Calories in Spearmint, fresh
Generic food Raw Spices, Herbs and Condiments
Spearmint, fresh contains 44 kcal per 100 g. A typical serving of 2 leaves (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 spices and herbs on FoodFactly, where the median is 285 kcal per 100 g across 63 foods.
100 g provides 66% of the Daily Value for iron, 49% of the Daily Value for manganese and 27% of the Daily Value for copper.
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% |
| Pantothenic acid (B5) M | 0.25 mg | 5% |
| Vitamin B6 M | 0.16 mg | 9% |
| Folate (B9) C | 105 µg | 26% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 199 mg | 15% |
| Iron M | 11.9 mg | 66% |
| Magnesium M | 63 mg | 15% |
| Phosphorus M | 60 mg | 5% |
| Potassium M | 458 mg | 10% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.24 mg | 27% |
| Manganese 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 spices and herbs (median 9.6 g)
- Fiber6.8 gin the lowest quarter of spices and herbs (median 14.7 g)
- Fat0.73 gin the lowest quarter of spices and herbs (median 5.9 g)
- Saturated fat0.19 gin the lowest quarter of spices and herbs (median 0.86 g)
- Sodium30 mgbelow the median for spices and herbs (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)
| Monounsaturated fat I | 0.025 g |
|---|---|
| Polyunsaturated fat I | 0.39 g |
Amino acids (18)
| Tryptophan I | 0.05 g |
|---|---|
| Threonine I | 0.14 g |
| Isoleucine I | 0.14 g |
| Leucine I | 0.25 g |
| Lysine I | 0.14 g |
| Methionine I | 0.046 g |
| Cystine I | 0.036 g |
| Phenylalanine I | 0.17 g |
| Tyrosine I | 0.099 g |
| Valine I | 0.16 g |
| Arginine I | 0.15 g |
| Histidine I | 0.066 g |
| Alanine I | 0.17 g |
| Aspartic acid I | 0.39 g |
| Glutamic acid I | 0.36 g |
| Glycine I | 0.16 g |
| Proline I | 0.14 g |
| Serine I | 0.13 g |
Individual fatty acids (7)
| Linoleic acid (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), International Units Z | 0 IU |
Sterols (1)
| Phytosterols ? | 10 mg |
|---|
Other components (6)
| Water M | 85.6 g |
|---|---|
| Ash M | 2 g |
| Energy C | 184 kJ |
| Vitamin A, IU M | 4,054 IU |
| Folic acid Z | 0 µg |
| Folate, food 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, dried 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 |
|---|---|---|---|---|
| Peppermint, fresh Raw | 70 | 3.8 g | 14.9 g | 0.94 g |
| Dill weed, fresh Raw | 43 | 3.5 g | 7 g | 1.1 g |
| Basil, fresh Raw | 23 | 3.2 g | 2.7 g | 0.64 g |
| Peppers, hot, raw Raw | 34 | 1.4 g | 7.7 g | 0.4 g |
| Mustard, prepared, yellow | 61 | 4.3 g | 5.3 g | 3.4 g |
| Mustard | 69 | 4.3 g | 5.3 g | 3.4 g |
| Capers, canned 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 leaves (0.3 g): about 0 kcal. 2 tbsp (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 leaves (0.3 g). About 25% of its calories come from protein. Compared with other spices and herbs, 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 iron (66% DV), manganese (49% DV), copper (27% DV), Folate (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, fresh has 44 kcal, while spearmint, dried 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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.