Is Garlic Powder Good for You? Health Benefits Explained

Garlic has long been praised for its numerous health benefits, but what about garlic powder? You may wonder if using this popular seasoning in your daily cooking offers the same advantages. It’s important to get a clear understanding of how garlic powder measures up.

While fresh garlic is known for its high content of vitamin C, the nutritional profile of garlic powder is slightly different. In comparison to fresh cloves, garlic powder contains fewer calories and nutrients. However, this doesn’t mean it’s devoid of benefits to you.

In fact, garlic powder has been found to support the prevention and treatment of cardiovascular disease, reduce high blood pressure, and contribute to lower cholesterol and triglyceride levels. So, incorporating this versatile ingredient into your diet can still provide you with some valuable health perks.

What is Garlic Powder?

Is Garlic Powder Good for You

Garlic powder is a spice derived from dehydrated garlic cloves. It is made by drying and then grinding fresh garlic bulbs into a fine powder. The process involves removing the moisture from the garlic cloves through various methods such as air drying or freeze-drying. Once the cloves are thoroughly dehydrated, they are ground into a powdered form.

It is commonly used as a seasoning and flavoring agent in cooking. It has a concentrated flavor that is similar to fresh garlic but milder. The powder is versatile and can be used in a wide range of dishes, including soups, sauces, marinades, dressings, and dry rubs for meat or poultry.


Garlic powder is a versatile and widely used ingredient in various cuisines. Originating from the garlic plant, which has been cultivated for thousands of years in central Asia, garlic powder has made its way into kitchens globally due to its strong flavor and numerous health benefits.

How It Is Made

To make garlic powder, fresh garlic cloves are first peeled and then sliced or minced. The garlic pieces are then dehydrated, either through sun-drying or using an industrial dryer. Once completely dried, the garlic is ground into a fine powder. This process ensures that the flavorful and health-promoting compounds found in fresh garlic are retained in the powder form.

Market Forms

Garlic powder can be found in various forms, such as granulated garlic and garlic salt. Granulated garlic is coarser than garlic powder and can have a slightly different flavor. Garlic salt, on the other hand, is a mixture of garlic powder and salt, commonly used as a seasoning.


Garlic powder is a versatile ingredient that can be used in numerous ways:

  • Seasoning: Sprinkle it on meats, vegetables, or grains to add a burst of flavor to your dishes.
  • Marinades: Combine garlic powder with other spices, herbs, and liquids to create flavorful marinades for meats and seafood.
  • Sauces: Incorporate garlic powder into sauces, gravies, and dressings to enhance their taste.
  • Baking: Add garlic powder to bread, pizza dough, or other baked goods for an extra savory touch.

Remember to store your garlic powder in a cool, dark place, and keep it tightly sealed to retain its freshness and potency. When used properly, garlic powder can elevate your cooking and provide potential health benefits linked to its antioxidant properties and nutritional content.


Garlic powder typically contains only one ingredient, which is dehydrated garlic. However, some commercially available garlic powders may also contain anti-caking agents to prevent clumping. Here are the two main components you might find in garlic powder:

Dehydrated garlic

This is the primary ingredient in garlic powder. Fresh garlic bulbs are dried through a dehydration process, which can involve air drying or freeze-drying. The dehydration process removes the moisture from the garlic cloves, resulting in a concentrated form of garlic.

The dried cloves are then ground into a fine powder, creating garlic powder. Dehydrated garlic retains the distinctive flavor and aroma of fresh garlic but in a milder form.

Anti-caking agents (optional)

Some commercially produced garlic powders may contain anti-caking agents. These additives are included to prevent the powder from clumping together, ensuring that it remains free-flowing. 

Common anti-caking agents used in garlic powder include silicon dioxide (also known as silica) and calcium silicate. These agents are added in very small amounts and are considered safe for consumption. However, it’s worth noting that not all garlic powders contain anti-caking agents, and some brands offer pure, additive-free garlic powder.

