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Roasted Garlic Calories
Oven-roasted, aromatic and soft garlic
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Roasted Garlic (5 g) has 7 calories. That works out to 149 calories per 100 g. It contains 1.6 g of carbs, 0.3 g of protein, 0 g of fat and 0.1 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Roasted Garlic?
Roasted garlic is made by baking whole bulbs or separated cloves until they soften and the edges turn golden. It is a simple preparation rather than a dish tied to one particular region, and home cooks around the world use it to mellow garlic’s sharp, raw bite.
The cloves become soft, creamy and gently sweet, so they can be squeezed from their skins and spread on bread or stirred into soups, sauces, mashed vegetables and dips. It is mostly carbohydrate by weight, with very little fat, though it is usually eaten in small amounts as a flavouring. For an easy lighter option, roast it with just a little oil, then pair it with vegetables, beans or toasted bread.
Roasted Garlic Nutrition Facts
Selected: 100 g
149
KCAL / 100G
Carbs
32.7g
· 12% DV
Protein
6.4g
· 13% DV
Fat
0.5g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 16% · Fat 3%
Roasted Garlic Vitamins & Minerals
Vitamins
B6
1.2mg · 71% DV
B1
0.2mg · 17% DV
Vitamin C
15mg · 17% DV
B5
0.6mg · 12% DV
Minerals
Manganese
2mg · 87% DV
Selenium
14.2µg · 26% DV
Phosphorus
153mg · 22% DV
Calcium
181mg · 18% DV
How Nutritious Is Roasted 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.
Roasted Garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Garlic
To burn the 149 calories in 100 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.
Is Roasted 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 Roasted Garlic Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted Garlic Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Compare Roasted Garlic
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Frequently Asked Questions About Roasted Garlic
How do you make roasted garlic?
To make roasted garlic, slice off the top of a whole bulb to expose the cloves, drizzle the cut surface with a little oil, and wrap it in foil. Bake at 400°F until soft and golden, usually around 40 minutes.
How can you tell when roasted garlic is done?
Roasted garlic is done when the cloves feel very soft when pressed and look golden or lightly caramelized. If they are still firm, return the bulb to the oven and check again after a short interval.
Can you roast peeled garlic cloves instead of a whole bulb?
Yes, you can roast peeled garlic cloves in a small oven-safe dish. Coat them lightly with oil and cover the dish so they do not dry out; check early because loose cloves cook faster than a whole bulb.
What does roasted garlic taste like?
Roasted garlic tastes mellow, savory, and slightly sweet, with much less of the sharp bite of raw garlic. Its soft texture makes it easy to mash into a spread or blend into a sauce.
What can you make with roasted garlic?
Roasted garlic works well mashed into butter, hummus, dressings, or pasta sauce. You can also spread the cloves on toast or stir them into mashed potatoes, soups, and roasted vegetables.
How long does roasted garlic last in the fridge?
Roasted garlic keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and do not leave garlic cloves submerged in oil at room temperature.
Can you freeze roasted garlic?
Yes, roasted garlic freezes well. Squeeze the cooled cloves from their skins and freeze them whole or mashed in a sealed container; freezing small portions makes it easier to add just what a recipe needs.
Can roasted garlic replace raw garlic in a recipe?
Roasted garlic can replace raw garlic when a softer, sweeter flavor is welcome, but it will not provide the same sharp punch. Because roasted cloves are less intense, you may need more to achieve a similarly strong garlic flavor.
Is roasted garlic easier on your stomach than raw garlic?
Roasted garlic is often less pungent than raw garlic, but it can still cause gas, bloating, or heartburn in sensitive people. Try a small amount first if garlic has bothered your digestion before.
Can you eat roasted garlic cloves on their own?
Yes, roasted garlic cloves are edible on their own and are soft enough to eat with a fork or spread on bread. Their flavor is concentrated, so many people prefer them as part of a meal rather than in a large amount.
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Nutrition data compiled from USDA FoodData Central and scientific sources.