Garlic, raw
Checked by us One serving: 4 g · 6 kcal
Little of the nutrients we score, per serving.
Worth knowing: botulism. Nothing else to watch so far.
Good for
How we counted this
What one serving (4 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
No nutrient we score reaches “some” in one serving. The rest, at “a little” or less, is below.
22 more nutrients at a little or less
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
7.24 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.39 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.01 mg in one serving: 1% of the 1.2 mg a day men need, 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.26 g in one serving: under 1% of the 56 g a day men need, 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
16 mg in one serving: under 1% of the 3,400 mg a day men need, 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.07 mg in one serving: under 1% of the 16 mg a day men need, 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.4 mg in one serving: under 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.05 mg in one serving: under 1% of the 11 mg a day men need, 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.07 mg in one serving: 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0.11 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
1 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.93 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.07 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0.8 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0.12 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Flagged for home preparation: homemade garlic (and other vegetables and herbs) stored in oil is low in acid and oxygen, which allows C. botulinum to make its toxin. Health Canada advises keeping such oils refrigerated and using them within one week of making. This is a preparation rule for garlic in oil, not a concern for plain raw garlic.
Watch out
How we counted this
Checked for cadmium, nickel and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 86 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.08 µg
How we got this
A serving a day adds 0.5% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 8,300 g a week would reach the limit.
Why this rating: Eating it daily comes to 28 g a week, which stays within the 2,400 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.47% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 0.86 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 4,300 g a day would reach the limit.
Why this rating: Eating it daily comes to 4 g a day, which stays within the 3,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 4,252 g a day would reach it. A 4.0 g serving carries 0.86 µg (mean 214 ppb, lower bound, all 6 samples detected). Background intake is not shown.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0–0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.02 µg (at most, at the reporting limit)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. Judged by what a serving adds to the average adult's intake, which EFSA 2012 puts at 0.40–0.59 µg/kg body weight/day (28–41 µg a day, middle bound). A 4.0 g serving carries at most 0.016 µg, under 0.1% of that. The FDA found no lead in 6 samples, so the 4 ppb figure is a reporting limit (an upper bound), not a measurement.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 4 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Context: total arsenic has no reference value; the inorganic share was not measured.
Context only, never rated. Residues are uncommon on fresh garlic in these screens (imports 14 of 172 positive), none a violation.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 4 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
Mayonnaise would lead this list, but it’s left out (Nothing to watch · portions too different to compare by weight).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Sauerkraut would lead this list, but it’s left out (portions too different to compare by weight).
None of the 2 other condiments and dressings we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Mayonnaise (Nothing to watch · portions too different to compare by weight).
Left out: Sauerkraut (portions too different to compare by weight).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Garlic, raw
How the serving was set: 4 g (Health Canada TRA V.3, vegetables primarily used for garnish or flavouring, fresh, canned or frozen, such as parsley or garlic)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.02 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Calcium | 181 mg | 7.24 mg | 126.57 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| 181 mg | 7.24 mg | 126.57 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2394 | C | |
| Carbohydrate | 28.2 g | 1.13 g | 19.72 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Choline | 23.2 mg | 0.93 mg | 16.22 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Energy | 143 kcal | 5.72 kcal | – | FDC Energy (kcal) used | US food database (USDA Foundation Foods) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fat | 0.38 g | 0.02 g | 0.27 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fatty acids, total saturated | 0.089 g | 0 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fibre | 2.7 g | 0.11 g | 1.89 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Folate | 3 µg | 0.12 µg | 2.1 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Iron | 1.7 mg | 0.07 mg | 1.19 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Magnesium | 25 mg | 1 mg | 17.48 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Niacin (B3, niacin equivalents) | 1.8 mg | 0.07 mg | 1.26 mg | listed used | Canadian Nutrient File 2026 #2394 | C |
| Phosphorus | 153 mg | 6.12 mg | 106.99 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Potassium | 401 mg | 16.04 mg | 280.42 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Protein | 6.62 g | 0.26 g | 4.63 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Riboflavin (B2) | 0.11 mg | 0 mg | 0.08 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Selenium | 9.8 µg | 0.39 µg | 6.85 µg | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Sodium | 17 mg | 0.68 mg | 11.89 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Sugars | 1 g | 0.04 g | 0.7 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Thiamin (B1) | 0.2 mg | 0.01 mg | 0.14 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin B6 | 1.235 mg | 0.05 mg | 0.86 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin C | 10 mg | 0.4 mg | 6.99 mg | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin E | 0.08 mg | 0 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin K1 | 1.7 µg | 0.07 µg | 1.19 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Water | 63.1 g | 2.52 g | 44.13 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Zinc | 1.16 mg | 0.05 mg | 0.81 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 5 µg | 0.2 µg | 3.5 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Copper | 0.299 mg | 0.01 mg | 0.21 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Energy (Atwater general) | 143 kcal | 5.72 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Energy (Atwater specific) | 130 kcal | 5.2 kcal | 90.91 kcal | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Nitrogen | 1.06 g | 0.04 g | 0.74 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Ash | 1.71 g | 0.07 g | 1.2 g | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Energy | 597 kj | 23.88 kj | 417.48 kj | listed used | US food database (USDA Foundation Foods) #1104647 | C |