It’s important to read the ingredient label of garlic powder products to verify the contents and any additional additives. Homemade garlic powder, made by grinding dehydrated garlic cloves at home, will typically consist of pure, single-ingredient garlic powder without any anti-caking agents.

Nutrition Information

When it comes to garlic powder, it’s important to be aware of its nutritional content. While it may not provide as much nutrition as fresh garlic, garlic powder still contains essential nutrients that benefit your health. Here’s the nutritional value of garlic powder per 1 tablespoon (9.7 grams):

  • Water: 0.626 grams
  • Energy: 32.1 kilocalories (135 kilojoules)
  • Protein: 1.61 grams
  • Total fat: 0.071 grams
  • Carbohydrates: 7.05 grams
  • Fiber: 0.873 grams
  • Iron: 0.548 milligrams
  • Magnesium: 7.47 milligrams
  • Phosphorus: 40.2 milligrams
  • Potassium: 115 milligrams
  • Sodium: 5.82 milligrams
  • Zinc: 0.29 milligrams

Though the values may seem low, including garlic powder in your dishes can still contribute to your daily nutrient intake. It’s worth noting that the nutritional content of garlic powder may vary slightly depending on the brand and preparation method.

So, when you’re using garlic powder in your recipes, remember that it not only adds flavor but also provides essential nutrients that support your overall health.

Health Benefits of Garlic Powder

If you only use a dash of garlic powder in your cooking, the health benefits may be less pronounced compared to consuming larger quantities. However, even small amounts of garlic powder can still contribute to overall health and provide some benefits. Here are the potential health benefits of consuming small amounts of garlic powder:

Antioxidant properties

Although the antioxidant content may be lower in smaller quantities, garlic powder still contains some antioxidants that can help combat free radicals and protect cells from oxidative damage.

Heart health support

Garlic powder has been shown to have potential benefits for cardiovascular health. Research has indicated that garlic may aid in the prevention and management of cardiovascular disease, including reducing high blood pressure and cholesterol levels. This can contribute to better heart health and a decreased risk of heart-related conditions.

Potential immune support

While the immune-boosting effects may be more noticeable with higher garlic powder intake, consuming even a small amount can still provide some immune support and potentially help in maintaining a healthy immune system.

While the health benefits may be more pronounced with larger quantities, incorporating even a small amount of garlic powder into your cooking can still provide some advantages. Remember to balance its usage with other healthy ingredients and maintain a varied and balanced diet overall.

Pros and Cons of Garlic Powder


Garlic powder offers several health benefits. Some of the most notable advantages of incorporating garlic powder in your diet include:

Flavorful alternative

Using a dash of garlic powder as a seasoning can be a healthier alternative to other flavor-enhancing ingredients that may be higher in sodium, sugar, or unhealthy fats. It can add taste to your dishes without adding excessive calories or unhealthy components.

Convenience and versatility

Garlic powder is shelf-stable and has a long shelf life, making it a convenient and versatile option for adding a hint of garlic flavor to various dishes, including soups, sauces, dressings, marinades, and more.

Flavor enhancement

Even a small dash of garlic powder can enhance the taste and aroma of dishes, making them more enjoyable. This can indirectly contribute to better appetite and overall satisfaction with meals.


Despite its numerous benefits, there are some potential drawbacks to using garlic powder:

Less potent

Garlic powder may be less potent than fresh garlic, which means you might need to use more to achieve the desired health benefits. You also might miss out on some compounds, like allicin, which is best extracted from fresh garlic.

Possible interactions

Garlic powder has the potential to interact with certain medications. You should always consult your healthcare provider before starting any new supplement or making significant dietary changes.

