the most important thing."

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If you are used to counting calories before putting anything in your mouth, then the energy value of seasonings may also be an important issue for you. What danger does garlic carry for the figure? The calorie content of different types, the benefits and dietary potential of this bitter vegetable - that's what the article will discuss.

The magic of garlic: and feed, and cure, and reduce weight

Garlic is an amazing vegetable. Its age is more than 5000 years. In folk medicine, he is given a special place: this plant of the bulbous family is called the cure for all diseases. It contains a huge amount of vitamins, valuable trace elements. It is a natural antiseptic and antibiotic. It strengthens the immune system and the heart, dissolves arterial plaques and cleanses blood vessels, treats colds, normalizes blood pressure, prevents diabetes and causes cancer cells to self-destruct.

The bitter root crop is actively used in cooking. It gives dishes an appetizing aroma and spicy taste. It is also added to various preparations.

Now it is fashionable to talk about diets and healthy eating. Among the foods that can burn fat, there was also garlic. What is the calorie content of this garden vegetable and how much garlic can you eat so as not to lose harmony?

Hot topic: how many calories are in garlic?

Discussing the calorie content of fresh garlic, at first glance, is somewhat strange. The amount of spicy addition to the first and second courses consumed is not so large that it could seriously affect the total amount of kilocalories eaten per day. But if the diet is tough, then even their minimum matters. Therefore, it will not be superfluous to find out how garlic will damage the figure. The calorie content per 100 grams will be as follows:

• head of white garlic - 143 kcal;
• black garlic - 149 kcal;
• dried garlic - 345 kcal;
• pickled - 42 kcal;
• young green garlic - 40 kcal.

The weight of an average-sized head of garlic is only 23-25 ​​g. As a rule, several cloves are eaten. One will pull no more than 4 g - thus, a clove of garlic will have a calorie content of approximately 5.7 kcal. If you eat a couple of cloves, you can "earn" only 10-11 kcal. In 1 tsp. fresh garlic no more than 25 kcal. And in a glass of garlic mass (which takes 48 chopped cloves to prepare), 200-250 kcal will be hidden. This portion of garlic is enough for the whole season, if you put it little by little in spaghetti sauces and seasonings for stews.

Despite how many calories nutritionists have found in garlic, the fragrant vegetable is rarely eaten fresh, even by those who lose weight. After all, he has a specific smell that can scare away not only vampires, but everyone around him. Yes, and you can’t eat a lot of it, because in large quantities it can lead to gastritis.

The bitter root crop is combined with other products. It is clear that this is reflected in its calorie content - it becomes completely different. See how many calories delicious garlic delicacies have in store for you:

• 1 garlic clove fried in olive oil - 10 kcal;
• garlic bread (per 100-gram serving) - 323 kcal;
• garlic salt - 27 kcal;
• garlic sauce (store-bought) - 79 kcal; home - 339 kcal;
• beetroot salad with garlic - 108 kcal.

How does garlic "work" for weight loss?

Why garlic helps to win over weight? It is able to increase appetite, but at the same time quickly sends a satiety signal to the brain. This contributes to the fact that a person stops eating on time, preventing overeating.

In addition, garlic stimulates metabolism - this causes the body to quickly burn calories, and not store them on the hips and stomach.

The "magic" properties of garlic are undeniable. Such a small vegetable can give so much to human health! Garlic will only harm those who consume it in large quantities, and are also allergic to this product. To get the benefits for your figure and health, you should limit yourself to 1-2 cloves per day.

For most people, garlic is very beneficial.. But everyone should not use it in large quantities. And with some diseases and conditions, it is worth abandoning it altogether.

To determine whether you can eat garlic and in what quantities, you need to carefully study its chemical composition.

Nutritional value of fresh vegetables

Garlic is quite nutritious. Let's see how many calories it contains? In one kilogram contains 1110–1327 kilocalories, the calorie content of a fresh vegetable per 100 grams is approximately 130 kcal, but the weight of one clove is approximately 4 grams. How many calories are in a fresh clove? The calorie content of 1 fresh clove is only 5.5 - 6 kcal.

The chemical composition and content of KBJU of fresh garlic per 100 grams, as well as whether there is sugar and how much it contains:

The nutritional value of dried garlic is significantly reduced due to a decrease in the amount of carbohydrates.. And it is 331 kcal per 100 grams of product. The amount of phytoncides and essential oils also falls, but the level of microelements remains almost unchanged - this treatment is most sparing of the beneficial components of garlic.

