Know what’s on your plate
Mint
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 58 kcal —
- Protein 3.5 g 7%
- Carbohydrate 5.3 g 2%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 7.4 g 26%
- Sugars 5.3 g —
- Sodium 30.5 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 61.7 µg 7%
- Vitamin C 22.6 mg 25%
- Vitamin D 0 µg 0%
- Vitamin E 5 mg 33%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 110 µg 28%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 221 mg 17%
- Iron 8.5 mg 47%
- Magnesium 71.5 mg 17%
- Phosphorus 66.5 mg 5%
- Potassium 514 mg 11%
- Zinc 1.1 mg 10%
- Copper 0.28 mg 31%
- Manganese 1.2 mg 50%
- Selenium 0.5 µg 1%
Similar foods
Questions about Mint
How do you keep fresh mint from wilting?
Trim the stem ends and stand the sprigs in a jar with a little water, like a bunch of flowers. Loosely cover the leaves and keep the jar in the fridge; change the water when it turns cloudy.
Can you freeze mint leaves?
Yes. Freeze whole leaves in a single layer, then transfer them to a sealed container; or chop them into an ice-cube tray with water for drinks and sauces. Frozen mint is best used in cooked dishes or drinks, as it loses its crisp texture when thawed.
How do you make mint tea with fresh mint?
Put a small handful of lightly bruised leaves in a mug or teapot and pour over freshly boiled water. Steep for 5–10 minutes, then strain or leave the leaves in.
What can you make with mint besides mint tea?
Chop it into tabbouleh, fold it through yoghurt for a dip, or add it to a mint sauce with vinegar and a little sugar. It also works well scattered over peas, new potatoes or a watermelon salad.
What can you use instead of mint in a recipe?
For a fresh garnish, try flat-leaf parsley; for a sauce or salad, basil or coriander can work, though the flavour will be different. If the mint is essential to the dish’s characteristic taste, there is no close substitute.
What is the difference between spearmint and peppermint?
Spearmint has a gentler, sweeter flavour and is often used in cooking; peppermint tastes sharper and more cooling. Per 100 g, spearmint has 40 kcal and peppermint 70 kcal.
Why does mint spread so quickly in a garden?
Many mint plants send out underground runners that root and produce new shoots. Growing mint in a pot, or planting it in a container sunk into the ground, helps keep it from taking over a bed.
Source: ANSES–Ciqual (France) 11027 · per 100 g · carbohydrate per EU label, fibre excluded
