Know what’s on your plate
Spearmint
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 3.3 g 7%
- Carbohydrate 1.6 g 1%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 6.8 g 24%
- Sodium 30 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 203 µg 23%
- Vitamin C 13.3 mg 15%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.18 mg 13%
- Niacin (B3) 0.95 mg 6%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 105 µg 26%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 199 mg 15%
- Iron 11.9 mg 66%
- Magnesium 63 mg 15%
- Phosphorus 60 mg 5%
- Potassium 458 mg 10%
- Zinc 1.1 mg 10%
- Copper 0.24 mg 27%
- Manganese 1.1 mg 49%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 44 | 3.3 g | 1.6 g | 0.7 g |
| 1 × leaves | 0.3 g | 0 | 0 g | 0 g | 0 g |
| 1 × tbsp | 11.4 g | 5 | 0.4 g | 0.2 g | 0.1 g |
| 2 × leaves | 0.6 g | 0 | 0 g | 0 g | 0 g |
| ½ × leaves | 0.2 g | 0 | 0 g | 0 g | 0 g |
| 3 × leaves | 0.9 g | 0 | 0 g | 0 g | 0 g |
| 4 × leaves | 1.2 g | 1 | 0 g | 0 g | 0 g |
Similar foods
Questions about Spearmint
How do you keep fresh spearmint fresh?
Trim the stem ends and stand the sprigs in a jar with a little water, then loosely cover the leaves and refrigerate. Alternatively, wrap them in a barely damp cloth and keep them in a sealed container in the fridge; wash just before using.
How do you make spearmint tea from fresh leaves?
Put a small handful of lightly bruised leaves in a mug, pour over freshly boiled water and steep for 5–10 minutes. Bruising the leaves releases their aroma; strain them out or leave them in.
What foods go well with spearmint?
Its cool, sweet flavour works especially well with peas, broad beans, lamb, yoghurt and cucumber. Stir chopped leaves into tabbouleh or a yoghurt sauce, or scatter them over a pea salad just before serving.
Can you use spearmint in a mojito?
Yes. Gently press spearmint leaves with lime and sugar in a glass, add rum and crushed ice, then top with soda water. Press rather than pulverise the leaves, which can make the drink taste bitter.
Can you substitute peppermint for spearmint?
You can, but peppermint tastes sharper and more menthol-like, while spearmint is sweeter and gentler. Use a little less peppermint in drinks, sauces and salads, then add more only if needed.
Can you use dried spearmint instead of fresh?
Yes, especially in soups, stews and tea, but dried leaves have a more concentrated flavour and lack the fresh leaves’ bright texture. Start with about one teaspoon of dried spearmint for a tablespoon of chopped fresh leaves.
What is the difference between spearmint and peppermint?
Spearmint has a mild, sweet, grassy flavour; peppermint tastes stronger and cooler because it contains more menthol. They are different mint species, so they are not interchangeable in flavour even though both work in tea and cooking.
Source: USDA FoodData Central 173475 · per 100 g · carbohydrate per EU label, fibre excluded
