Garlic Benefits & Nutrition
Garlic benefits: nutrition per 100 g (149 kcal, 2.1 g fibre), how much to eat a day, who should be careful and its season in India. Also called Lehsun.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Lehsun · Spices & herbs
- 149 kcalenergy
- 6.4 gprotein
- 2.1 gfibre
- Year-round (new crop Mar–May)best season in India
Per 100 g (raw cloves) 🟢 In season now
Health benefits of garlic
- Crushed garlic forms allicin, studied for heart and immune health.
- Some studies suggest garlic may modestly lower blood pressure and cholesterol.
- Adds flavour so you can use less salt.
How to eat it
Crush and leave for 10 minutes before cooking; add to tadka, chutneys and stir-fries.
How much a day: 1–2 cloves.
Who should be careful
- If you take blood thinners or are having surgery, talk to your doctor before garlic supplements.
- Can cause heartburn and bad breath.
Best season in India
Year-round (new crop Mar–May). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of garlic?
Crushed garlic forms allicin, studied for heart and immune health. Some studies suggest garlic may modestly lower blood pressure and cholesterol. Adds flavour so you can use less salt.
How much garlic can I have a day?
1–2 cloves. Crush and leave for 10 minutes before cooking; add to tadka, chutneys and stir-fries.
Who should be careful with garlic?
If you take blood thinners or are having surgery, talk to your doctor before garlic supplements. Can cause heartburn and bad breath.
When is garlic in season in India?
Year-round (new crop Mar–May).
More spices & herbs
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