4 Proven Benefits of Garlic Powder

by John Staughton (BASc, BFA) last updated -

Garlic powder is an excellent spice that should be kept on any spice rack. It can be an excellent replacement for fresh garlic. If you have ever cooked with garlic, then you know it is one of the most powerful flavors you can add to a dish, and garlic powder is much the same. It delivers a number of important nutrients, which provide various health benefits.

What is Garlic Powder?

Garlic powder is the ground form of dehydrated garlic and it has a number of benefits over fresh garlic. This powder is quite easy to make, and you will find it as a seasoning in various dishes like soups, stews, pizzas, salad dressings, and in sauces like barbecue sauce. [1]

Garlic powder can be a more subtle way of imbuing an entire dish with the flavor of garlic, rather than simply adding chopped or minced cloves. The versatility and delicious flavor of this powder make it a favorite spice around the world.

What’s more? When you dehydrate garlic, you extend its shelf life exponentially, so it can be stored for months or even years without losing its potency. It also delivers many of the best benefits of garlic in terms of health. Using this spice regularly can give your cooking and your overall wellness a boost.

Wooden bowls of garlic powder and sliced garlic with whole and peeled sliced garlic kept on a mat on a wooden table

Garlic powder has a long shelf life and can be added to many dishes like soups and stir-fries. Photo Credit: Shutterstock

Nutrition Facts

Spices, garlic powder
Serving Size :
Water [g]6.45
Energy 331
Energy [kJ]1386
Protein [g]16.55
Total lipid (fat) [g]0.73
Ash [g]3.54
Carbohydrate, by difference [g]72.73
Fiber, total dietary [g]9
Sugars, total including NLEA [g]2.43
Sucrose [g]2.05
Glucose (dextrose) [g]0.07
Fructose [g]0.31
Calcium, Ca [mg]79
Iron, Fe [mg]5.65
Magnesium, Mg [mg]77
Phosphorus, P [mg]414
Potassium, K [mg]1193
Sodium, Na [mg]60
Zinc, Zn [mg]2.99
Copper, Cu [mg]0.53
Manganese, Mn [mg]0.98
Selenium, Se [µg]23.9
Vitamin C, total ascorbic acid [mg]1.2
Thiamin [mg]0.44
Riboflavin [mg]0.14
Niacin [mg]0.8
Pantothenic acid [mg]0.74
Vitamin B-6 [mg]1.65
Folate, total [µg]47
Folate, food [µg]47
Folate, DFE [µg]47
Choline, total [mg]67.5
Betaine [mg]6.1
Vitamin E (alpha-tocopherol) [mg]0.67
Vitamin K (phylloquinone) [µg]0.4
Fatty acids, total saturated [g]0.25
14:0 [g]0.02
16:0 [g]0.1
18:0 [g]0.11
22:0 [g]0.03
Fatty acids, total monounsaturated [g]0.12
18:1 [g]0.11
18:1 c [g]0.11
24:1 c [g]0.01
Fatty acids, total polyunsaturated [g]0.18
18:2 [g]0.14
18:3 [g]0.01
18:3 n-3 c,c,c (ALA) [g]0.01
20:2 n-6 c,c [g]0.02
Phytosterols [mg]8
Tryptophan [g]0.12
Threonine [g]0.37
Isoleucine [g]0.41
Leucine [g]0.73
Lysine [g]0.77
Methionine [g]0.11
Cystine [g]0.25
Phenylalanine [g]0.53
Tyrosine [g]0.45
Valine [g]0.67
Arginine [g]3.37
Histidine [g]0.26
Alanine [g]0.49
Aspartic acid [g]1.89
Glutamic acid [g]3.66
Glycine [g]0.53
Proline [g]1.35
Serine [g]0.51
Sources include : USDA [2]

Garlic Powder Nutrition Facts

Garlic powder contains vitamin C vitamin B6, iron, calcium, protein, magnesium, sodium, and carbohydrates in the form of dietary fiber and sugar. While the concentration of these nutrients is less than that in fresh garlic cloves, there are still a number of antioxidants and organic compounds like allicin that can benefit your health. [3]

Garlic Powder Health Benefits

The most important health benefits of garlic powder include its ability to regulate high blood pressure, lower overall cholesterol levels, improve the immune system, and aid in digestion, among others.

Regulates Blood Pressure

A meta-analysis by Ried K et al., 2008, published in the BMC Cardiovascular Disorders, states that garlic products have more positive properties than placebos in reducing blood pressure in people with hypertension. [4]

Balances Cholesterol Levels

Regular consumption of garlic powder can lower your LDL or bad cholesterol levels and increase the HDL or good cholesterol levels. It also reduces plaque buildup in the arteries and blood vessels and helps lower blood pressure, thus lowering your risk of cardiovascular diseases. [5] [6] [7]

Boosts Immune System

Garlic powder has immune-boosting properties which come from the minerals and antioxidants present in it. It also protects you from various bacterial, fungal, and viral infections, if consumed regularly. [8]

Aids in Digestion

The organic compounds, iron, and dietary fiber in garlic powder are great for keeping your stomach healthy. If you are suffering from indigestion, constipation or any stomach disorder, it can help move your bowels smoothly and relieve the problems. [9] [10]

How to make Garlic Powder?

Making garlic powder at home is very simple. The only component in garlic powder is garlic itself, although many people add salt to the mixture, which is then called garlic salt.

Wooden bowls of garlic powder and sliced garlic with whole and peeled sliced garlic kept on a mat on a wooden table

Make Your Own Garlic Powder: Easy Recipe

Use it in marinades, on pizza, in pasta sauces, or in salad dressings for a gentle garlicky flavor! 
4.5 from 2 votes
Print Pin Rate
Course: Spice Mix
Cuisine: Italian, American
Keyword: garlic salt, Garlic Powder
Appliance: oven, Food Processor
Author: Raksha Hegde


  • 2-3 bulbs garlic
  • salt to taste


  • Peel and slice the garlic cloves thinly and place them on a plate.
  • Turn the oven to 175 degrees Centigrade. Let the garlic cloves roast until they are completely dry. 
  • Once they are completely dehydrated, grind them in a processor or with a mortar and pestle.
  • Strain the mixture so that only the powder remains. Store the powder in an airtight spice jar
    Wooden bowls of garlic powder and sliced garlic with whole and peeled sliced garlic kept on a mat on a wooden table


For garlic salt, add extra salt along with the dehydrated garlic cloves to the processor.


Side Effects of Garlic Powder

There are common side effects of consuming too much of this powder, which include: [11]

  • Bleeding Disorders: For people who consume an excessive amount of garlic powder, bleeding problems have been known to worsen, so always use this spice in moderation.
  • Bad Breath: As with any garlic product, this powder has a powerful smell, which can lead to bad breath, although it can also help eliminate oral infections!
  • Muscle Ache: When too much of this herb is ingested, or if you suffer from a mild allergy, it could cause muscle spasms or aches.
  • Stomach Issues: Stomach aches, cramping, and bloating can happen if too much of this powder is consumed.
  • Dizziness and Headache: Some people report symptoms of headaches and dizziness, as well as lightheadedness, sweating, fatigue, and nausea if they use too much of this spice at one time. [12]
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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