Vegetable

How much fiber is in garlic?

Garlic has 0.2 g of fiber per 3 cloves (9 g). That is 1% of the daily value and a low amount for a vegetable.

0.2g

per 3 cloves

2.2g

per 100 g

daily value

#60of 60

vegetables

Soluble vs insoluble

Soluble 0.1g 50% Insoluble 0.1g 50%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About garlic and fiber

Three cloves of garlic weigh only 9 grams, so the fiber is negligible at 0.2 grams. Garlic is here for diversity tracking, since it still counts as a distinct plant.

Counts toward plant diversityHigh FODMAP at this serving

How garlic compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Mushrooms	1 cup sliced	0.7 g	1 g	3%
Arugula	2 cups	0.6 g	1.5 g	2%
Green Onions (Scallions)	1/4 cup chopped	0.6 g	2.4 g	2%
Leek	1/2 cup cooked	0.5 g	1 g	2%
Wakame Seaweed	2 tbsp dried	0.5 g	5 g	2%
Dill Pickles	1 spear	0.4 g	1.1 g	1%
Garlic	3 cloves	0.2 g	2.2 g	1%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

125×

servings of garlic to reach 25 g, the adequate intake for adult women

190×

servings of garlic to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for garlic

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Garlic, raw	2.7 g	–	–
Garlic bread, frozen	2.5 g	–	–
Garlic, cooked	2.7 g	–	–
Garlic bread, NFS	2.5 g	–	–
Spices, garlic powder	9 g	–	–
Garlic bread, from frozen	2.5 g	–	–
Garlic bread, with melted cheese, from frozen	2.2 g	–	–
Garlic bread, with parmesan cheese, from frozen	2.5 g	–	–

Frequently asked questions

How much fiber is in garlic?

3 cloves of garlic, about 9 grams, contains 0.2 grams of dietary fiber. That is 2.2 grams of fiber per 100 grams and 1% of the 28 gram daily value.

Is garlic high in fiber?

Not especially. Garlic has 0.2 g per serving, which ranks 60 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in garlic soluble or insoluble?

About 50% of the fiber in garlic is soluble (0.1 g) and 50% is insoluble (0.1 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of garlic would reach a daily fiber goal?

It would take about 125 servings to reach 25 g (the adequate intake for adult women) and 190 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.