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Fermented black garlic Calories
Garlic aged through fermentation to develop a soft, sweet, umami-rich flavor; contains carbohydrates and natural sugars.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fermented black garlic (5 g) has 12 calories. That works out to 230 calories per 100 g. It contains 2.6 g of carbs, 0.4 g of protein, 0 g of fat and 0.1 g of fiber. Under the NOVA system it is classified as "Processed".
Fermented black garlic Nutrition Facts
Selected: 1 piece (medium) · 5 g
12
KCAL / 5G
Carbs
2.6g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 13% · Fat 0%
Fermented black garlic nutrition facts table · 1 piece (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.65 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Fermented black garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 12 kcal |
| 1 piece (small) | 3 g | 7 kcal |
| 1 teaspoon (chopped) | 5 g | 12 kcal |
| 1 piece (large) | 7 g | 16 kcal |
| 2 piece (medium) | 10 g | 23 kcal |
| 1 tablespoon (chopped) | 15 g | 35 kcal |
| 1 serving (medium) | 15 g | 35 kcal |
| 1 ounce (medium) | 28 g | 64 kcal |
| 100 g | 100 g | 230 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Fermented black garlic
What are the benefits of fermented black garlic?
Fermented black garlic contains antioxidant compounds, but it has not been proven to prevent or treat disease. Use it as a flavorful ingredient in a varied diet rather than as a substitute for medical care.
How do you eat fermented black garlic?
You can eat fermented black garlic on its own or mash it into sauces, soups, dressings, and marinades. Its sweet, savory flavor also works well with roasted vegetables, noodles, and rice.
What does fermented black garlic taste like?
Fermented black garlic tastes sweet, tangy, and savory, with a soft, chewy texture. Aging mellows the sharp bite associated with fresh garlic, and its flavor is often compared with balsamic vinegar or dried fruit.
How is fermented black garlic made?
Fermented black garlic is made by holding whole garlic bulbs at controlled warmth and humidity for an extended period. The bulbs darken and soften as their flavor changes; the process is closer to controlled aging than ordinary pickling.
Is fermented black garlic different from regular garlic?
Yes. Fermented black garlic is softer, darker, and sweeter than fresh garlic, with a milder aroma. Regular garlic has a sharper, more pungent taste and is usually used as a raw or cooked seasoning.
Does fermented black garlic need to be cooked?
No, fermented black garlic is ready to eat and does not need cooking. Add it near the end of cooking or serve it uncooked to retain its distinctive sweet, tangy flavor.
Can you make fermented black garlic at home?
Yes, but making fermented black garlic requires maintaining controlled warmth and humidity for a prolonged period. Use a reliable appliance and food-safety guidance; poorly controlled conditions can spoil the bulbs.
How should you store fermented black garlic after opening?
Keep fermented black garlic in an airtight container in a cool, dry place away from sunlight, and prevent moisture from getting in. Discard it if you see mold or notice an off smell or other signs of spoilage.
Can fermented black garlic lower blood pressure or cholesterol?
Fermented black garlic is not a proven treatment for high blood pressure or cholesterol. Some studies examine garlic compounds, but results do not establish that eating this ingredient can replace prescribed medication or medical advice.
Can fermented black garlic cause side effects?
Fermented black garlic can cause digestive discomfort in some people, especially when eaten in large amounts. Concentrated garlic products may also interact with blood-thinning medicines, so ask a clinician before using them regularly alongside medication.
Fermented black garlic Vitamins & Minerals
Vitamins
B6
0.06mg · 4% DV
B1
0.01mg · 1% DV
B5
0.03mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.02mg · 2% DV
Potassium ⭐
47mg · 1% DV
Selenium
0.71µg · 1% DV
Phosphorus
8mg · 1% DV
Sodium
0.65mg · 0% DV
How to Burn Off Fermented black garlic
To burn the 12 calories in 1 piece (medium) (5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fermented black garlic?
Fermented black garlic is made by holding whole garlic bulbs in warm, humid conditions until the cloves turn dark, soft and mellow. It is associated with East Asian cooking, but its sweet, savoury flavour also makes it an easy addition to everyday dishes elsewhere. The taste is gently tangy, with a deep umami note rather than the sharp bite of fresh garlic; the texture is soft and almost spreadable. Mash it into sauces, dressings, soups or marinades, or spread it on toast. It provides mostly carbohydrates and natural sugars, with very little fat. Its flavour is concentrated, so start with a small amount and add more to taste.
How Nutritious Is Fermented black garlic?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fermented black garlic Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fermented black garlic Contain Allergens?
No known major allergens
Which Diets Is Fermented black garlic Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fermented black garlic Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.