Garlic has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 cup (136 g) has a glycemic load of 4, which is low. Per 100 g it provides 149 calories, 6.4 g protein, 33.1 g carbohydrate (2.1 g fiber, 1 g sugars) and 0.5 g fat.
Serving used for glycemic load: 1 cup (136 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 149 kcal | 203 kcal |
| Protein | 6.4 g | 8.6 g |
| Carbohydrate | 33.1 g | 45 g |
| Fiber | 2.1 g | 2.9 g |
| Sugars | 1 g | 1.4 g |
| Fat | 0.5 g | 0.7 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 17 mg | 23 mg |
| Potassium | 401 mg | 545 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Lima Beans | 32 | 4 |
| Frozen Peas | 48 | 4 |
| Lotus Root | 35 | 4 |
| Turnip | 62 | 4 |
| Celeriac | 15 | 2 |
Garlic has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (136 g) serving is 4, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of garlic has a glycemic load of 4 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Garlic has 149 calories per 100 g, and about 203 calories in a 1 cup (136 g) serving.
Garlic is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Garlic, raw” (FDC 169230). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
