Spearmint
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 44 kcal |
| Protein | 3.3 g |
| Fat | 0.7 g |
| Carbs | 8.4 g |
Spearmint is a fresh herb used raw or lightly cooked across a wide range of cuisines, from Middle Eastern tabbouleh and Greek salads to Southeast Asian noodle dishes and classic mojito cocktails. Because it is used in small quantities as a flavouring, per-100g figures reflect the leaf's nutritional density rather than a typical serving. At 100 g, raw spearmint provides 44 kcal, 3.3 g of protein, 0.7 g of fat, 8.4 g of carbohydrates and a notable 6.8 g of dietary fibre. It is a meaningful source of potassium (458 mg), calcium (199 mg) and magnesium (63 mg), alongside 203 mcg of vitamin A, 105 mcg of folate and 13.3 mg of vitamin C per 100 g. Spearmint is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in spearmint?
Raw spearmint contains 44 kcal per 100 g. In practice, a typical garnish or recipe portion is just a few grams, so the caloric contribution to a dish is negligible.
How much potassium is in spearmint?
Spearmint contains 458 mg of potassium per 100 g, which is a relatively high concentration for a herb. It also provides 199 mg of calcium and 63 mg of magnesium per 100 g, making the leaves notably mineral-dense compared to many other fresh herbs.
Is spearmint keto-friendly?
Yes, spearmint is listed as keto-compatible. With 8.4 g of carbohydrates per 100 g but 6.8 g of that coming from fibre, the net carbohydrate content is low, and realistic serving sizes add only a fraction of a gram of net carbs to a meal.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 44.0 kcal |
| Protein | 3.3 g |
| Fat | 0.73 g |
| Carbs | 8.4 g |
| Fiber | 6.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.19 g |
| Monounsaturated | 0.025 g |
| Polyunsaturated | 0.39 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 199 mg |
| Iron | 11.9 mg |
| Magnesium | 63.0 mg |
| Phosphorus | 60.0 mg |
| Potassium | 458 mg |
| Sodium | 30.0 mg |
| Zinc | 1.1 mg |
| Copper | 0.24 mg |
| Manganese | 1.1 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 203 mcg |
| Retinol | 0 mcg |
| Vitamin C | 13.3 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.078 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 0.95 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 105 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Spearmint
Dried spearmint (285 kcal).