Boiled, fried or pickled, this vegetable retains much less medicinal properties and calories, and becomes just a spice. Too many substances are destroyed by heat treatment.

You can find out more about the benefits and harms of boiled garlic, and you can read more about the properties of fried garlic in.

Raw garlic is the healthiest.. It contains the largest possible number of substances that are important for the healthy functioning of the body. They are part of hormones and enzymes, are involved in metabolism and redox reactions.

Violation of these reactions causes metabolic disorders, errors in cell division, which leads to serious health problems.

Macronutrients:

• magnesium - 30 mg;
• potassium - 260 mg;
• chlorine - 30 mg;
• sodium - 17 mg;
• phosphorus - 100 mg;
• calcium - 180 mg.

Trace elements:

• manganese - 0.81 mg;
• zinc - 1.025 mg;
• iodine - 9 mcg;
• selenium - 14.2 mcg;
• iron - 1.5 mg;
• copper: - 130 mcg;
• cobalt: - 9 mcg.

Consider what vitamins are found in vegetables. Vitamins:

Some of the compounds and elements most characteristic of garlic should be discussed in more detail.

1. Selenium. Prevents cell mutation, improves immunity, neutralizes toxins and free radicals, activates the antioxidant properties of vitamins C and E. Prevents the development of tumor processes, stimulates the formation of hemoglobin, metabolism. With a deficiency of selenium, the body ages prematurely.
2. Iodine. It is part of the thyroid hormones that regulate the metabolism of fats, proteins and carbohydrates, energy metabolism, and the maturation of germ cells. Also, when there is iodine, it stimulates the development of the intellect, especially in children. It removes radioactive substances from the body, stabilizes the overall hormonal background, and improves immunity.
3. Essential oils and phytoncides. For the most part, they give the spice such a specific smell.

   Diallyl disulfide is the main compound in garlic essential oils. They have a strong antiseptic effect, but cause irritation of the skin and mucous membranes.

   Thanks to allicin, a significant content of trace elements and vitamins, garlic plays a significant role in the prevention and treatment of serious diseases.

   
   

   We offer you to watch a video about the benefits of garlic for the body:

   Harm and contraindications

   Any, even the most useful medicine, can harm a person if the dosage is not observed.

   In the case of garlic, moderation is also necessary, because it contains really strong biologically active substances, most of which have beneficial properties, but in large quantities can adversely affect the body.

   1. The spicy spice irritates the mucosa and often exacerbates diseases of the oral cavity, esophagus, stomach, kidneys and liver. When garlic is consumed in large quantities, irritation can occur even in healthy people.
   2. In large doses, garlic can affect the brain through sulfanyl hydroxyl compounds, causing a change in the inhibition and activation of the cerebral cortex. This causes drowsiness, irritability and decreased concentration. For epileptics, it is completely prohibited, since these compounds can provoke an attack of seizures.
   3. Pregnant and lactating women should also be careful. The effect on the fetus has not been studied in detail, but there are suggestions of a negative impact.

      During lactation, the spice penetrates the milk, making it taste unpleasant.

      In addition, the child may have an allergy.

   4. Often there is an individual intolerance or allergic reactions to garlic. But even in the absence of allergies on the skin and mucous membranes, irritation may appear.

   We offer you to watch a video about the dangers of garlic for the body:

   The composition of this wonderful plant is amazing, it gives it such pronounced healing properties that it can be considered precisely as a medicine. Therefore, it should be consumed in moderation. The recommended dose is two to three cloves per day.. In some cases, it is better to consult a doctor. If the doctor has not identified obvious contraindications, garlic will only bring health and longevity.

It is not necessary to convince someone of the benefits of garlic, since childhood, almost everyone knows that it is good for the body. But it has a pronounced pungent, burning taste and a specific smell, so it is usually added little by little to food as a condiment. However, regular consumption of this vegetable, even in small amounts, is very beneficial for the body. Moreover, not only the head of garlic is added to food, but also its arrows and fresh leaves. Also, on the basis of this vegetable, many biologically active additives are produced.

With a therapeutic and prophylactic purpose, it is better to inhale with garlic gruel, take its juice diluted with water or add it to other freshly squeezed vegetable juices, put the chopped vegetable in dishes.

The benefits of garlic

Garlic boosts immunity and helps protect against colds.

