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In this keto article, I’m going to dig into garlic in all it’s forms to helps us all know once and for all if Garlic is safe on a keto diet.
In this article, I’m going to look into the carbs in:
- Fresh Garlic
- Dried Garlic – Both Granulated & Powdered
- Jared Minced Garlic
However, let’s begin by answering the first question.
Nearly every form of garlic is safe for a keto diet. As long as you are using garlic in moderation as a spice or flavor, and only using plain garlic with no additives, then that garlic is allowed on a keto diet.
Now let’s dig into the specifics about the carbs in garlic of various types.
Is Fresh Garlic Keto Friendly?
Fresh garlic is keto-friendly when used as a spice either raw or cooked. According to the USDA FoodData Central Database, one garlic clove (3g) has 0.992 grams of total carbohydrates and 0.063 grams of fiber. That gives one fresh garlic clove just 0.929 net carbs. { Click here to see the USDA Data >>> }
That means that even if you use three cloves in a savory Italian dish, you’re adding less than 3 total carbs and those carbs are going to be divided amount the total servings.
As you can see, using fresh garlic in your keto recipes adds negligible carbs to the dish.
Enjoy your keto safe fresh garlic as a spice, just don’t eat it like an apple!
Is Dried Garlic Powder and Granulated Garlic Keto Friendly?
Both garlic powder and granulated garlic are keto friendly. According to the USDA FoodData Central Database, on tsp of garlic powder has just 2.26 grams total carbohydrates and 0.279 grams of fiber. So with just 1.981 net grams per tsp of powdered garlic is a safe keto spice. { Click here to see the USDA Data >>> }
Few recipes call for much more than a 1/4 tsp of either powdered or granulated garlic for four servings. When you divide all that out, garlic powder adds a negligible number of fractions of a single net carb to a recipe.
Enjoy your powdered garlic as a keto safe spice!
Is Jarred Minced Garlic Keto Friendly?
An unflavored jar of minced garlic is keto safe, with most brands having about 1 net gram per tsp of minced garlic. However, you need to be careful with any brands that have additional flavorings as sugar is often one of those added flavors.
I encourage you to also be careful about what other ingredients are in those jars of minced garlic.
Some are packed in water with some form of preservatives, others in various oils and those might still have preservatives.
While most jars of minced garlic are keto friendly, I personally avoid them in favor of the ‘cleaner’ fresh or powdered garlic.