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Garlic/Onion Calories
Rich in antioxidants, immune support, low calorie
CALORIES
GI
POTASSIUM
FIBER
Garlic/Onion Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
9.5g
· 78%
Protein
2.2g
· 18%
Fat
0.2g
· 4%
Fiber
1.7g
Garlic/Onion Vitamins & Minerals
Vitamins
B6
0.32mg · 19% DV
Vitamin C
8.5mg · 9% DV
B1
0.08mg · 7% DV
Folate
18µg · 5% DV
Minerals
Iron
1mg · 6% DV
Phosphorus
38mg · 5% DV
Potassium ⭐
180mg · 5% DV
Calcium
36mg · 4% DV
Garlic/Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Garlic/Onion Processed?
NOVA 1
Unprocessed
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 Garlic/Onion Contain Allergens?
No known major allergens
Which Diets Is Garlic/Onion 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
Garlic/Onion Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Garlic/Onion
Garlic/Onion — Frequently Asked Questions
Is garlic and onion better raw or cooked?
Both can be useful in different ways. Raw forms keep some sulfur compounds more intact, while cooking makes them milder and often easier to digest.
How can I stop onions from making my eyes water?
Chilling the onion first and using a sharp knife can reduce the release of irritating compounds. Cutting the root end last may also help.
Should garlic rest after crushing before cooking?
Yes, letting crushed or chopped garlic sit briefly before heating can help beneficial compounds develop. Adding it to very high heat immediately may reduce that effect.
What is the best way to store garlic and onions?
Keep them in a cool, dry, well-ventilated place. Once peeled or chopped, they should be refrigerated in a sealed container and used sooner.
Can garlic and onions be frozen?
Yes, both freeze well when chopped. After thawing they become softer, so they are best used in soups, sauces, and cooked dishes rather than fresh preparations.
What foods pair well with garlic and onions?
They work well with legumes, meat, fish, eggs, grains, and most vegetables. They also pair especially well with olive oil, tomatoes, yogurt, and fresh herbs.
Are garlic and onions good before a workout?
It depends on your digestion. Some people tolerate them well, but others may get bloating, reflux, or stomach discomfort if they eat a lot right before exercise.
Who should be careful with garlic and onions?
People with IBS, reflux, sensitive stomachs, or a tendency toward bloating may need to limit them. They can also be troublesome before meetings or social situations because of lingering breath odor.
Is garlic really a natural antibiotic that can replace medicine?
No, that claim is overstated. Garlic is a nutritious food, but it should not replace prescribed treatment or medical advice for infections.
Does caramelizing onions make them unhealthy?
No, caramelizing onions does not automatically make them unhealthy. The main issue is what you add during cooking, such as large amounts of oil or sugar, and avoiding burning them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.