🧄
Garlic
Get to know garlic — a kitchen staple packed with health benefits. Nutritional content, and tips on choosing, storing, and preparing it.
What Is Garlic?
Garlic (Allium sativum) is a kitchen seasoning with a distinctively sharp aroma and a strong savory flavor. Always paired with shallots as the base seasoning for almost all Indonesian dishes, garlic is also widely known as one of the natural ingredients with the most researched health benefits in the world.
Nutritional Content of Garlic
Per 100 grams of fresh garlic:
Products You Might Need
Juicer Machines with 5.8" Large Chute, 2-in-1 Cold Press Juicer for Whole Vegetables Fruits 400W, Masticating juicer Easy to Clean Juice Extractor Machine for Making Nut Mike, Juice, Premium Gray
Ninja Air Fryer Pro, 5 Qt, 4-in-1, Grey, AF141
$81.99
Chefman Air Fryer 8 Qt | TurboFry® 4-in-1 with 450°F Hi-Fry Option for Crispier Results | Bake, Dehydrate, Frozen | XL Nonstick Dishwasher-Safe Basket | Stainless Steel
$79.99
Meat Slicer Machine for Home, 200W Food Slicer with Two 7.5" Blades
$129.99
* Affiliate links — you can help support KulinerBDG by shopping through them
| Nutrient | Amount |
|---|---|
| Calories | ~149 kcal |
| Carbohydrates | ~33 g |
| Protein | ~6.4 g |
| Vitamin C | ~31 mg |
| Vitamin B6 | ~1.2 mg |
| Manganese | ~1.7 mg |
| Active compound | Allicin (formed when crushed/cut) |
Health Benefits
- Supports the immune system — allicin in garlic has natural antibacterial and antiviral properties
- Helps maintain blood pressure — several studies show that garlic helps relax blood vessels
- Helps maintain cholesterol levels — when consumed regularly as part of a balanced diet
- Rich in antioxidants — helps fight oxidative stress in the body
- Natural anti-inflammatory properties — traditionally used for generations to help relieve cold symptoms
How to Use in Cooking
- Ground seasoning paste (bumbu halus) — almost always combined with shallots as the base for stir-fries, curries, and soups
- Crushed whole — for quickly stir-frying vegetables like water spinach (kangkung) or capcay, simply crush and stir-fry in hot oil
- Fried garlic (bawang putih goreng) — thinly sliced and fried until crispy as a topping for noodles or porridge
- Ground raw — for sambal and marinades, giving a sharper, stronger aroma
How to Choose & Store
Choosing:
- Choose bulbs that are firm, dense, and have dry, glossy skin
- Avoid ones that are soft, have green sprouts, or smell musty
- Large, dense cloves are usually easier to peel and fresher
- Store whole in a dry, cool, well-ventilated place — it can last for weeks
- Once peeled, store in an airtight container in the refrigerator and use within a few days
- Avoid storing in humid places as this speeds up sprouting and mold growth
Practical Tips
- Let it sit for 5-10 minutes after chopping or crushing before cooking — this gives the enzymes time to form beneficial allicin before it's exposed to heat.
- Don't let it burn while stir-frying — burnt garlic tastes bitter and ruins the overall flavor of the dish.
- For a stronger aroma, chop it finely; for a lighter aroma that's easy to remove later, just crush the cloves whole.
- Remove the smell from your hands by rubbing them against a stainless steel surface (like a spoon) under running water.
Frequently Asked Questions
Does garlic powder have the same benefits as fresh garlic?
Garlic powder is convenient and still has flavor, but its allicin content and some of its nutrients decrease during the drying process. For maximum health benefits, fresh garlic remains the best choice.
Why does garlic sometimes taste bitter?
This is usually because it's burnt during frying, or because there's a green sprout in the middle of the clove, which tastes bitter and should be removed before cooking.
How much garlic is safe to consume per day?
As a everyday cooking seasoning, reasonable amounts used in dishes are safe to consume. If you want to consume it in large amounts for specific health purposes, it's best to consult a doctor first, especially if you're taking blood-thinning medication.
Want to see this spice used in a recipe?
Explore the recipe collection at KulinerBDG for everyday cooking inspiration.
Browse Recipes →
Note: The nutrition and health information on this page is educational and general. Exact amounts can vary by variety, preparation, and portion.