Garlic is rich in vitamins, minerals and other beneficial substances. It's hard to believe that a small clove of garlic can bring enormous benefits to the body. It contains enough vitamin C (especially a lot of it in fresh leaves of the plant), retinol, as well as B vitamins. It contains calcium, potassium, magnesium, phosphorus, iron, zinc, selenium, silicon and many other minerals needed by the body. But the vitamin and mineral composition is far from the main advantage of garlic. It is rich in fiber, organic acids, rutin, phytoncides, and allicin essential oil gives it aroma and burning taste. It is these components that determine the main medicinal properties of garlic.

By the way, the calorie content of this vegetable is not so low, 100 g of peeled garlic contains about 150 kcal. However, given the fact that it is used in very small quantities, it can be safely used in the diet for everyone who has no contraindications.

General strengthening effect of garlic

This vegetable, due to vitamins and minerals, has an immunostimulating and restorative effect. The substances contained in it stimulate the production of cells that provide the response of the immune system to the entry of pathogenic agents into the body. The use of garlic, especially in the autumn-winter period, will help protect yourself from colds. Vitamins, phytoncides and essential oils have pronounced antioxidant properties. Dietary supplements based on garlic are recommended for the prevention of cancer.

Garlic for colds

Most often, garlic is used in the treatment and prevention of influenza and other acute respiratory viral infections. With a therapeutic and prophylactic purpose, this vegetable is consumed orally, its juice is instilled into the nasal passages, and even used for aromatherapy. Phytoncides, essential oils and other substances contained in garlic have antibacterial, antifungal and antiviral effects. In this regard, the vegetable is useful for any colds, even if the pathogen is unknown. Before the advent of many modern preparations, even malaria and plague were treated with garlic.

The essential oil of allicin also has anti-inflammatory, irritant and expectorant effects. That is why it is useful to do inhalations with garlic for infectious diseases of the respiratory tract, accompanied by cough and runny nose. By the way, it is better to refuse instillation of undiluted garlic juice into the nasal passages to treat a runny nose, especially in children, since it is very irritating and dries the mucous membrane.

Garlic for the digestive system

Garlic is useful for the prevention of infectious diseases of the gastrointestinal tract. The substances contained in it have a detrimental effect on pathogenic bacteria and protozoa, and prevent the processes of decay in the intestines. In addition, the miracle vegetable has antihelminthic properties, it is used for the prevention and treatment of helminthiasis. For this purpose, fresh chopped garlic is used, which is usually added to milk, decoctions from it and enemas with garlic juice.

By the way, adding garlic to food is advisable not only because it contains many useful substances, but also because it will help prevent poisoning by poor-quality or stale foods.

The benefits of garlic for the heart and blood vessels

Regular consumption of garlic helps to reduce blood viscosity.

Garlic is useful for the prevention of diseases of the cardiovascular system. The substances included in its composition help to reduce blood viscosity and prevent the formation of blood clots in the vessels.

In addition, with regular use of garlic. This vegetable is useful for prevention, heart attacks, strokes and other diseases of the cardiovascular system. They have substances contained in garlic and have a vasodilating effect, due to which there is a decrease in blood pressure, therefore, it is useful for. However, garlic should not be seen as a panacea for all diseases, it cannot replace drug treatment, if prescribed by a doctor, but it is one of the effective means for the prevention of many diseases.

The harm of garlic

Despite the benefits, garlic should not be abused. It is enough to eat 2-3 cloves a day, and if the garlic is very hot, then even less. Abuse of this vegetable can lead to heartburn and abdominal pain. There is also evidence that its constant use in large quantities can have a toxic effect on the body.

The harm of garlic may be due to the effect on the organs of the digestive system. It contains a large amount of substances that irritate the mucous membrane of the gastrointestinal tract, so it is not recommended to use garlic in its pure form, especially for children. For enemas, you should also not use undiluted vegetable juice, you need to dilute it in warm water or add garlic, pounded into gruel.

Garlic should be used with caution by people suffering from gastritis, peptic ulcer, pancreatitis and cholecystitis, and during the period of exacerbation of these diseases, it is contraindicated.

Its use is also prohibited in case of kidney diseases.

It is not recommended to eat a lot of garlic, as it can provoke heartburn, which already often worries expectant mothers in late pregnancy. The substances contained in this miracle vegetable can lead to an increase in uterine blood flow and an increase in uterine tone, which is undesirable during pregnancy. Nursing mothers should be aware that garlic is one of the foods that can give breast milk an unpleasant aftertaste. So it is better for pregnant and lactating women to inhale with garlic or add very little of this vegetable to food.

YouTube channel "Benefits and harms" on the topic "Garlic":

TV channel "Healthy TV", the program "Harmless advice" on the topic "Garlic":