Garlic: Raw Cloves Nutrition Value, Traditional Recipes, Side Effect

Garlic is one of the most versatile and flavorful ingredients found in the kitchen. Whether you’re making a classic Italian dish, a spicy Asian stir-fry, or a comforting bowl of soup, it is the perfect addition to any meal. Not only does it provide a distinctive flavor to your dishes, but it also has a wide range of health benefits. From boosting the immune system to aiding in digestion, it is a true culinary superstar! In this post, we’ll explore the many benefits, as well as some tips and tricks for cooking with it. So, grab a head of garlic and let’s get started!

Garlic: Medicinal Use, Health Benefits, Nutrition Value
Organic Garlic Head

Garlic Nutrition Facts and Calories Chart

It is a nutrient-dense food, meaning it contains a high amount of nutrients for a small amount of calories. It’s an excellent source of manganese, vitamin B6, vitamin C, and selenium. It’s also a good source of fiber, phosphorus, calcium, potassium, iron, and copper. It is low in calories and contains trace amounts of healthy fats. It contains a compound called allicin, which has been linked to numerous health benefits. Garlic has been linked to reducing the risk of certain types of cancer, improving heart health, and increasing immune system function. It may also help to reduce cholesterol levels and blood pressure. Nutritional value per 100 g garlic cloves:

  • Biotin: 0 mcg
  • Calcium: 181 mg
  • Carbohydrates (Carbs): 33.06 g
  • Chloride: 0 mg
  • Cholesterol: 0 mg
  • Choline: 0 mg
  • Chromium: 0 mcg
  • Copper: 0.4 mg
  • Dietary Fiber: 2.1 g
  • Energy (Calories): 149 kcal
  • Fat: 0.5 g
  • Iodine: 0 mcg
  • Iron: 1.8 mg
  • Magnesium: 25 mg
  • Manganese: 0.3 mg
  • Molybdenum: 0.1 mcg
  • Pantothenic Acid: 0.3 mg
  • Phosphorus: 93 mg
  • Potassium: 401 mg
  • Protein: 6.36 g
  • Saturated fat: 0.1 g
  • Selenium: 1.5 mcg
  • Sodium: 17 mg
  • Sugars: 1.9 g
  • Vitamin A: 0 IU
  • Vitamin B1 (Thiamin): 0.1 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 1.2 mg
  • Vitamin B5 (Pantothenic Acid): 0.3 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 24 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 31.2 mg
  • Vitamin D: 0 IU
  • Vitamin E: 0.2 mg
  • Vitamin K: 1.2 mcg
  • Water: 59.5 g
  • Zinc: 0.5 mg

Garlic Nutrients and Minerals

  • Allicin: This herb contains a component called allicin. Allicin is believed to have properties that allow it to lower lipids and inhibit blood coagulation. People with hypertension can benefit from consuming raw clove on a regular basis. The suggested amount to consume is one crushed clove once or twice a week.
  • Selenium: The herb is best source of iodine, selenium, fluorine. Selenium is useful in keeping youthful elasticity in tissues. It alleviates hot flushes and menopausal distress. It also helps in the prevention and treatment of dandruff.
  • Iodine: Iodine regulates the rate of energy production and body weight and promotes proper growth. It improves mental alacrity and promotes healthy hair, nails, skin and teeth.
  • Fluorine: Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and acts as an antidote to poison, sickness and disease.
  • Boost Immunity: It benefits the immune and cardiovascular systems. It also improves detoxification and has antioxidant properties. Take 1 to 2 capsules of an aged garlic product daily which works best as anti aging supplement.
  • Heart Health: Garlic is regarded as one of the most effective remedies to lower blood pressure. The pressure and tension are reduced because it has the power to ease the spasms of the small arteries. The herb also slows the pulse and modifies the heart rhythm besides relieving the symptoms of dizziness, numbness, shortness of breath and the formation of gas within the digestive tract. Recent investigations have shown that this herb has a preventive effect on the development of arteriosclerosis.

History and Origin

Garlic boasts a millennia-old history, originating in Central Asia and spreading across cultures as both a culinary delight and a medicinal marvel. Its roots trace back to ancient Mesopotamia, where evidence of cultivation dates as far as 2600-2100 BCE. In ancient Egypt, garlic was a dietary staple for pyramid builders and held such significance that it was even entombed with King Tutankhamun. The Greeks and Romans, recognizing its reputed stamina-boosting abilities, integrated garlic into their diets, echoing its medicinal use documented by Hippocrates.