Bad Breath and Gas

One of the drawbacks of using garlic powder is that it can lead to bad breath. Just like fresh garlic, consuming garlic powder leaves a strong, lingering odor in your mouth. To mitigate this issue, you can consider chewing on fresh parsley or mint leaves after consuming garlic powder 

Side Effects & Allergic Reactions

While garlic powder is generally safe to consume, some people might experience side effects or allergic reactions. Some common side effects include:

  • Upset stomach
  • Heartburn
  • Diarrhea
  • Bad breath
  • Body odor

Furthermore, individuals who are allergic to garlic or other members of the Allium family (such as onions, leeks, and chives) should avoid using garlic powder, as it may trigger an allergic reaction. If you are unsure if garlic powder is suitable for you, consult your healthcare provider.

If you suspect an allergy to garlic powder, it’s essential to consult your healthcare provider for advice. They can help determine the cause of your symptoms and offer guidance on how to avoid exposure to allergens.

In conclusion, while garlic powder offers a range of health benefits, it’s essential to be aware of its potential drawbacks. By understanding these issues, you can make informed decisions on whether to include garlic powder in your diet and how to avoid any potential side effects.

Scientific Studies

In recent years, numerous scientific studies have been conducted to investigate the potential health benefits of garlic powder. One of the key reasons behind this research interest lies in the bioactive compounds present in garlic, such as allicin, diallyl sulfide, and diallyl trisulfide.

You may find it interesting to know that garlic has been found effective in lowering blood pressure and preventing atherosclerosis. Moreover, it is known to reduce serum cholesterol and triglyceride levels, inhibit platelet aggregation, and increase fibrinolytic activity, all of which contribute to better cardiovascular health.

Garlic also exhibits strong antibacterial properties, as evidenced by a study demonstrating that diallyl sulfide, one of garlic’s compounds, was 100 times more effective in fighting the Campylobacter bacterium than two popular antibiotics. This suggests that garlic powder could potentially be useful in managing bacterial infections, although more extensive research is required.

What Do Health Experts Say About Garlic Powder?

Indeed, it is true that people often use garlic powder in small pinches or dashes while cooking or seasoning their dishes. While using small amounts of garlic powder may result in lower overall intake of its beneficial compounds, it can still contribute to the potential health benefits associated with garlic. 

One of the main health advantages of garlic powder is its potential for supporting cardiovascular health. Studies have demonstrated that it may help in the prevention and treatment of cardiovascular disease, as well as reduce high blood pressure and cholesterol levels. This contributes to improved heart health and a reduced risk of heart-related ailments.

Garlic powder is also recognized for its possible anti-inflammatory effects and strengthening of the immune system. According to Consumer Reports, consuming garlic powder can lower your risk of developing certain types of cancer, thanks to its anti-inflammatory properties.

In conclusion, incorporating garlic powder into your meals can provide various health benefits, as supported by current research and expert opinions. However, it is essential to maintain a balanced diet and consult with your healthcare professional to ensure you’re reaping the most benefits from this flavorful and nutritious seasoning.

Who Should Avoid It

While garlic powder has numerous health benefits, there are certain individuals who should avoid or limit its intake. Here are some groups of people who should take caution:

  • Individuals undergoing surgery: You should stop consuming garlic powder 7 to 10 days before any planned surgery, as it can make your blood less likely to clot.
  • People taking certain medications: If you’re already taking blood-thinning medications, avoid garlic powder, as it may cause unwanted drug interactions^.
  • Those with gastroesophageal reflux disease (GERD): Garlic powder, especially when consumed in large amounts, may cause heartburn, and aggravate GERD symptoms^.

Garlic powder can also cause minor side effects, such as:

  • Bad breath: Consuming garlic powder, especially in large quantities, can lead to unpleasant breath. You can minimize this by chewing on fresh parsley or drinking lemon water after consuming foods with garlic powder.
  • Gas and bloating: Some people may experience gas, bloating, or even diarrhea after consuming garlic powder. If these symptoms persist, consider reducing your intake or avoiding it altogether.

Remember to consult your doctor if you have concerns about how garlic powder may affect your health or interact with medications you are taking.

