Garlic, raw
FDC 169230cup (136 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 80 · -13 vs Vegetables medianRaw garlic scores 80 of 100, a Strong result but only 41st of 60 within Vegetables, a category with a high median of 93; it still delivers vitamin C at 35% DV, calcium at 14% DV, and protein at 13% DV.
Garlic is almost always used in small minced or crushed amounts to season cooking rather than eaten by the cupful, so the 136 g cup figure in the data reflects a lab-scale serving rather than a realistic portion. For vegetables scored higher within this category, potatoes with flesh and skin, raw, rank ahead of it on the density scale.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | 7% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 33 g | 12% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 1 g | |
| Protein | 6.4 g | 13% |
| Potassium | 401 mg | 9% |
| Calcium | 181 mg | 14% |
| Iron | 1.7 mg | 9% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 31 mg | 35% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | 10% |
| Total fat | 0.68 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 23 mg | 1% |
| Carbohydrate | 45 g | 16% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | 1.4 g | |
| Protein | 8.6 g | 17% |
| Potassium | 545 mg | 12% |
| Calcium | 246 mg | 19% |
| Iron | 2.3 mg | 13% |
| Magnesium | 34 mg | 8% |
| Vitamin C | 42 mg | 47% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169230Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Potatoes, flesh and skin, rawDensity 83 vs 80Celeriac, rawDensity 85 vs 80Tomatoes, sun-driedDensity 87 vs 80