Spearmint (fresh) nutrition facts
Mentha spicata
100 grams of spearmint, fresh contain 44 calories, 3.3 g of protein, 8.4 g of carbohydrates and 0.7 g of fat. It is an excellent source of iron (66% DV), manganese (49% DV), copper (27% DV) and folate (26% DV). Most of its calories (63%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Iron66%
- Manganese49%
- Copper27%
- Folate26%
- Dietary fiber24%
- Vitamin A23%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 203 µg | 23% |
| Vitamin C | 13.3 mg | 15% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.18 mg | 13% |
| Niacin (B3) | 0.95 mg | 6% |
| Pantothenic acid (B5) | 0.25 mg | 5% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate | 105 µg | 26% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 199 mg | 15% |
| Iron | 11.9 mg | 66% |
| Potassium | 458 mg | 10% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 60 mg | 5% |
| Zinc | 1.09 mg | 10% |
| Copper | 0.24 mg | 27% |
| Manganese | 1.12 mg | 49% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.03 g | - |
| Polyunsaturated fat | 0.39 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 85.6 g | - |
How it compares to other spices and herbs
| Per 100 g | Spearmint (fresh) | Category average | Difference |
|---|---|---|---|
| Calories | 44 | 249 | -82% |
| Protein | 3.29 g | 10.1 g | -67% |
| Total carbohydrate | 8.41 g | 44 g | -81% |
| Total fat | 0.73 g | 8.37 g | -91% |
| Dietary fiber | 6.8 g | 19.3 g | -65% |
| Sodium | 30 mg | 1237 mg | -98% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 173475. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.