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Baked Garlic Calories
Baked garlic is soft, sweet, and rich in antioxidants that support immune health.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Garlic (30 g) has 45 calories. That works out to 149 calories per 100 g. It contains 9.9 g of carbs, 1.8 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Baked Garlic Nutrition Facts
Selected: 1 piece (medium) · 30 g
45
KCAL / 30G
Carbs
9.9g
· 4% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 15% · Fat 4%
Baked Garlic nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 0.6 g | 2% |
| Protein | 1.8 g | 4% |
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 Medium Baked Garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 45 kcal |
| 1 teaspoon (chopped) | 7 g | 10 kcal |
| 1 piece (extra small) | 10 g | 15 kcal |
| 1 piece (small) | 15 g | 22 kcal |
| 1 tablespoon (chopped) | 20 g | 30 kcal |
| 1 serving (medium) | 40 g | 60 kcal |
| 1 piece (large) | 50 g | 75 kcal |
| 1 serving (large) | 60 g | 89 kcal |
| 100 g | 100 g | 149 kcal |
| 1 pack (whole) | 100 g | 149 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Baked Garlic
How do you make baked garlic?
To make baked garlic, slice the top off a whole garlic bulb, drizzle the exposed cloves with a little olive oil, and wrap the bulb in foil. Bake until the cloves are soft enough to squeeze from their skins.
How long should baked garlic stay in the oven?
Bake a whole bulb of garlic at 400°F (200°C) for about 35–45 minutes. It is ready when the cloves are soft and lightly browned; check earlier if you are roasting individual cloves instead of a whole bulb.
What does baked garlic taste like?
Baked garlic tastes mellow, sweet, and slightly caramelized, with much less sharpness than raw garlic. Its soft texture makes it easy to spread on bread or mash into sauces, soups, and vegetables.
Do you peel garlic before baking it?
No, leave the cloves inside the papery skin when baking a whole bulb. The skin helps protect them from drying out; once the baked garlic has cooled enough to handle, squeeze the soft cloves out.
How do you use baked garlic in recipes?
Squeeze the soft cloves of baked garlic from their skins and mash them into mashed potatoes, salad dressings, soups, or pasta sauces. You can also spread them on toast or serve them alongside roasted vegetables.
Can you roast peeled garlic cloves instead of a whole bulb?
Yes, peeled cloves can be baked, but they cook faster and can brown or dry out sooner than cloves inside a whole bulb. Toss them lightly with oil, spread them in a dish, and check frequently for tenderness.
How should you store baked garlic?
Refrigerate baked garlic in a covered container once it has cooled, and use it within 3–4 days. Avoid leaving it at room temperature for extended periods, especially if the cloves have been coated in oil.
Can baked garlic be frozen?
Yes. Remove the cooled baked garlic cloves from their skins, freeze them in a sealed container or freezer bag, and take out only what you need. Frozen cloves can be added straight to cooked dishes.
Is baked garlic the same as garlic confit?
No. Baked garlic is usually roasted in its skin with a little oil, while garlic confit is slowly cooked submerged in oil. Keep either preparation refrigerated; garlic stored in oil should never be left at room temperature.
Does baked garlic have the same health benefits as raw garlic?
Not exactly. Baking softens garlic’s sharp flavor and changes some of its compounds, so it is not nutritionally identical to raw garlic. Baked garlic contains antioxidants, but it is not a treatment or a guaranteed way to prevent illness.
Baked Garlic Vitamins & Minerals
Vitamins
B6
0.36mg · 21% DV
B1
0.06mg · 5% DV
Vitamin C
4.5mg · 5% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Selenium
4.2µg · 8% DV
Phosphorus
46mg · 7% DV
Potassium ⭐
120mg · 4% DV
Sodium
5.1mg · 0% DV
Baked Garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Garlic
To burn the 45 calories in 1 piece (medium) (30 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 Baked Garlic?
Baked Garlic is made by roasting whole garlic bulbs or separated cloves until tender, sometimes with a little olive oil. It is a simple preparation used in many cuisines rather than a dish tied to one particular place.
Roasting mellows garlic’s sharp bite and brings out a soft, gently sweet flavour. Squeeze the cloves onto bread, mash them into soups, sauces or vegetable dishes, or serve them alongside meat or fish. Garlic contributes most of the carbohydrates here, while the dish stays low in fat if you skip the oil. For an easy, lighter version, roast the cloves without oil or use just a small drizzle.
How Nutritious Is Baked Garlic?
Nutrient density
High
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 Baked Garlic Processed?
NOVA 2
Minimally 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 Baked Garlic Contain Allergens?
No known major allergens
Which Diets Is Baked 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
✓ Suitable
Low FODMAP
— Not suitable
Baked Garlic Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.