Group · Herbs & spices
Garlic powder
Garlic powder is a spice made by dehydrating and then grinding garlic cloves. Very practical, it concentrates garlic’s characteristic aroma while being easy to measure and store. You will find it in many blends and savoury preparations, where it replaces fresh garlic when you are short of time. Nutritionally, it provides around 346 kcal per 100 g, with 16.6 g of protein, 63.7 g of carbohydrates and only 0.73 g of fat, as well as nearly 9 g of fibre. Like all spices, it is eaten in very small amounts, so its calorie contribution remains negligible across a recipe. It is a flavour ally for lifting your dishes without adding fat.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 346 kcal |
| Kilojoules | 1460 kJ |
| Protein | 16,6 g |
| Carbohydrate | 63,7 g |
| Fat | 0,8 g |
| Fibre | 9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B61,65 mg118 %
- Potassium1190 mg60 %
- Phosphorus414 mg59 %
- Copper0,53 mg53 %
- Manganese0,98 mg49 %
- Iron5,65 mg40 %
- Vitamin B10,44 mg40 %
- Zinc2,99 mg30 %
- Vitamin B9dietary folate equivalents47 µg
See the other 10 nutrients
- Magnesium77 mg21 %
- Vitamin B50,74 mg12 %
- Vitamin B20,14 mg10 %
- Calcium79 mg10 %
- Vitamin E0,67 mg6 %
- Vitamin B30,8 mg5 %
- Omega-6 LA0,17 g2 %
- Vitamin C1,2 mg2 %
- Vitamin K10,4 µg1 %
- Omega-3 ALA0,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Garlic powder is used in pinches, and generally half a teaspoon is enough to flavour a dish for two to four people. Note that about half a teaspoon of garlic powder is equivalent to one fresh clove. Add it to marinades, sauces, vinaigrettes, soups, gratins or slow-cooked meat. Also sprinkle it on roasted vegetables, chicken or fish before cooking to develop its notes.
- Storage: keep it in an airtight jar, away from light and damp, to preserve its aroma for several months.
- Cooking: add it at the start or middle of cooking, but avoid burning it as it turns bitter. Gentle cooking better respects its flavours.
- Pairings: it goes very well with paprika, cumin, oregano or black pepper in homemade spice blends.
In terms of nutrition facts, garlic powder is rich in carbohydrates and provides plant protein, but as you only eat a few grams, these figures remain symbolic on your plate. Its main appeal is flavour: it lets you lift slimming recipes without excess salt or added fat. For weight control, it is an asset, because it enhances the taste of light preparations and curbs the urge for high-calorie sauces. Just be wary of commercial garlic powder blends with added salt or flavour enhancers.
For active people: garlic powder has no notable energy contribution per portion, but it makes meals rich in protein and complex carbohydrates, useful for recovery, more appetising. You can use it to season lean protein sources or vegetables served with your starchy foods. To go further with your diet while training, see our guidance on nutrition for fitness.
If you like concentrated, practical versions, explore the other spices and aromatics in the Herbs & Spices family, such as onion powder, which complements garlic perfectly in your homemade blends. By making your own seasonings, you keep control of the salt and additives while varying the pleasures day to day.