garlic and keto diet, can garlic eat on a keto diet.

Is Garlic Keto-Friendly?

Garlic is widely used in cooking recipes for flavoring. Although it has been also used for medicinal purposes.

Garlic is related to genus Allium. It is closely related to the onion. Researchers found evidence that shows that garlic has been using for 5000 years ago.

This is a little bit of introduction to garlic, but our main focus is that can we eat garlic in a keto diet? Let find that.

Nutrition facts of Garlic – Does garlic fit into a low-carb diet?

Garlic is not very rich in daily need nutrients, but it contains antioxidants that are very beneficial for health.

But as per the U.S. Department of Agriculture’s guidelines, it is one of the healthiest ingredients to your diet.

It is a low-calorie food, which is good for a keto diet. You can eat this food in your keto diet. Its more than 50% of the weight is due to water weight.

3 cloves (9g) of garlic contain nutrients.

  • Energy     13
  • Carbohydrates     3g
  • Protein    0.5g
  • Fiber   0.2g 

Vitamins and minerals

  • Vitamin C     2.8mg (5% DV)
  • Vitamin B6    0.1mg (6% DV)
  • Calcium       16.3mg (2%DV)
  • Manganese     0.2mg  (8% DV)

Source USDA Food Composition Databases

Garlic contains lots of antioxidants. That can have lots of health benefits that we will catch later.

The bottom line is yes, garlic can fit into a low-carb diet. But, is garlic keto?

Carbs in garlic – How many net carbs in garlic?

An average raw garlic clove (3g) contains 1g carbs and 4.4 calories, according to the USDA food composition database.

Average supermarket garlic can contain 10-15 cloves, and each clove can weigh around 4 – 6 grams.

But, a clove can weigh around 50g depending upon garlic. If we calculate a garlic bulb can weigh around 50g to 100g.

So if we calculate average garlic which weigh around 30-45g contain 10-15g carbs and 45 to 70 calories.

Although, when carbs in garlic it is always carbs in a clove of garlic because no-one eats full garlic. We generally use garlic for aroma and flavor no to full tummy.

The bottom line is a 3g clove of garlic contains 1g carbs and no more than 5 calories.

Garlic on ketosis –  is garlic keto?

can we eat garlic on keto diet, is garlic ok on keto diet.

We use garlic in our dishes for flavor and aroma. People usually do not make a whole dish of garlic.

If you want to answer in yes or no form then.

Yes, garlic is keto-friendly and low carbs. One teaspoon(4g) of garlic contains less than 1g net carbs. 

In a standard keto diet, you can eat 30g carbs. Means you can eat 10g carbs a meal. So, you can add just a clove to your meal which contains less than 1g carbs. It won’t affect your ketosis at all. 

So, it is ok to eat garlic on a keto diet. Go ahead and eat garlic daily. 

But, you should limit garlic to just 2 or maximum 3 cloves a day because you are consuming carbs from other sources too and you don’t want to cross the 20g carbs limit on keto. 

But if you are a great fan of garlic and want to eat more garlic even on ketosis, then it is totally doable. But you need to follow the targeted keto diet and high protein keto diet.

In these keto diets, you can eat 30-50g more carbs per day, but these types of diets only for people with a very active lifestyle.

How many garlic can eat on a keto diet?

You are on a keto diet to stay in ketosis. So, you shouldn’t eat more than 20g carbs during ketosis adapting stage and no more than 50g fat once you have adapted ketosis fully.

Average supermarket garlic can contain 10-15 cloves, and each clove can weigh around 4 – 6 grams.

But, a clove can weigh around 50g depend upon garlic. If we calculate a garlic bulb can weigh around 50g to 100g.

It is suggested that people should eat 2 to 5g garlic a day which will contain around 1g net carbs.

So you can eat daily recommended value of garlic or 1-2 garlic cloves a day on a keto diet. 

This amount of garlic adequate and it will give your dish enough flavor. So, you can use average garlic for more than 5 days on a keto diet.

This amount of garlic will not affect your ketosis. But if you eat more than 2 cloves of garlic make sure you also count on carbs. Because almost 60g garlic contains 20g carbs.

How to eat garlic on keto?

People can eat garlic in different forms such as Garlic sauce, Garlic powder, garlic salt, and garlic butter. We will try to find which allowed in keto and which is not.

1. Garlic sauce – is garlic sauce keto?

garlic sauce nutrition facts, garlic sauce on keto diet.

Garlic sauce is a sauce made oof with garlic as primary ingredients. It is a pungent smell with garlic sauce. Read the label before using any garlic sauce. You can read on the label about carbs, calories, and fat on the label. You should use it after that.

