Mint
A cooling herb used in teas, salads and yogurt sauces worldwide.
Nutrition per 100 g
Standardised to 100 g of mint, fresh for fair comparison. Typical serving: 10 g fresh — 4 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 40 kcal | 4 kcal | 100 kcal |
| Protein | 3 g | 0.3 g | 7.5 g |
| Carbohydrate | 8 g | 0.8 g | 20 g |
| Fat | 1 g | 0.1 g | 2.5 g |
| Fibre | 8 g | 0.8 g | 20 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mint, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 203 µg | 20.3 µg | 23% |
| Vitamin C | 13.3 mg | 1.3 mg | 15% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.078 mg | 0.008 mg | 7% |
| Riboflavin | 0.18 mg | 0.018 mg | 14% |
| Niacin | 0.95 mg | 0.095 mg | 6% |
| Vitamin B6 | 0.16 mg | 0.016 mg | 9% |
| Folate | 105 µg | 10.5 µg | 26% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.25 mg | 0.025 mg | 5% |
| Minerals | |||
| Calcium | 199 mg | 19.9 mg | 15% |
| Iron | 11.9 mg | 1.2 mg | 66% |
| Magnesium | 63 mg | 6.3 mg | 15% |
| Phosphorus | 60 mg | 6 mg | 5% |
| Potassium | 458 mg | 45.8 mg | 10% |
| Sodium | 30 mg | 3 mg | 1% |
| Zinc | 1.1 mg | 0.11 mg | 10% |
| Copper | 0.24 mg | 0.024 mg | 27% |
| Manganese | 1.1 mg | 0.11 mg | 48% |
Source: USDA FoodData Central — Spearmint, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mint?
- Adds strong flavour with zero calories or sodium.
- Peppermint tea may ease bloating.
How to include it
- Stir into yogurt with cucumber and garlic.
- Steep fresh leaves in hot water as a tea.
Things to consider
- Spreads aggressively if grown in a garden bed.
- Menthol can worsen reflux for some people.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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