Traditional Healthy Recipes with Garlic

The herb, with its distinctive flavor and numerous health benefits, has been a staple ingredient in traditional recipes from various cuisines around the world. These recipes not only offer robust flavors but also a range of potential health advantages. Here are some traditional and popular recipes from different culinary traditions. These traditional recipes not only offer delectable tastes but also showcase the versatility of garlic in various culinary traditions. Whether used as a flavor enhancer or a potential health booster, it remains a cherished and indispensable ingredient in kitchens worldwide.

6 Recipes Ideas

  1. Roasted Chicken: A classic dish found in many cuisines, garlic-roasted chicken features a whole chicken marinated in a mixture of minced garlic, olive oil, herbs, and spices. The chicken is then roasted until it’s golden brown and flavorful. The combination of the herb and lean protein makes this dish not only delicious but also a good source of nutrients.
  2. Shrimp Scampi: Italian-Americans adore shrimp scampi, a dish comprising shrimp, garlic, white wine, butter, and lemon juice. Typically, it is served over pasta or with crusty bread. Shrimp is a low-calorie source of protein, and this herb adds a burst of flavor while potentially offering heart-healthy benefits.
  3. Tzatziki Sauce: Tzatziki, a Greek sauce, consists of yogurt, cucumbers, garlic, and dill. People often use it as a condiment for grilled meats or as a dip for pita bread. Tzatziki is a healthy option, as yogurt provides probiotics and the garlic adds its antimicrobial properties.
  4. Soup (Sopa de Ajo): A traditional Spanish garlic soup, Sopa de Ajo, is a hearty and flavorful dish made with garlic, bread, paprika, and sometimes eggs. People often enjoy it as a comforting winter meal. They believe the herb provides immune-boosting properties, potentially making this soup a remedy during cold and flu season.
  5. Garlic Confit: It involves gently simmering whole cloves in oil until they become tender and sweet through slow cooking. The resulting infused oil can be used for cooking or drizzling. Confit garlic is milder and less pungent than raw clove, making it an excellent option for those who are sensitive to strong flavors.
  6. Korean Maneul Jangajji: Koreans make Maneul Jangajji by pickling garlic cloves in soy sauce, vinegar, and other seasonings. The result is a tangy, savory, and slightly spicy condiment.

Garlic Milk Health Benefits and Simple Recipe

People believe that this milk, a traditional remedy, has various health benefits, such as improving immunity, respiratory health, and digestion.


  • 1 cup of milk (you can use dairy or a dairy-free alternative like almond or soy milk)
  • 3-4 cloves of garlic, peeled and minced
  • 1-2 teaspoons of honey (optional for sweetness)
  • A pinch of turmeric (optional, for added flavor and potential health benefits)
  • Instructions:
    • Start by peeling and finely mincing the cloves. You can use a garlic press or a knife to do this.
    • In a saucepan, heat the milk over medium-low heat. Be careful not to bring it to a boil. You want to warm it without scalding it.
    • Add the minced garlic to the warm milk. If you like, you can also add a pinch of turmeric for additional flavor and potential health benefits.
    • Stir the mixture gently and let it simmer for about 5-10 minutes. This will infuse the milk with the garlic’s flavor and aroma. You can adjust the cooking time to your preference, depending on how strong you want the garlic flavor to be.
    • If you want to sweeten your milk, you can add honey to taste. Stir until the honey dissolves completely. Adjust the sweetness to your liking.
    • Remove the saucepan from the heat and let the milk cool for a few minutes.
    • Strain the milk through a fine mesh strainer to remove the minced cloves and any solids. This step is optional, and you can leave the minced cloves in the milk if you prefer a stronger flavor.
    • Pour the strained or unstrained milk into a cup, and it’s ready to drink.
    • Drink your milk while it’s still warm. Some people prefer to consume it before bedtime or in the morning on an empty stomach for its potential health benefits.

Side Effects and Precautions

  • Allergic Reactions: Some individuals may be allergic to the herb. Allergic reactions can vary from mild symptoms like skin rashes and itching to more severe symptoms such as difficulty breathing. If you suspect you are allergic to garlic, consult a healthcare professional.
  • Gastrointestinal Distress: Overconsumption, especially raw cloves, can lead to gastrointestinal discomfort, including heartburn, bloating, and upset stomach. It may also cause bad breath and body odor.
  • Blood-Thinning Effects: It has natural blood-thinning properties, which can be advantageous for cardiovascular health. However, excessive consumption or its use alongside blood-thinning medications may increase the risk of bleeding or bruising. Consult a healthcare provider if you are on blood-thinning medications.
  • Interaction with Medications: Supplements or concentrated extracts can interact with certain medications. They may interfere with antiplatelet drugs, anticoagulants, and medications used for managing high blood pressure or diabetes. Discuss it’s consumption with your healthcare provider if you are taking any of these medications.
  • Allicin Sensitivity: Some people may be sensitive to allicin, a compound found in it. Allicin can cause irritation when it comes into contact with the skin or mucous membranes. Be cautious when handling it, especially if you have sensitive skin.
  • Acid Reflux: This herb can trigger or exacerbate acid reflux symptoms in some individuals. If you have gastroesophageal reflux disease (GERD) or a history of acid reflux, you may need to limit consumption, especially raw.
  • Pregnancy and Breastfeeding: Pregnant and breastfeeding women should consume garlic in moderation. While it offers health benefits, large amounts may cause gastrointestinal discomfort or heartburn. Best avoid during lactation as they may flavor breast milk.


