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Aromatic, intensely flavored, more energy-dense than raw garlic
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (chopped) of Sautéed garlic (9 g) has 13 calories. That works out to 149 calories per 100 g. It contains 3 g of carbs, 0.6 g of protein, 0 g of fat and 0.2 g of fiber. Its 0.1 mg of B6 covers 7% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (chopped) · 9 g
13
KCAL / 9G
Carbs
3g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 17% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.53 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 0.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 9 g | 13 kcal |
| 1 teaspoon (chopped) | 3 g | 4 kcal |
| 1 piece (small) | 5 g | 7 kcal |
| 1 piece (medium) | 10 g | 15 kcal |
| 1 piece (large) | 15 g | 22 kcal |
| 2 tablespoon (chopped) | 18 g | 27 kcal |
| 1 serving (small) | 20 g | 30 kcal |
| 3 tablespoon (chopped) | 27 g | 40 kcal |
| 1 serving (medium) | 35 g | 52 kcal |
| 1 serving (large) | 50 g | 75 kcal |
| 100 g | 100 g | 149 kcal |
Calculated from 149 calories per 100 g.
To make sautéed garlic, cook chopped garlic in a little oil over low to medium heat, stirring often. Take it off the heat as soon as it smells fragrant and begins to turn pale gold; letting it brown deeply can make it bitter.
Sautéed garlic turns bitter when it burns, which happens quickly because chopped garlic is small and cooks fast. Use moderate heat, keep it moving in the pan, and add wetter ingredients as soon as the garlic is fragrant.
Sauté garlic only until it smells fragrant and starts to turn golden, usually less than a minute for finely chopped pieces. The exact time varies with the pan and heat, so watch its color rather than leaving it unattended.
Yes, sautéed garlic can replace fresh garlic, but it gives a milder, sweeter flavor. It works well in cooked sauces, soups, and vegetables; for uncooked dressings or dips, fresh garlic gives a sharper bite.
No. Sautéed garlic is cooked quickly in a pan, usually chopped and with a little oil; roasted garlic is commonly cooked whole in the oven until soft and sweet. They have different textures and are not always interchangeable.
Yes, you can sauté garlic in butter, which gives it a rich, mellow flavor. Keep the heat low because butter can brown or burn before the garlic is done; oil or a mixture of butter and oil is easier to manage.
Yes, you can soften garlic in a nonstick pan with a small splash of water instead of oil, adding more water if the pan dries out. It will taste less rich and will not brown in quite the same way as oil-sautéed garlic.
Refrigerate garlic sautéed in oil promptly in a clean, covered container and use it within a few days. Do not keep garlic submerged in oil at room temperature, because that creates conditions in which dangerous bacteria can grow.
Yes, freeze sautéed garlic in small, sealed portions once it has cooled. Add a frozen portion directly to a hot dish when cooking; thawed garlic may be softer, but that texture change usually matters little in soups and sauces.
Yes, sautéing makes garlic taste less sharp and more rounded than it does raw. Gentle cooking softens its pungency, while browning adds a sweeter, toasted note; burning it instead creates an unpleasant bitter flavor.
Vitamins
B6
0.11mg · 6% DV
B1
0.02mg · 2% DV
B5
0.05mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.03mg · 3% DV
Selenium
1.28µg · 2% DV
Phosphorus
14mg · 2% DV
Potassium ⭐
36mg · 1% DV
Sodium
1.53mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 13 calories in 1 tablespoon (chopped) (9 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.
Sautéed garlic is made by briefly cooking chopped or crushed garlic in a pan. It is a widely used cooking base rather than usually a dish on its own, adding aroma to sauces, soups, vegetables, beans and meat dishes across many cuisines.
Cooking softens its sharp bite and brings out a mellow, lightly sweet flavour; the cloves become tender, but can turn bitter if browned too much. It is more energy-dense than raw garlic, though a typical serving is small. Add it over gentle heat and watch closely; when cooking it with onion, putting the garlic in a little later helps keep it from burning.
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.
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.
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.
No known major allergens
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
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.