Garlic is a very nutritious veggie that used to be prescribed as medicine in the old times.
It contains a wide array of powerful plant compounds and antioxidants as well as vitamins and minerals, including potassium.
But if you follow a low-potassium diet, should you include garlic in your meals?
Is garlic high in potassium, or is it suitable for a kidney-friendly diet?
Is garlic high in potassium?
Garlic is usually consumed in small amounts, which don’t provide a lot of potassium. As a result, adding garlic to a low-potassium diet is very beneficial, as it won’t worsen your symptoms or health but will add a lot of essential nutrients.
What’s more, garlic is loaded with plant compounds and antioxidants that help you fight off various diseases and health conditions.
How much potassium is in garlic?
Three cloves of garlic contain around 36.1 mg of potassium. Because of that, garlic is a safe food and spice to add to your diet.
It’s not only low in potassium, thus safe for people with kidney issues and potassium sensitivity, but also low in calories and fat.
Garlic, both fresh and roasted, is usually eaten in small amounts, so you’re even more likely to consume less than this amount of potassium in one meal.
Is garlic healthy?
A single serving of garlic contains very few calories but a good dose of nutrients, calorie for calorie.
Garlic contains manganese, vitamin B6, vitamin C, selenium, and some other micronutrients that are very important for your health. In fact, garlic contains all nutrients you need, even if in small amounts.
Because of that, adding just a clove of garlic to your dishes when cooking can help you add flavor to your food as well as load up on some essential nutrients.
Eating garlic can help you fight against infections and viruses, including the common cold.
One study found that taking garlic supplements each day for a 12-week period reduced the number of colds people have.
This is because the compounds found in garlic help boost your immune system and help you feel better and recover faster when you do get sick.
So, if you tend to get colds, it can be beneficial to try adding some fresh garlic or garlic supplements to your diet.
Garlic also contains active compounds that lower your risk of cardiovascular diseases, like strokes and heart attacks.
These compounds reduce your blood pressure almost as effectively as medication when consumed regularly.
Because of that, adding garlic to your diet can help decrease your risk of these conditions and improve your health, especially if you are prone to heart problems.
Garlic provides you with a great dose of powerful antioxidants. These help flush out harmful free radicals from your body, preventing oxidative stress and damage to your cells.
Oxidative damage has been linked with an increased risk of chronic conditions, such as diabetes and cancer, so it’s important to avoid it.
The antioxidants in garlic also reduce blood pressure and cholesterol, lowering your risk of Alzheimer’s diseases and dementia, among other cognitive disorders.
Garlic supplements can enhance exercise performance for athletes and those who work out a lot. It was used to reduce fatigue and improve physical strength back in the day.
These days, many people take garlic supplements to reduce heart rate and enhance exercise capacity.
While more studies need to be performed to figure out how exactly this affects exercise and our bodies, there’s no doubt that garlic is very healthy.
So there’s no harm in adding them to your diet.
Can you get too much potassium from garlic?
Garlic doesn’t contain too much potassium in a single serving. It’s also not consumed in large amounts in one sitting, lowering how much potassium you’re taking from it even more.
As a result, it’s perfectly safe to eat garlic on a low-potassium, kidney-friendly diet.
It’s also important to remember that most people don’t have to control their potassium intake too carefully, as their kidneys are flushing out excess amounts of this mineral.
So, unless you know you have kidney issues or your doctor told you to follow a low-potassium diet, you can eat all the foods you like.
What’s more, even if you follow a low-potassium diet, you still have to take in this mineral from your food.
So, while you have to lower your intake of potassium, it’s still important to consume some potassium-rich foods and beverages to stay healthy.
Because of that, garlic is a great food to add to your diet and up your intake of potassium, even by just a little.
Is garlic powder high in potassium?
One tablespoon of garlic powder contains around 90.8 mg of potassium. Garlic powder is very flavorful and can be a great replacement for fresh garlic in various dishes.
It also contains some nutrients, like vitamin B12, phosphorus, selenium, and thiamin, but in relatively small amounts.
As a spice, garlic powder is also much lower in sodium than some other spices, which reduces your risk of high blood pressure but still provides lots of flavor.
It’s also low in calories, so garlic powder can be a part of any healthy, balanced diet when consumed in moderation.
Is garlic butter high in potassium?
One tablespoon of garlic butter provides you with around 6.9 mg of potassium. This is very little, so you can have garlic butter on a low-potassium diet.
Unfortunately, almost all calories in garlic butter come from fat, which makes it a rather unhealthy food to consume in large amounts.
Because of that, make sure to eat garlic butter and all other types of butter in moderation and as part of a balanced meal containing all food groups.
Garlic is a low-potassium food suitable for people with kidney issues and potassium sensitivity.
It’s also rich in several powerful plant compounds and antioxidants, which help you stay healthy and prevent various health conditions.
Considering all of these benefits and how easy it is to add to any diet, you should definitely use fresh garlic to spice up your meals and add to your health.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.