Spearmint · Mentha spicata
Spearmint, fresh
Nutrition facts per 100 g · edible portion
Herbs And Spices2 forms & preparations
Dietary labels are inferred automatically from Spearmint, fresh's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 68/100
How many beneficial nutrients Spearmint, fresh delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Spearmint, fresh come from — the split across carbs, fat & protein.
63% from carbs
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Carbs 63%8.4 g per serving
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Fat 12%0.7 g per serving
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Protein 25%3.3 g per serving
What Spearmint, fresh is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 8.4 g | |
| Dietary Fiber | 6.8 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.7 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 338.0 mg | — |
| Omega-6 Fatty Acids | 54.0 mg | — |
| Myristic Acid | 4.0 mg | — |
| Palmitic Acid | 137.0 mg | — |
| Stearic Acid | 20.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 22.0 mg | — |
| Linoleic Acid | 54.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.3 g | |
| Histidine | 66.0 mg | — |
| Isoleucine | 135.0 mg | — |
| Leucine | 247.0 mg | — |
| Lysine | 141.0 mg | — |
| Methionine | 46.0 mg | — |
| Phenylalanine | 168.0 mg | — |
| Threonine | 135.0 mg | — |
| Tryptophan | 50.0 mg | — |
| Valine | 164.0 mg | — |
| Alanine | 171.0 mg | — |
| Arginine | 151.0 mg | — |
| Aspartic Acid | 388.0 mg | — |
| Cystine | 36.0 mg | — |
| Glutamic Acid | 358.0 mg | — |
| Glycine | 158.0 mg | — |
| Proline | 135.0 mg | — |
| Serine | 128.0 mg | — |
| Tyrosine | 99.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 203.0 mcg | |
| Vitamin C | 13.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 105.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 199.0 mg | |
| Iron | 11.9 mg | |
| Magnesium | 63.0 mg | |
| Phosphorus | 60.0 mg | |
| Potassium | 458.0 mg | |
| Sodium | 30.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 1.1 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 10.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.0 g | — |
About Spearmint, fresh
Spearmint (Mentha spicata) is the bright, sweet, garden variety of mint most people picture, with crinkled green leaves and a fresh, cooling flavor that is gentler and less icy than peppermint because it contains far less menthol and instead owes its aroma mainly to a compound called carvone. This makes it the go-to mint for cooking. Spearmint is the herb behind the mojito and the mint julep, the classic mint in Middle Eastern tabbouleh and yogurt sauces, the mint of British mint sauce for lamb, and a natural partner to peas, chocolate, and fresh fruit, while its leaves brew a soothing caffeine-free tea.
It also flavors gum, candy, and toothpaste. Spearmint adds aroma, vitamin A, and antioxidants for virtually no calories. A vigorous perennial, it spreads eagerly and is best grown in a pot to keep it from taking over the garden. Fresh leaves give the liveliest flavor, best torn or chopped just before using, since bruising releases their oils. Store fresh spearmint stems in a glass of water on the counter or wrapped in a damp paper towel in the refrigerator, and keep dried mint in an airtight jar away from light.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Spearmint, fresh?
There are 44 calories in 100 g of Spearmint, fresh, or about 0 calories in 2 leaves (0 g).
How much protein is in Spearmint, fresh?
Spearmint, fresh contains 3.3 g of protein per 100 g.
How many carbs are in Spearmint, fresh?
Spearmint, fresh has 8.4 g of carbohydrates per 100 g.
How much fat is in Spearmint, fresh?
Spearmint, fresh provides 0.7 g of total fat per 100 g.
What is Spearmint, fresh a good source of?
Spearmint, fresh is an excellent source of Iron (66% DV), Manganese (49% DV), Copper (27% DV), Folate (B9) (26% DV), Dietary Fiber (24% DV) and Vitamin A (RAE) (23% DV) and a good source of Vitamin C, Calcium, Magnesium, Riboflavin (B2), Potassium and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
Quinoa, uncooked
Seeds, flaxseed
Seeds, sunflower seed kernels, toasted, with salt added
Purslane, raw
Teff, cooked
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
Seeds, chia seeds, dried
Compare Spearmint, fresh with…
- Spearmint, fresh vs Quinoa, uncooked
- Spearmint, fresh vs Seeds, flaxseed
- Spearmint, fresh vs Seeds, sunflower seed kernels, toasted, with salt added
- Spearmint, fresh vs Purslane, raw
- Spearmint, fresh vs Teff, cooked
- Spearmint, fresh vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product