Know what’s on your plate
Peppermint
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 3.8 g 8%
- Carbohydrate 6.9 g 3%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 8 g 29%
- Sugars 5.2 g —
- Sodium 31 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 212 µg 24%
- Vitamin C 31.8 mg 35%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.27 mg 20%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 0.34 mg 7%
- Vitamin B6 0.13 mg 8%
- Folate (B9) 114 µg 28%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 243 mg 19%
- Iron 5.1 mg 28%
- Magnesium 80 mg 19%
- Phosphorus 73 mg 6%
- Potassium 569 mg 12%
- Zinc 1.1 mg 10%
- Copper 0.33 mg 37%
- Manganese 1.2 mg 51%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 70 | 3.8 g | 6.9 g | 0.9 g |
| 1 × leaves | 0.1 g | 0 | 0 g | 0 g | 0 g |
| 1 × tbsp | 3.2 g | 2 | 0.1 g | 0.2 g | 0 g |
| 2 × leaves | 0.2 g | 0 | 0 g | 0 g | 0 g |
| ½ × leaves | 0.1 g | 0 | 0 g | 0 g | 0 g |
| 3 × leaves | 0.3 g | 0 | 0 g | 0 g | 0 g |
| 4 × leaves | 0.4 g | 0 | 0 g | 0 g | 0 g |
Similar foods
Questions about Peppermint
How do you make peppermint tea from fresh leaves?
Lightly bruise a small handful of leaves, pour over freshly boiled water and steep for 5–10 minutes, covered. Strain before drinking; a longer steep gives a stronger, more menthol-like flavour.
How should you store fresh peppermint?
Trim the stem ends and stand the sprigs in a glass with a little water, then loosely cover the leaves and refrigerate. Alternatively, wrap them in a barely damp cloth; wash just before using so they keep well.
Can you cook with peppermint, or should you add it at the end?
Add chopped leaves near the end of cooking: prolonged heat dulls their fresh aroma. They work well in pea soup, grain salads and chocolate desserts, and can be stirred into a sauce after it comes off the heat.
What can you use instead of peppermint?
Fresh spearmint is the closest substitute, but it tastes sweeter and less cooling, so use a little more if you want a similar intensity. For peppermint tea, spearmint makes a pleasant, milder infusion.
What is the difference between peppermint and spearmint?
Peppermint is a hybrid mint with a stronger, cooler menthol flavour; spearmint is sweeter and gentler. Peppermint is especially familiar in tea and chocolate sweets, while spearmint is often used in savoury dishes and mint sauces.
Can you freeze peppermint leaves?
Yes. Freeze whole leaves in a single layer, then transfer them to a sealed container; use them straight from frozen in tea, soups or sauces. Frozen leaves soften when thawed, so they are less suitable as a garnish.
Which dishes go well with peppermint?
Peppermint pairs particularly well with dark chocolate, fresh fruit, peas and yoghurt. Add it to fruit salad or a yoghurt dressing, or use it in chocolate bark and peppermint creams.
Source: USDA FoodData Central 173474 · per 100 g · carbohydrate per EU label, fibre excluded
