Fresh garlic has 149 kcal per 100 g. Crush and let rest 10 minutes before cooking — heat destroys alliinase, but pre-crushing ensures allicin has already formed.
How should I track Garlic, fresh?
Garlic, fresh is a good source of calcium. For consistent tracking of Garlic, fresh, 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.