Garlic is rich in carbohydrates, protein and low in fat. The calorie content of garlic is small, because it is widely used for culinary purposes, including the preparation of diet foods with a low calorie content.
- The nutritional value of garlic
- Distribution of BZHU in different types
- Benefits and harms of garlic
- Use <
The nutritional value of garlic
The benefits of garlic are its nutritional value and low calorie content.
Vitamin group, in mg, calculated per 100 g of product:
- choline – 23.2;
- lutein with zeaxanthin – 16;
- as carboxylic acid – 10;
- folates – 3;
- PP – 2.8;
- niacin – 1.2;
- thiamine – less than 1;
- riboflavin – less than 1;
- pyridoxine – 0.6;
- pantothenic acid – 0.596;
- alpha – tocopherol – 0.3;
- beta-carotene – 0.005;
- phylloquinone – 1.7 mcg.
Group of macro- and microelements, in mg, calculated per 100 g of product:
- potassium – 260;
- calcium – 180;
- phosphorus – 100;
- magnesium – 30;
- sodium – 17;
- chlorine – 30;
- iron – 1.5;
- zinc – 1 ;
- manganese – less than 1;
- in small doses, copper (130 μg), selenium (14.2 μg), iodine (9 μg), cobalt (9 μg) .
Group of acids, in mg, calculated per 100 g of product:
- glutamic acid – 805;
- arginine – 634;
- aspartic acid 489;
- leucine 308;
- valine 291;
- lysine 273;
- linoleic acid – 229;
- isoleucine – 217;
- glycine – 2;
- omega-6 – 2;
- serine – 19 ;
- phenylalanine – 183;
- alanine – 132;
- threonine – 157;
- histidine – 13;
- proline – 100;
- palmitic acid – 87;
- tyrosine – 81;
- methionine – 76;
- tryptophan – 66 ;
- cysteine - 65;
- linolenic acid – 20;
- oleic acid – 1;
- capric acid – 2.
The chemical composition of garlic also contains about 25 g of starch and dextrins and about 4 g of mono- and disaccharides.
Distribution of BJU in different types
The calorie content of fresh garlic per 100 g is about 150.1 kcal. The energy value of fresh garlic is 513 kJ.
- 29.9% carbohydrates, or 14% of the daily value;
- 6.5 % protein, or 9% of the daily norm;
- 1.5% of dietary fiber, or 7.5% of the daily norm;
- 0.5% of fat, or 0.8 % of the daily rate;
- 1.5% ash;
- 60% water.
The average weight of the garlic head is up to 25 g, therefore, in a clove of fresh garlic, the calorie content is only 6 kcal. The daily norm is up to 2-3 cloves with calories up to 18 calories.
Depending on the form in which garlic seasoning is used, a different amount of calories from garlic will be ingested.
Distribution of BJ (in grams) and calories of garlic (in kcal) in different forms:
Benefits and harms of garlic
Garlic is a useful product for the body, acting as a natural antibacterial agent.A low-calorie product is indicated for people with diabetes. However, if abused, it is likely to cause minor damage to health.
The elements included in the chemical composition of garlic bring significant health benefits.
Vitamins from group B provide metabolic processes of proteins, fats and carbohydrates and take part in hormonal synthesis. They help the absorption of amino acids and sugar, supporting the work of the adrenal glands. Group B controls the nervous processes, regulates the appetite and supports the immune system, participates in oxidative and reducing processes, helps to absorb iron.
Calcium and phosphorus contained in garlic are irreplaceable elements for physiological processes, including energy metabolism, acid and alkaline regulation, muscle contraction. They maintain in good condition the skeletal system, necessary for the mineralization of the teeth. The metabolic processes are responsible for cobalt present in the perennial, and manganese is responsible for the formation of connective tissue. Helps to absorb proteins and carbohydrates and saturates tissues with oxygen. Selenium acts as an antioxidant, enhancing protective functions.
Potential harm from garlic is obtained when you abuse this product. This is due to increased toxicity because sulfides are present in the chemical composition, causing a headache and causing distraction, and from overeating, insomnia and bouts of heartburn also appear.
Often there is an allergic reaction to garlic, so people with food allergies should reduce the rate of seasoning.
Garlic is contraindicated in inflammatory processes in the digestive system and intestinal tract.People with hypertension and cardiac neurosis are limited in consumption.
Proteins, carbohydrates and a little fat are found in garlic. The calorie content of garlic is small, in 1 clove up to 6 calories, because it is a suitable product for dietary dishes. If you follow the rules of use, the product brings tangible health benefits, but garlic abuse can cause minor harm.