Answer: Yes, garlic can be included in a keto diet, but in moderation. Despite its relatively high carbohydrate content, the small amounts typically used in cooking won’t disrupt ketosis.
Because of its potent flavor, only small amounts of garlic are needed to enhance the taste of your keto dishes:
- Carbohydrate content: Garlic has a total of 33.06 g of carbohydrates per 100g. This might seem high for a keto diet, which generally limits daily carb intake to around 20 to 50 g, but remember, you’re unlikely to consume 100g of garlic in a single sitting.
- Portion size matters: Considering that one clove of garlic weighs approximately 3g, the carbohydrate content reduces to about 1g per clove. This is a negligible amount that can fit into the daily carbohydrate intake of a keto diet.
- Health benefits: Apart from being keto-friendly, garlic is packed with important nutrients, such as vitamin B6, vitamin C, selenium, and fiber. It’s also known for its potential health benefits, including boosting immunity and reducing blood pressure.
- Flavor enhancement: Garlic is a fantastic way to add flavor to your keto dishes without adding significant carbs. It can be used in a variety of dishes like stir-fries, soups, and marinades to enhance the taste while keeping the meals keto-friendly.
- Low in fat and calories: Garlic is also low in fat and calories, with only 0.5 g of fat and 149 kcal per 100g, making it a great choice for those watching their calorie intake on a keto diet.
- Amount Per ServingCalories149
- % Daily Value *
- Total Fat
- Saturated Fat 0.09g 1%
- Cholesterol 0mg 0%
- Sodium 17mg 1%
- Potassium 401mg 12%
- Total Carbohydrate
- Dietary Fiber 2.1g 9%
- Sugars 1g
- Protein 6.36g 13%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.