Garlic has 149 kcal per 100 g, but a clove weighs only 3–5 g. A meta-analysis of 39 RCTs (Ried, J Nutr 2016) found garlic supplements reduce blood pressure by 6–9 mmHg.
How should I track Garlic?
Garlic is a good source of calcium. For consistent tracking of Garlic, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.