vegetable1 recipes
whole garlic head.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
garlic bulbwhole garliclahsunlasunpoonduvellulliveluthullirasun
SERVING
CALORIES
149
PROTEIN
6.4g
CARBS
33.1g
FAT
0.50g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories149kcal—
Protein6.4g13%
Carbohydrates33.1g12%
Fiber2.1g8%
Sugar1.0g2%
Total fat0.50g1%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water58.6g—
MINERALS
Sodium17mg1%
Potassium401mg9%
Calcium181mg14%
Iron1.7mg9%
Magnesium25mg6%
Phosphorus153mg12%
Zinc1.2mg11%
Copper0.30mg33%
Manganese1.7mg73%
Selenium14.2µg26%
VITAMINS
Vitamin A0µg0%
Vitamin C31.2mg35%
Vitamin D0µg0%
Vitamin E0.08mg1%
Vitamin K1.7µg1%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.60mg12%
Vitamin B61.2mg73%
Folate (B9)3.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup136g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece50g
HEALTH BENEFITS
Why eat it.
- ✓Contains allicin which has potent medicinal properties
- ✓May help reduce blood pressure and improve cholesterol levels
- ✓Rich in antioxidants that support the immune system
- ✓Has natural antimicrobial and antifungal properties
- ✓May help improve bone health in women
COOKING TIPS
In the kitchen.
- 1Let minced garlic sit for 10 minutes before cooking to activate allicin
- 2Avoid burning garlic as it becomes very bitter; add it late in the sautéing process
- 3Roast whole heads with olive oil to create a sweet, spreadable paste
STORAGE
Keep it fresh.
- Store in a cool, dry, and dark place with good air circulation
- Do not refrigerate whole heads as it encourages sprouting and mold
- Keep away from direct sunlight to prevent the bulb from drying out
FAQ
Frequently asked questions.
How long does a whole garlic head last?
A whole, unpeeled garlic head can last up to 6 months if stored in a cool, dry place with plenty of airflow.
How can I tell if a garlic head is fresh?
Look for heads that are firm to the touch with tight, papery skin. Avoid bulbs that feel soft, have damp spots, or have green sprouts.
Can I freeze whole garlic heads?
Yes, you can freeze garlic, but it's better to peel the cloves first. Frozen garlic may lose its firm texture but retains its flavor.
What is the best substitute for fresh garlic?
1/8 teaspoon of garlic powder or 1/2 teaspoon of jarred minced garlic can replace one medium clove.
Why does garlic turn blue or green when cooked?
This is a natural reaction between the garlic's sulfur compounds and trace minerals (like copper) or acids (like vinegar); it is safe to eat.
Is it safe to eat garlic that has sprouted?
Yes, sprouted garlic is safe to eat, though the green sprout can be bitter. You can remove the sprout before using the clove.
How do I easily peel a whole head of garlic?
Place the head on a counter and press down hard with the palm of your hand to break it into cloves, then smash individual cloves with the flat of a knife.
What are the main nutrients in garlic?
Garlic is high in Manganese, Vitamin B6, Vitamin C, and Selenium, while being very low in calories.
Does roasting garlic change its nutritional value?
Roasting reduces the allicin content (the sharp medicinal compound) but makes the garlic easier to digest and enhances its antioxidant profile.
RECIPES
Cook with whole garlic head.
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