Garlic
Low GI
GL 0.3 per piece (3 g) · GL 10 per 100 g
- Low glycemic index and load
- Moderate carbohydrate density for a vegetable
Garlic has a glycemic index of 30 (Low). One piece (3 g) adds a glycemic load of 0.3.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #1104647 , Logi Nutrition Team · Not medical advice · Report an error
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Forms of Garlic
- GI 30 · GL 5 per 100 g pickled
Pickled garlic - GI 30 · GL 7 per 100 g canned
Canned garlic - Boiled garlicGI 30 · GL 10 per 100 g boiled
- GI 30 · GL 10 per 100 g roasted
Garlic, roasted (no added sugars or oils) - Fried garlicGI 30 · GL 11 per 100 g fried
- GI 30 · GL 22 per 100 g dried
Dried garlic - GI 30 · GL 22 per 100 g granulated
Dried garlic (powder)
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Garlic is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 clove | 3 g | 0.3 |
| 1 tablespoon | 9 g | 0.9 |
| 1 cup | 136 g | 13.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 149 kcal |
| Carbohydrates | 33.1 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 2.1 g |
| Soluble | 0.6 g |
| Insoluble | 1.5 g |
| Protein | 6.4 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.3 g |
| Sodium | 17 mg |
Processing Level
Why this score?
- Low glycemic index and load
- Rich in sulfur compounds with anti-inflammatory properties
- Zero added sugar and low calorie density
- Moderate carbohydrate density for a vegetable
- Can be irritating to the digestive tract in large amounts
Allergens
No EU-14 allergen listed
Recipes with Garlic
-
Low-Glycemic Spanish-Style Cauliflower Rice 15 min · 11 ingredients · easy -
Air Fryer Chicken Skewers with Low-GI Marinade 35 min · 9 ingredients · easy -
Bò Lúc Lắc (Shaking Beef) with Watercress Salad 25 min · 12 ingredients · advanced -
Baba Ganoush with Crudités and Wholegrain Pita 35 min · 11 ingredients · medium -
Baingan Bharta with Red Lentil Dal 45 min · 12 ingredients · advanced -
Baked Salmon with Asparagus and Lemon-Mustard Sauce 30 min · 9 ingredients · easy -
Low-Glycemic Baked Salmon with Ginger-Lime Marinade and Fresh Berries 90 min · 8 ingredients · easy -
Roasted Sweet Potatoes with Smoky Bean Ragout 35 min · 11 ingredients · medium -
Herb-Roasted Chicken with Balsamic Reduction 95 min · 8 ingredients · medium -
Pearl Barley Risotto with Chicken and Wild Mushrooms 60 min · 13 ingredients · medium -
Hearty Low-Glycemic Beef and Barley Stew 110 min · 21 ingredients · medium -
Beef Rendang with Cauliflower Rice 55 min · 12 ingredients · advanced
Frequently Asked Questions
What is the glycemic index of Garlic?
Garlic has a glycemic index of 30 (Low). One piece (3 g) has a glycemic load of 0.3; per 100 g the glycemic load is 10.
Is Garlic good for people with insulin resistance?
Garlic has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Garlic has the lowest glycemic load?
Among the forms of Garlic in this database, Pickled garlic has the lowest glycemic load (5 per 100 g).
Check Garlic in the Logi app, with your portion.
