Garlic – calories, nutritional values and its effects
Garlic is more than just a kitchen spice. It is packed with healthy ingredients and has a positive effect on blood pressure, the immune system and digestion. In this article, you will learn about the nutritional values and vitamins provided by this bulb, how it can help with colds, weight regulation and intestinal health, and why black garlic is also an exciting alternative.
Storage time*
| BioFresh Fruit & Vegetable safe just above 0 °C with high humidity | 160 days |
| EasyFresh safe 7 °C with air regulation plate | 80 days |
| Fridge compartment 7 °C | 20 days |
| Freezer compartment -18 °C | 12 months |
The key points
- Nutrient profile per 100 g: 141 kcal, over 60% water, 28 g carbohydrates, 6 g protein, 2 g fibre
- Vitamins and minerals: rich in vitamins B1, B6, C, as well as minerals potassium, phosphorus and calcium
- Lowers blood pressure: allicin dilates blood vessels and has an antioxidant effect
- Strengthens the immune system: antibacterial, antiviral, anti-inflammatory
- Good for the gut: promotes healthy intestinal flora, stimulates digestion
- Promotes weight loss: regulates blood sugar, reduces cravings
- A gentle alternative: black garlic leaves no unpleasant odour but is still effective
Power from garlic bulbs: calories, nutritional values and vitamins at a glance
Garlic may provide more energy than other vegetables, with around 141 calories per 100 grams, but its inner values are impressive: these little cloves are real nutrient powerhouses. Garlic consists of over 60% water and contains around 28 g of carbohydrates, only 0.1 g of fat, 6 g of protein and 2 g of fibre. Garlic is therefore a low-sugar, low-fat food and, in moderate amounts, is ideal for a balanced diet.
Per 100 grams, garlic provides approximately 14 mg of vitamin C, supported by high levels of vitamin B6, vitamin B1 and other B vitamins such as B2, B5, folic acid and niacin. These vitamins play an important role in energy metabolism, the nervous system and immune defence. In terms of minerals, the bulb contains 530 mg of potassium, 134 mg of phosphorus, 38 mg of calcium and smaller amounts of magnesium, sodium, iron and zinc – a versatile nutrient profile that contributes to the normal functioning of many bodily processes.
| Vitamin | Content per 100 g | Minerals | Content per 100 g |
|---|---|---|---|
| Vitamin C | 14 mg | Potassium | 530 mg |
| Vitamin B1 | 200 μg | Calcium | 38 mg |
| Vitamin B2 | 80 μg | Magnesium | 35 mg |
| Niacin | 600 μg | Sodium | 19 mg |
| Vitamin B5 | 150 μg | Sodium | 134 mg |
| Vitamin B6 | 380 μg | Iron | 1.4 mg |
| Vitamin E | 10 μg |
However, proper storage is crucial to ensure that the valuable ingredients are preserved for as long as possible. Whole bulbs and unpeeled cloves can be stored at room temperature if kept in a dry, well-ventilated and dark place, for example in a clay pot, a linen bag or a paper bag. Sealable plastic containers, on the other hand, are unsuitable as they trap moisture and thus promote the growth of mould.
Fresh garlic with a firm texture and light-coloured skin can also be stored in the fridge, but should be used soon. If you grow your own garlic, you can also preserve it by drying or pickling it, allowing you to enjoy its flavour and health benefits even outside of the harvest season. In a 0 °C compartment such as Liebherr’s BioFresh safe, you can double the shelf life of garlic to up to 160 days, as it is stored there under optimal conditions.
Naturally healthy: how garlic can lower blood pressure
Garlic has been considered a remedy for centuries – and rightly so: it is particularly well known for its effect of lowering blood pressure, which has been scientifically proven. This is mainly due to the sulphur compound allicin, which is produced when garlic cloves are cut or crushed. Allicin promotes the dilation of blood vessels, improves blood circulation and can thus significantly lower both systolic and diastolic blood pressure.
However, the effect is only noticeable with regular consumption – ideally raw, as heat partially destroys the sensitive active ingredients. Those who dislike the taste or are sensitive to garlic can resort to well-tolerated garlic preparations or extracts, which are equally effective. It is important to consume the right amount: about half a bulb per day can be effective without causing unpleasant side effects.
In addition to its effect of lowering blood pressure, garlic supports the cardiovascular system as a whole: the secondary plant compounds it contains, such as sulphides, flavonoids and saponins, help regulateblood lipid levels. This reduces the risk of heart attack, stroke and arteriosclerosis. Garlic also has antioxidant, anti-inflammatory and antibacterial properties.
However, anyone already taking blood-thinning medication or suffering from very low blood pressure should consult a doctor before consuming large quantities of garlic.
Healing all-rounder: garlic for colds, weight loss and much more
Its sulphurous compounds, especially allicin, which is produced when garlic is freshly prepared, have a variety of positive effects: they promote blood circulation, support fat metabolism and can reduce the risk of cardiovascular disease.
Garlic can aid recovery from colds as it has antibacterial, antiviral and immune-boosting properties. It also benefits digestion by stabilising the intestinal flora and promoting the formation of healthy bacteria. When it comes to weight management, garlic helps by regulating blood sugar levels, which reduces cravings and helps the feeling of fullness.
In addition, initial evidence suggests that consumption may have a positive effect on emotional balance. However, this has not yet been sufficiently proven scientifically. The same applies to its benefits for skin problems.
Those who are sensitive to strong smells will find black garlic a mild, sweet-tasting alternative: it is fermented, but still contains all the healthy ingredients – without the typical garlic smell.
FAQ
Yes, because garlic is rich in important nutrients. It regulates blood sugar levels, aids digestion and can therefore reduce cravings – a clear benefit when trying to lose weight. Black garlic also has this effect, but has a milder taste.
Garlic contains numerous vitamins (C, B1, B6), minerals and secondary plant substances – a real powerhouse. Its healing properties are evident in treating high blood pressure, infections and digestive problems, among other things. Garlic also has antioxidant, antibacterial and anti-inflammatory effects.
The effects of garlic are only noticeable after long-term, continuous consumption. Allicin, the main active ingredient, can aid recovery from colds. Black garlic can be a gentle but effective alternative here – with similar effects and without the intense smell.
About half a clove per day is recommended. This is how garlic can potentially promote long-term health – whether for lowering blood pressure, for intestinal health or the immune system. Garlic is particularly healthy when raw, as heat-sensitive active ingredients such as allicin are preserved. Those who are sensitive to garlic can switch to black garlic. It is milder, but retains the same beneficial effects. Excessive amounts can irritate the stomach, so it is better to consume it regularly in moderation than occasionally in large quantities.
*All specifications given are to be considered as guideline values, and depend in each case on the type of food and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
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