Spices, garlic powder
FDC 171325tsp (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · -24 vs Spices & herbs medianGarlic powder concentrates the allium's flavor into a shelf-stable dust, and by the numbers it lands respectably: 69 of 100 on the Nutrient Density Score, a Good band, though its rank of 48 of 60 in Spices & herbs shows other spices score higher gram for gram. Per 100 grams it carries protein at 33% DV, dietary fiber at 32% DV, iron at 31% DV and potassium at 25% DV, figures that look striking mostly because the category is measured on a concentrated base.
Cooks reach for it to season sauces, marinades and dry rubs without the sting of fresh cloves, typically a teaspoon (about 3 grams) at a time. That serving size means none of those percentages actually land on the plate in meaningful amounts, so treat garlic powder as a flavor tool rather than a nutrient source; if fiber or iron density matters more, prepared horseradish or onion powder score higher in the same spice rack.
See how this score is calculated, build a plate around spices, garlic powder, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 331 kcal | 17% |
| Total fat | 0.73 g | 1% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 9 g | 32% |
| Sugars | 2.4 g | |
| Protein | 17 g | 33% |
| Potassium | 1190 mg | 25% |
| Calcium | 79 mg | 6% |
| Iron | 5.7 mg | 31% |
| Magnesium | 77 mg | 18% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.67 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | 0% |
| Total fat | 0.02 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.8 mg | 0% |
| Carbohydrate | 2.2 g | 1% |
| Dietary fiber | 0.27 g | 1% |
| Sugars | 0.07 g | |
| Protein | 0.5 g | 1% |
| Potassium | 36 mg | 1% |
| Calcium | 2.4 mg | 0% |
| Iron | 0.17 mg | 1% |
| Magnesium | 2.3 mg | 1% |
| Vitamin C | 0.04 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171325Original 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 spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Horseradish, preparedDensity 75 vs 69Spices, onion powderDensity 76 vs 69Spices, mustard seed, groundDensity 78 vs 69Original analysis by NutriVerdict
In the kitchen and how to use it
Garlic powder is dehydrated, finely ground garlic used as a pantry staple whenever a cook wants even garlic flavor without the moisture, texture, or sharp bite of fresh cloves. It dissolves smoothly into dry rubs, marinades, spice blends, gravies, salad dressings, and seasoning mixes for popcorn or jerky, and it is a standard component of garlic bread spreads, homemade seasoning salts, and steak or roast rubs where a raw clove would scorch or clump before the food finishes cooking. Because it disperses so evenly through a dry mix, it is often preferred over fresh garlic in recipes where a mellow, background garlic note is wanted rather than a pronounced raw bite, and it holds its flavor through long roasting or smoking times better than fresh garlic, which can burn and turn bitter.
Look for a fine, free-flowing powder with no clumping, since clumps signal moisture exposure and fading flavor over time; keep it in a sealed container away from heat, light, and humidity to preserve its pungency for as long as possible, ideally used within a year or two of opening. The 331 calories per 100g figure looks high on paper, but a real-world 3g teaspoon serving comes to only about 10 calories, since this is a seasoning used by the pinch, not a food eaten in quantity. Per 100g it does carry 16.6g protein and 9g fiber, but at typical serving sizes it is valued for flavor rather than as a meaningful daily source of either nutrient.
Frequently asked questions about spices, garlic powder
How many calories are in garlic powder?
Garlic powder has 331 calories per 100g, but a typical 3g teaspoon serving amounts to only about 10 calories.
Is garlic powder a good source of protein?
By weight it provides 16.6g protein per 100g (33% DV), though at teaspoon-sized servings it contributes only a small amount.
How do you store garlic powder?
Keep it in a sealed, airtight container away from heat, light, and humidity to prevent clumping and preserve its flavor.