Alternatives to Garlic Powder

If you’re looking for alternatives to garlic powder, there are several options available that can provide a similar flavor and aroma to your dishes. Some alternatives you may consider include:

  • Fresh Garlic: Instead of using garlic powder, you can opt for fresh garlic in your cooking. For every 1/8 teaspoon of garlic powder, use 1 clove of fresh garlic. Simply crush or chop the garlic and add it to your dish for a delicious, authentic garlic flavor.
  • Minced Garlic: Minced garlic is another great option, especially for recipes that require sautéing. Use about ½ teaspoon of minced garlic as a substitute for one teaspoon of garlic powder. This option is convenient as it can be stored in your pantry and has a longer shelf life once opened.
  • Onions, Shallots, and Leeks: These vegetables are part of the same allium family as garlic and can provide a somewhat similar flavor profile. While not identical in taste, using any one of these in your recipe can still give you a delicious outcome. Chop or mince them according to the recipe’s requirements.
    • Onions are a classic choice that can add a hint of sweetness and depth of flavor to your dish.
    • Shallots tend to be milder in taste and can provide a more subtle garlic-like flavor.
    • Leeks are another option, with their mild and slightly sweet onion-like flavor.

When selecting which alternative to use, consider the specific flavors you want to achieve in your dish and the overall desired outcome. This way, you can make an informed decision on which alternative will best suit your needs.


In summary, incorporating garlic powder into your diet can offer several health benefits. It has been found to support the prevention and treatment of cardiovascular disease, reduce high blood pressure, and lower cholesterol and triglyceride levels.

Additionally, garlic powder may support the prevention and progression of cancer, reduce blood glucose levels, and support the prevention of diabetes. Due to its bioactive compounds, such as sulfur, it may also protect against heart disease.

When using garlic powder in your cooking, remember to:

  • Choose high-quality garlic powder for optimal benefits
  • Store it in a cool, dark, and dry place to maintain its potency
  • Use it in moderation to avoid potential side effects

Keep in mind, however, that although garlic powder offers some notable advantages, it’s essential to maintain a balanced and nutrient-rich diet for overall well-being. Remember that garlic powder is just one component of a healthy lifestyle, and it should be used in conjunction with other health-promoting practices.

Incorporating garlic powder into your meals can be a simple and flavorful way to enjoy its benefits. So, feel free to experiment with recipes and find new ways to add this versatile seasoning to your dishes. By doing so, you’ll not only enhance the taste of your meals but also support your health in the long run.


Is garlic powder the same as fresh garlic?

No, garlic powder is made from dried garlic cloves that are ground into a fine powder. While both fresh garlic and garlic powder come from the same source, their flavors and uses may differ.

Are there any known interactions or side effects of consuming garlic powder?

Garlic powder is generally safe for consumption, but it may interact with certain medications, particularly blood thinners. It can also cause digestive discomfort, heartburn, or allergic reactions in some individuals. It is advisable to use garlic powder in moderation and consult a healthcare professional if you have any concerns or are taking medications.

Can garlic powder be used as a substitute for fresh garlic?

Yes, garlic powder can be used as a substitute for fresh garlic in many recipes. However, the flavor profile may vary, and you may need to adjust the quantity based on personal preference.

How should I store garlic powder?

To maintain the quality and flavor of garlic powder, store it in an airtight container in a cool, dry place away from direct sunlight. This will help prevent moisture and preserve its shelf life.

Does garlic powder have the same health benefits as fresh garlic?

Garlic powder retains some of the health benefits of fresh garlic, but the potency and concentration of active compounds may be slightly reduced during the drying and processing. Fresh garlic cloves are generally considered to have a more potent effect.

How can I incorporate garlic powder into my cooking?

Garlic powder can be used as a seasoning in various dishes, such as soups, stews, sauces, marinades, dressings, and roasted vegetables. It adds a convenient and flavorful garlic taste to your recipes.

Can garlic powder prevent or treat certain types of cancer?

Garlic and its components, including garlic powder, have shown promise in some studies for their potential anticancer effects. However, more research is needed to determine the specific mechanisms and the extent of its preventive or therapeutic role in cancer.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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