It is used to add flavor to food and dishes such as fish, seafood, mutton chop, etc. you can use garlic sauce on a keto diet.

Net carbs – 7gFat – 46gProtein – 3.57g

Servings – per 100g SourceUSDA Food Composition Databases

2. Garlic powder – is garlic powder keto?

garlic powder nutrion facts, garlic powder on a keto diet

Garlic powder is dehydrated garlic. It is the most common seasoning. Garlic cloves, peeled and sliced and heated at 150 degrees Celsius temperature and further chopped and reduced to the desired size. 

You can use garlic powder on a keto diet, but no more than 1 teaspoon with a meal.

Net carbs – 1.9gFiber – 0.3gProtein – 0.5g

Servings – per 1 tsp (3.1g) SourceUSDA Food Composition Databases

3. Garlic salt – is garlic salt keto?

garlic salt on a keto diet, garli salt nutrtion facts,

Garlic salt is seasoned salt. It is made of a mixture of table salt, dried ground garlic, and anti-caking agents. It is made of 3 part salt and 1 part dried garlic. You use garlic salt in a keto diet.

Net carbs – 1gFiber – 0.1gProtein – 0.2g

Servings – per 1 tsp (5.6g) Sourcenutritionix

4. Garlic butter – is garlic butter keto?

garlic satl, garlic salt on a keto diet, garlic salt nutrition facts,

Garlic butter is a compound used for flavoring. It is made with butter and garlic mixture. You can eat garlic butter in a keto diet because it contains low carbs and high-fat content.

Net carbs – 0.3gFat – 11gProtein – 0.2g

Servings – per tbsp (14g) Sourcenutritionix and USDA Food Composition Databases

How to make garlic on a keto diet?

  • Roast – you can roast garlic. But you will eat only one clove garlic, there is no need to make that effort.
  • Eat raw garlic- it is the best way to eat garlic. You are eating for just flavor.
  • Chopped garlic – people chop garlic and add to recipes to give flavor. One teaspoon of chopped garlic will be enough to give flavor to your diet for one person.

You should avoid

  • Burn it-  you should avoid burning.
  • Do not overuse – you should not overuse garlic. Remember, it also contains carbs and overuse can ruin your ketosis.

Fast facts of garlic

  • China produces two-thirds of the world’s garlic, about 46 billion pounds per year.
  • The average person eats 2 pounds of garlic per year.
  • You can make glue from garlic.
  • There are more than 300 varieties of garlic grown throughout the world.

Health benefits of Garlic on a keto diet

Garlic has a number of health benefits. Such as 

  • Garlic can prevent the common cold. [1]  [2]
  • It contains a compound that can help to reduce blood pressure. [3] [4] [5]
  • It can reduce bad cholesterol and can lower the risk of heart diseases. [6] [7] [8]
  • Your performance may increase by using a garlic supplement.
  • Garlic can help to eliminate toxins from your body. [9]
  • It contains that can prevent your body from oxidative damage. [10]

Conclusion

Garlic is a low carb food. So you can add garlic to your meal. You should eat 1-2 cloves a day on a keto diet and also in your normal diet.

People mostly use garlic for flavoring which id safe in a keto diet. But if you are thinking about making whole dishes of garlic, then you should avoid. 

The bottom line is garlic has a number of health benefits and its all forms are low in carbs. So, you can eat garlic on a keto diet.

Most Frequently asked questions

Is Garlic low in carbs?

Yes, garlic is low carbs. 3 cloves (9g) of garlic contain 2.8g net carbs, according to USDA Food Composition Databases.

How many carbs are in roasted garlic?

10g roasted garlic contains 5.6g net carbs. So, you should avoid roasted garlic on a keto diet. But, you can add 1 or 2 cloves just for the aroma.

What are the best ways to eat garlic on keto?

You can eat garlic on keto in many ways. Go to the article to know in detail. But you should check this out. These links will redirect you to Amazon. But it is always better to make all these items at home.
1. Garlic sauce (2g net carbs)
2. Garlic powder
3. Garlic salt
4. Garlic butter (2 net carbs per bagel) 

Is garlic good for weight loss?

Yes, garlic is good for weight loss. It can boost your metabolism and also suppress appetite.

How many cloves garlic a day?

The daily recommended value for adults is 4g of raw garlic, or 7.2 g of aged garlic extract or one 300-mg dried garlic powder tablet, according to American Family Physician.

Does garlic cause liver damage?

Studies suggest that A 1.0 g/kg body weight/day can damage the liver after 21 days. You should eat no more than 0.1 or 0.25 g / kg body weight/day.

Leave a Comment

Your email address will not be published. Required fields are marked *