3 piece (medium) of Steamed garlic (9 g) has 12 calories. That works out to 130 calories per 100 g. It contains 2.5 g of carbs, 0.5 g of protein, 0 g of fat and 0.2 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Steamed garlic Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28g

· 10% DV

Protein

5.5g

· 11% 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%

Steamed garlic Vitamins & Minerals

Vitamins

1.1mg · 65% DV

Vitamin C

24mg · 27% DV

0.18mg · 15% DV

0.6mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Selenium

14.2µg · 26% DV

Phosphorus

153mg · 22% DV

Calcium

180mg · 18% DV

How Nutritious Is Steamed garlic?

Nutrient density

High

70/ 100

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

46/ 100

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.

Steamed garlic Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Steamed garlic

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Steamed 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 Steamed garlic Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Steamed 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

Steamed garlic Fat Profile

SATURATED

0.09g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Steamed garlic

🧄vs🍅

Steamed garlic vs Tomato112 kcal more per 100 g

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Steamed garlic vs Mixed Green Salad112 kcal more per 100 g

→🧄vs🫑

Steamed garlic vs Red Pepper99 kcal more per 100 g

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Steamed garlic vs Boiled Beetroot86 kcal more per 100 g

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Foods Similar to Steamed garlic

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Steamed garlic

How many calories are in steamed garlic?

Steamed garlic contains 130 calories per 100 g. The same serving provides 5.5 g of protein, 28 g of carbohydrates, and 0.5 g of fat.

Is steamed garlic suitable for a vegan diet?

Yes, steamed garlic is compatible with vegan diets. It is also suitable for vegetarian, paleo, Mediterranean, pescatarian, flexitarian, omnivore, and gluten-free eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026