Is Garlic keto?
Keto-friendly 0.9 g net carbs per one clove (3 g) — 5% of a 20 g keto day.
Short answer: Yes. One clove (3 g) of garlic: 0.9 g net carbs — 5% of a strict 20 g keto day — with 0 g fat and 0.2 g protein.
Log garlic in KetoraFree. Weigh it once and Ketora remembers your portion.
Garlic looks alarming per 100 g, but a clove weighs about 3 g. Use it freely as seasoning.
How garlic fits a keto carb budget
On a 20 g day you could eat about 22.2 servings before reaching the limit — in practice garlic will never be what pushes you over.
Worked example. 3 g of garlic = 1 g total carbs − 0.1 g fibre = 0.9 g net carbs, 0 g fat, 0.2 g protein and 4 kcal.
Buying a packaged or flavoured garlic product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one clove (3 g) |
|---|---|---|
| Calories | 149 kcal | 4 kcal |
| Fat | 0.5 g | 0 g |
| Protein | 6.4 g | 0.2 g |
| Total carbohydrate | 33.1 g | 1 g |
| Fibre | 2.1 g | 0.1 g |
| Net carbs | 31 g | 0.9 g |
Where the energy comes from:
How to eat garlic on keto
- Roast whole heads in olive oil for a spreadable condiment.
Keto recipes with garlic
- Garlic Butter Cauliflower Rice
- Creamy Mushroom Chicken Thighs
- Zucchini Noodles with Garlic and Parmesan
- Lemon Butter Salmon with Asparagus
- Egg Roll in a Bowl (Beef and Cabbage Stir-Fry)
- Keto Creamed Spinach
- Keto Chicken Tikka
- Keto Beef Chili (No Beans)
- Keto Shakshuka
- Keto Zucchini Lasagna
- Keto Alfredo Sauce with Zoodles
- Keto Jambalaya with Cauliflower Rice
- Keto Chicken Enchiladas
- Keto Broccoli Cheddar Soup
Compared with other vegetables
Garlic ranks #26 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in garlic?
Garlic has about 31 g of net carbs per 100 g (33.1 g total carbohydrate minus 2.1 g fibre), and about 0.9 g per one clove (3 g).
Can you eat garlic on keto?
Yes. A typical serving uses 5% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.