Garlic is rich in selenium, vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B6, folate, calcium, iron, manganese, phosphorous, potassium, magnesium, sodium and zinc. Garlic is famed for its ability to lower blood pressure. There is also mounting research that suggests its antioxidant power is one of the best at helping to prevent cancer. For those suffering with spots, eating a few cloves of garlic every day will tackle the root cause of acne and cleanse the skin, from the inside out. For those of us who are a little older, garlic is great for both our hair and skin and slows down our loss of collagen, which is what we need to keep the skin supple and prevent the dreaded wrinkles.

A rich source of: vitamin C, vitamin B2, vitamin B3, vitamin B6, folate, calcium.

Garlic, raw

Energy (kcal) 98
Energy (kJ) 411
Water (g) 64.3
Starch (g) 14.7
Total sugars (g) 1.6
Glucose (g) 0.4
Galactose (g) 0
Fructose (g) 0.6
Sucrose (g) 0.6
Maltose (g) 0
Lactose (g) 0
Protein (g) 7.9
Protein (g)/100kcal 8.1
Protein % of calories 32.2
Carbohydrate (g) 16.3
Carbohydrate (g)/100kcal 16.6
Carb % of calories 66.5
Fat (g) 0.6
Fat (g)/100kcal 0.6
Fat % of calories 5.5
Satd FA /100g fd (g) 0.1
Mono FA /100g food (g) 0
Poly FA /100g food (g) 0.3
Trans FAs /100g food (g) 0
Sodium (mg) 222
Potassium (mg) 225
Calcium (mg) 25
Magnesium (mg) 51
Phosphorus (mg) 177
Iron (mg) 1.5
Copper (mg) 0.2
Zinc (mg) 1.2
Chloride (mg) 405
Manganese (mg) 1.2
Selenium (µg) 3
Iodine (µg) 12
Vitamin D (µg) 0.3
Vitamin E (mg) 1
Thiamin (mg) 0.2
Riboflavin (mg) 0.1
Niacin (mg) 3
Tryptophan/60 (mg) 1.8
Niacin equivalent (mg) 4.8
Vitamin B6 (mg) 0.3
Vitamin B12 (µg) 0.1
Folate (µg) 16
Pantothenate (mg) 0.6
Biotin (µg) 4.4
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 4.1
AOAC fibre (g) N
Cholesterol (mg) 0
Retinol (µg) 289
Carotene (µg) 183
Retinol Equivalent (µg) 320