Q. How do you keep garlic from expiring? What is the best way to preserve fresh garlic?
To keep it fresh, store it in a cool, dark place with good ventilation. A garlic keeper or a mesh bag works well. Keep it away from moisture, and use the cloves before they sprout or become soft. You can preserve fresh cloves by freezing peeled cloves, drying them to make powder, or making infused oil. Be cautious with homemade oil infusions due to the risk of botulism if not stored correctly.

Q. What is the best time to eat raw garlic?
There isn’t a specific best time to eat raw garlic, but some people prefer it in the morning on an empty stomach for its potential health benefits. However, it can be incorporated into meals throughout the day.

Q. Are garlic capsules really as healthy as eating raw?
Capsules or supplements can provide some of the health benefits, but they may not contain all the active compounds found in fresh garlic. If considering supplements, consult a healthcare professional for guidance on the appropriate dosage.

Q. Is it true that garlic help lower cholesterol?
There is some scientific evidence to suggest that it may help lower cholesterol levels, particularly LDL (bad) cholesterol. However, it should not replace prescribed cholesterol-lowering medications, and you should consult a healthcare professional for personalized advice.

Q. How much garlic powder equals one clove of garlic?

Generally, 1/8 teaspoon of powder is equivalent to one clove of fresh cloves. Adjust the quantity according to your taste and the recipe’s requirements.

Q. Does pickled garlic have the same health benefits as raw?

Pickled garlic retains some of the health benefits of raw, but the pickling process may reduce the content of certain compounds. It can still be a flavorful addition to dishes.

Q. What is the easiest recipe for garlic bread?

An easy recipe involves slicing a baguette or loaf of bread, spreading a mixture of butter, minced garlic, and parsley on the slices, then toasting them in the oven until golden brown.

Q. What are some great recipes featuring garlic?

Some popular recipes include garlic butter shrimp, roasted potatoes, chicken alfredo, and infused olive oil for dipping bread.

Q. What are some substitutes for garlic cloves?

Substitutes for cloves include powder, garlic salt, paste, or shallots. Each option may slightly alter the flavor profile of your dish.

Q. Why isn’t garlic used in Japanese cuisine?

Garlic is used sparingly in traditional Japanese cuisine due to cultural and historical factors. It’s not considered a fundamental ingredient in traditional Japanese dishes, which emphasize other flavors like soy sauce, miso, and dashi.

Q. What is the fastest and easiest way to peel garlic?

One of the fastest and easiest methods to peel it is to place a clove under the flat side of a knife and gently press down. The skin should loosen, making it easier to peel.

Q. What is the difference between a garlic clove and a garlic head?

A garlic head, also known as a bulb, is the whole bulbous structure that consists of multiple cloves. Each individual segment is a garlic clove.

Q. Is it okay to have milk with garlic?

Combining garlic with milk is safe and can be used to prepare various dishes. The combination of garlic and milk is used in several cuisines for its unique flavor.

Q. Does garlic help keep snakes away?

There is no scientific evidence to support the claim that this herb effectively repels snakes. It’s best to rely on professional pest control methods for snake deterrence.

Q. How long can garlic cloves in a jar of honey be stored?

It can be stored for several months, but it’s essential to ensure the clove is fully submerged in honey and that the jar is sealed properly to prevent spoilage.

Q. Is garlic poisonous to dogs?

In small, occasional amounts, it is generally considered safe for dogs. It can be toxic to dogs in large quantities, as it contains compounds that can damage a dog’s red blood cells. It’s best to avoid feeding dogs garlic intentionally. However, it’s always wise to consult a veterinarian before adding any human food to your dog’s diet, especially in larger quantities or on a regular basis.

Related Topics

  • Home Remedies with Garlic: Ayurvedic health benefits, interesting facts and unconventional uses of lehsun. How to use this herb for earache, athlete’s foot, yeast infection, acne, whooping cough, pimples, asthma, hair growth, common cold and intestinal worms.
  • Garlic Oil: DIY Homemade Recipe Guide. How to make and use this oil at home?

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