How to Eat Raw Garlic 10 Ways, From Dips and Dressings to Fire Cider (2025)

Garlic is a wonderful thing. Each clove is packed with its distinctive sharp flavor and aroma. It’s loved by many and detested by some. Raw garlic is even more divisive. How can you make the most of its strong taste and smell without having it stay with you for days? We’re sharing how to eat raw garlic to enjoy its health benefits and robust flavor in dishes from dips and dressings to ferments and cold soup. Plus, we spoke to registered dietician Lauren Manaker to get her insight on how garlic is different nutritionally when it’s raw versus cooked.

Nutrition

Garlic is a nutritional powerhouse. It has been used for centuries in a vast array of cultures as both food and medicine. Garlic is rich in vitamins like B6 and C, as well as minerals such as selenium and manganese, which are essential for overall health says Manaker. She notes that from a nutritional standpoint, garlic is also prized for its sulfur compounds, particularly allicin. “These compounds are linked to garlic’s strong antioxidant and anti-inflammatory properties," she explains.

The Nutritional Difference Between Raw and Cooked Garlic

The main difference between raw and cooked garlic lies in the potency of those sulfur compounds. “Raw garlic retains a higher concentration of allicin, making it more powerful in terms of potential health benefits like boosting the immune system and supporting heart health,” says Manaker.

While cooking garlic can reduce its allicin content, it provides other benefits. "It retains many of its vitamins and minerals and is still an important source of these nutrients," says Manaker. She recommends incorporating both raw and cooked garlic into your meals for a balanced way to enjoy its flavors and wellness advantages.

How to Eat Raw Garlic

It is perfectly safe to eat raw garlic, and it can be enjoyed in many ways. It sometimes gets a bad rap because of its flavor, which is more potent than cooked garlic; some people find it too much. But in these applications, that flavor shines.

Salad Dressings

When finely minced or grated, raw garlic adds a pop of flavor to even the simplest salad dressing. Use about ½ teaspoon of garlic for every ½ cup of olive oil. Other flavors can be added to enhance the garlic’s flavor, such as Dijon mustard or a pinch of sugar.

Raw garlic can also be added to creamy dressings like ranch or Thousand Island.

Marinades

Marinating is a great way to add flavor to just about any protein or vegetable. All you need is some oil, an acid (usually from vinegar or citrus juice), and whatever other flavorings you like. We like to use grated raw garlic in marinades with punchy ingredients like soy sauce, fresh ginger (which can also be grated), fresh herbs, and chili flakes.

Dips and Spreads

Raw garlic is a key ingredient in many dips and spreads, including salsa, guacamole, pesto, and hummus. For dishes like salsa and guacamole, we prefer to very finely mince or grate the cloves before adding them to the other ingredients. Pesto and hummus are often made in a food processor; simply toss the cloves into the machine.

Condiments

Raw garlic can instantly amplify the flavor of ordinary kitchen condiments.

• Sour cream: Stir a little grated garlic into sour cream and dollop it over baked potatoes. The warmth of the hot spud will slowly awaken the garlic flavor, making it less harsh.
• Burger sauce: A classic burger sauce made with ketchup, mayonnaise, and relish gets a quick upgrade when you add some raw grated garlic.
• Horseradish: We love to combine garlic with Dijon mustard and prepared horseradish to make a paste. Use it to baste poultry or fish in the last few minutes of cooking.
• Aioli: Otherwise known as mayo’s more sophisticated Gallic cousin, aioli is great spread on sandwiches; try it on a BLT. It also makes an amazing dipping sauce for French fries. It is made with just the right amount of raw garlic.

Fermented With Honey

Fermented foods are great for your gut and immune system. Raw honey and garlic can be fermented together—and both the garlic and honey can be eaten on their own or used in recipes.

Fire Cider

Fire cider is a fermented concoction that many people rely on to kick a winter cold to the curb. Garlic is just one of its powerhouse ingredients. In our recipe, it’s combined with apple cider vinegar, ginger, horseradish, citrus, and chiles, each of which can help strengthen the immune system. Keep a jar or two on hand for cold and flu season—a shot of fire cider a day keeps the doctor away.

Quick Pickled

Minced or grated garlic only takes a few minutes to pickle using the quick pickle method. Place the garlic in a non-reactive container, cover it with apple cider vinegar or distilled white vinegar, and add a pinch of salt. Let it sit at room temperature for about thirty minutes, or keep it covered in the refrigerator for up to 1 week.

On Bread

For a quick garlic bread: grate raw cloves and stir them into melted butter. Brush that over golden brown toast for a quick, easy, totally irresistible side dish.

Pan con tomate is a traditional Spanish dish made by rubbing a clove of raw garlic over bread while it’s still hot. It leaves a subtle garlic flavor on the bread before its topped with grated tomatoes.

Gazpacho

A surefire way to take a batch of gazpacho up a notch is to add a clove of garlic. Everything in this chilled soup is raw, so the garlic will fit right in.