| Vitamin A, IU | 9 iu | 0.36 iu | 6.29 iu | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Folate, food | 3 µg | 0.12 µg | 2.1 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Folate, DFE | 3 µg | 0.12 µg | 2.1 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Tryptophan | 0.066 g | 0 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Threonine | 0.157 g | 0.01 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Isoleucine | 0.217 g | 0.01 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Leucine | 0.308 g | 0.01 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Lysine | 0.273 g | 0.01 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Methionine | 0.076 g | 0 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Cystine | 0.065 g | 0 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Phenylalanine | 0.183 g | 0.01 g | 0.13 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Tyrosine | 0.081 g | 0 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Valine | 0.291 g | 0.01 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Arginine | 0.634 g | 0.03 g | 0.44 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Histidine | 0.113 g | 0 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Alanine | 0.132 g | 0.01 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Aspartic acid | 0.489 g | 0.02 g | 0.34 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Glutamic acid | 0.805 g | 0.03 g | 0.56 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Glycine | 0.2 g | 0.01 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Proline | 0.1 g | 0 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Serine | 0.19 g | 0.01 g | 0.13 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 10:0 | 0.002 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 16:0 | 0.087 g | 0 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| SFA 18:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| MUFA 18:1 | 0.011 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 18:2 | 0.229 g | 0.01 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 18:3 | 0.02 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fatty acids, total monounsaturated | 0.011 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Fatty acids, total polyunsaturated | 0.249 g | 0.01 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Lutein + zeaxanthin | 16 µg | 0.64 µg | 11.19 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Manganese | 1.672 mg | 0.07 mg | 1.17 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Niacin (B3, preformed) | 0.7 mg | 0.03 mg | 0.49 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Pantothenic acid (B5) | 0.596 mg | 0.02 mg | 0.42 mg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169230 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Arsenic, all forms · Not rated yet · Context: total arsenic has no reference value; the inorganic share was not measured. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.47% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Botulism (foods stored in oil) · Worth knowing · Flagged for home preparation: homemade garlic (and other vegetables and herbs) stored in oil is low in acid and oxygen, which allows C. botulinum to make its toxin. Health Canada advises keeping such oils refrigerated and using them within one week of making. This is a preparation rule for garlic in oil, not a concern for plain raw garlic. · Health Canada 2013 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. Judged by what a serving adds to the average adult's intake, which EFSA 2012 puts at 0.40–0.59 µg/kg body weight/day (28–41 µg a day, middle bound). A 4.0 g serving carries at most 0.016 µg, under 0.1% of that. The FDA found no lead in 6 samples, so the 4 ppb figure is a reporting limit (an upper bound), not a measurement. · US FDA Total Diet Study (2018–2020) · A
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 4,252 g a day would reach it. A 4.0 g serving carries 0.86 µg (mean 214 ppb, lower bound, all 6 samples detected). Background intake is not shown. · US FDA Total Diet Study (2018–2020) · A
- Pesticide residues · Context · Context only, never rated. Residues are uncommon on fresh garlic in these screens (imports 14 of 172 positive), none a violation. · CFIA chemical residue monitoring (2022–2023) · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fos: total fructo-oligosaccharides 1.20 ± 0.059 g/100 g (GF2 0.69, GF3 0.52, GF4 0.09); raffinose 0.56 ± 0.024 g/100 g (total RFO), stachyose not detected g/100 g · fresh weight of edible sample · raw garlic · grade A · Jovanovic 2014
- fodmap fructan: 7.51 ± 0.209 g/100 g total fructan (the highest after Jerusalem artichoke and chicory root); 0.30 g in a 4 g serving and 0.23 g in a 3 g clove, both above Varney 2017's 0.20 g cut-off for vegetable oligosaccharides. Muir 2007 (abstract: vegetables with the most fructan include garlic, range 1.2-17.4 g/100 g; Liljebo 2020 relays garlic 17.40) is higher: the two measurements differ by a factor of 2.3 g/100 g · fresh weight of edible sample · raw garlic (edible part dried at 50 °C in a vacuum oven then extracted) · grade A · Jovanovic 2014
- fodmap polyols: not detected (sorbitol, mannitol and xylitol all not detected in raw garlic) g/100 g · fresh weight · raw garlic · grade A · Jovanovic 2014
Sources
- CFIA, National Chemical Residue Monitoring Program and Chemistry Food Safety Oversight Program Annual Report 2022-2023, Annex B tables B-1 (Canadian) and B-2 (imported)
cfia-ncrmp-2022-23· full text read · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada. Food safety tips for vegetables and herbs preserved in oil (page details 2013-02-08)
hc-veg-herbs-in-oil-2013· page · Government of Canada terms (Crown copyright) - Jovanovic-Malinovska R, Kuzmanova S, Winkelhausen E. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop 2014;17(5):949-965. · doi:10.1080/10942912.2012.680221
jovanovic-malinovska-2014-ijfp· full text read · publisher copyright
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.