# Garlic nutrition: 6.4 g protein per 100 g (est.) | Macro Friendly Meals

6.4 g protein per 100 g, 6.4 g per 100 g.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Garlic, per 100 g and per 100 g (100 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 149 | 6.4 | 33 | 0.5 |
| Per serving (100 g, 100 g) | 149 | 6.4 | 33 | 0.5 |

Protein per 100 kcal: 4.3 g.

## Cost

Est. cost per serving: $1.10 (est.).

Est. cost midpoint: $1.10 (est.).

Est. $ per 10 g protein: $1.72 (est.).

## Diet and scores

Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

- [Beef and broccoli stir-fry](https://macrofriendlymeals.com/recipes/lean-beef-rice-l2)
- [Bolognese-style ragù with parmesan](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-l3)
- [Chicken shawarma bowl](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l3)
- [Crispy tofu with soy-ginger glaze](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l2)
- [Garlic-chili shrimp with scallions](https://macrofriendlymeals.com/recipes/shrimp-rice-l3)
- [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l2)
- [Garlic-spinach meat sauce pasta](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-l2)
- [Korean-style beef bowl](https://macrofriendlymeals.com/recipes/lean-beef-rice-l3)
- [Lightened General Tso tofu](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l3)
- [Protein shakshuka with pita](https://macrofriendlymeals.com/recipes/eggs-oats-l3)

## Related

- [Hot sauce](https://macrofriendlymeals.com/foods/hot-sauce) (4.2 g protein / 100 kcal)
- [Salsa](https://macrofriendlymeals.com/foods/salsa) (4.2 g protein / 100 kcal)
- [Dried spices (generic blend)](https://macrofriendlymeals.com/foods/spice-blend) (4 g protein / 100 kcal)
- [Cucumber](https://macrofriendlymeals.com/foods/cucumber) (4.7 g protein / 100 kcal)
- [Crushed tomatoes, canned](https://macrofriendlymeals.com/foods/crushed-tomatoes) (5 g protein / 100 kcal)
- [Bell pepper](https://macrofriendlymeals.com/foods/bell-pepper) (3.2 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/garlic

Cite as: Macro Friendly Meals, "Garlic nutrition", https://macrofriendlymeals.com/foods/garlic, data v2026-10-08.2.