Calories in Spearmint, frisch
Generic food Raw Gewürze, Kräuter und Gewürze
Spearmint, frisch contains 44 kcal per 100 g. A typical serving of 2 Blätter (0,3 g) provides about 0 kcal.
Roughly 63 % of its calories come from carbohydrates, with 25 % from protein and 12 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gewürze und Kräuter on FoodFactly, where the median is 285 kcal per 100 g across 63 foods.
100 g provides 66 % of the Daily Value for Eisen, 49 % of the Daily Value for Mangan and 27 % of the Daily Value for Kupfer.
These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 44 kcal | |
| Total fat M | 0,73 g | 0,9 % |
| Saturated fat I | 0,19 g | 1 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 30 mg | 1 % |
| Total carbohydrates C | 8,4 g | 3 % |
| Dietary fiber M | 6,8 g | 24 % |
| Total sugars | not reported | |
| Protein M | 3,3 g | 7 % |
| Vitamin A M | 203 µg | 23 % |
| Vitamin C M | 13,3 mg | 15 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) M | 0,078 mg | 7 % |
| Riboflavin (B2) M | 0,18 mg | 13 % |
| Niacin (B3) M | 0,95 mg | 6 % |
| Pantothensäure (B5) M | 0,25 mg | 5 % |
| Vitamin B6 M | 0,16 mg | 9 % |
| Folat (B9) C | 105 µg | 26 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium M | 199 mg | 15 % |
| Eisen M | 11,9 mg | 66 % |
| Magnesium M | 63 mg | 15 % |
| Phosphor M | 60 mg | 5 % |
| Kalium M | 458 mg | 10 % |
| Zink M | 1,1 mg | 10 % |
| Kupfer M | 0,24 mg | 27 % |
| Mangan M | 1,1 mg | 49 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 25 %
- Carbohydrates 63 %
- Fat 12 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3,3 gin the lowest quarter of Gewürze und Kräuter (median 9,6 g)
- Fiber6,8 gin the lowest quarter of Gewürze und Kräuter (median 14,7 g)
- Fat0,73 gin the lowest quarter of Gewürze und Kräuter (median 5,9 g)
- Saturated fat0,19 gin the lowest quarter of Gewürze und Kräuter (median 0,86 g)
- Sodium30 mgbelow the median for Gewürze und Kräuter (median 50 mg)
- Protein per 100 kcal7,5 gprotein density, useful for comparing foods with different calorie levels
- Water85,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett I | 0,025 g |
|---|---|
| Mehrfach ungesättigtes Fett I | 0,39 g |
Amino acids (18)
| Tryptophan I | 0,05 g |
|---|---|
| Threonin I | 0,14 g |
| Isoleucin I | 0,14 g |
| Leucin I | 0,25 g |
| Lysin I | 0,14 g |
| Methionin I | 0,046 g |
| Cystin I | 0,036 g |
| Phenylalanin I | 0,17 g |
| Tyrosin I | 0,099 g |
| Valin I | 0,16 g |
| Arginin I | 0,15 g |
| Histidin I | 0,066 g |
| Alanin I | 0,17 g |
| Asparaginsäure I | 0,39 g |
| Glutaminsäure I | 0,36 g |
| Glycin I | 0,16 g |
| Prolin I | 0,14 g |
| Serin I | 0,13 g |
Individual fatty acids (7)
| Linolsäure (Omega-6, 18:2) I | 0,054 g |
|---|---|
| SFA 14:0 I | 0,004 g |
| SFA 16:0 I | 0,14 g |
| SFA 18:0 I | 0,02 g |
| MUFA 18:1 I | 0,022 g |
| PUFA 18:3 I | 0,34 g |
| MUFA 16:1 I | 0,002 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
Sterols (1)
| Phytosterine ? | 10 mg |
|---|
Other components (6)
| Wasser M | 85,6 g |
|---|---|
| Asche M | 2 g |
| Energie C | 184 kJ |
| Vitamin A, IE M | 4.054 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 105 µg |
Other forms of Spearmint
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spearmint, getrocknet Dried or dry | 285 | 19,9 g | 52 g | 6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pfefferminze, frisch Raw | 70 | 3,8 g | 14,9 g | 0,94 g |
| Dill Unkraut, frisch Raw | 43 | 3,5 g | 7 g | 1,1 g |
| Basilikum, frisch Raw | 23 | 3,2 g | 2,7 g | 0,64 g |
| Pfeffer, heiß, rohöl Raw | 34 | 1,4 g | 7,7 g | 0,4 g |
| Senf, zubereitet, gelb | 61 | 4,3 g | 5,3 g | 3,4 g |
| Senf | 69 | 4,3 g | 5,3 g | 3,4 g |
| Kapern, konserven Canned | 23 | 2,4 g | 4,9 g | 0,86 g |
| Pimiento | 28 | 1,4 g | 6,2 g | 0,37 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Spearmint?
100 g of Raw Spearmint has 44 kcal. 2 Blätter (0,3 g): about 0 kcal. 2 EL (11,4 g): about 5 kcal.
How much protein is in Raw Spearmint?
Raw Spearmint contains 3,3 g of protein per 100 g (7 % of the 50 g Daily Value), or 0,01 g in 2 Blätter (0,3 g). About 25 % of its calories come from protein. Compared with other Gewürze und Kräuter, that is in the lowest quarter (median 9,6 g).
How many carbs are in Raw Spearmint?
Raw Spearmint has 8,4 g of total carbohydrates per 100 g, including 6,8 g of fiber.
How much fat is in Raw Spearmint?
Raw Spearmint contains 0,73 g of fat per 100 g, of which 0,19 g is saturated (1 % of the Daily Value).
What vitamins and minerals does Raw Spearmint contain?
Per 100 g, the most notable amounts relative to the Daily Value are Eisen (66 % DV), Mangan (49 % DV), Kupfer (27 % DV), Folat (B9) (26 % DV) and Vitamin A (23 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Spearmint?
100 g contains 30 mg of sodium, 1 % of the 2,300 mg Daily Value.
Does Spearmint have the same nutrition Raw and Dried or dry?
No. Per 100 g, Spearmint, frisch has 44 kcal, while Spearmint, getrocknet has 285 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173475. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.