USDA reference food · Spices and Herbs

Spearmint, dried

Per 100 g, spearmint, dried has 290 calories, 20g of protein, 6g of fat and 30g of fiber (USDA FoodData Central, SR Legacy, FDC 172239). It is one of 2 USDA descriptions of spearmint.

FoodData Central 172239, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories290

% Daily Value*

Total Fat 6g8%

Saturated Fat 1.5g8%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 340mg15%

Total Carbohydrate 52g19%

Dietary Fiber 30g106%

Total Sugars not declared

Includes Added Sugars not declared

Protein 20g40%

Vitamin D 0mcg0%

Calcium 1490mg114%

Iron 87mg486%

Potassium 1920mg41%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 19.9g; more than 73% of 8,218 USDA reference foods
Calories per 100 g: 285; more than 71% of reference foods
Fiber per 100 g: 29.8g; more than 100% of reference foods

What a portion gives you

Fiber 30g106%

Protein 20g40%

Potassium 1920mg41%

Calcium 1490mg114%

Iron 87mg486%

Sodium 340mg15%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 172239); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese11 mg in 100 g (100 g), 499% of the Daily Value
Copper1.5 mg in 100 g (100 g), 171% of the Daily Value
Vitamin B62.6 mg in 100 g (100 g), 152% of the Daily Value
Magnesium602 mg in 100 g (100 g), 143% of the Daily Value
Folate530 µg DFE in 100 g (100 g), 133% of the Daily Value
Riboflavin1.4 mg in 100 g (100 g), 109% of the Daily Value
Vitamin A529 µg RAE in 100 g (100 g), 59% of the Daily Value
Niacin6.6 mg in 100 g (100 g), 41% of the Daily Value
Thiamin0.3 mg in 100 g (100 g), 24% of the Daily Value
Phosphorus276 mg in 100 g (100 g), 22% of the Daily Value
Zinc2.4 mg in 100 g (100 g), 22% of the Daily Value

Source: USDA FoodData Central (FDC 172239), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 61% carbohydrate, 16% fat and 23% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	285	71%
Protein	19.9 g	73%
Total fat	6.03 g	55%
Carbohydrate	52.0 g	84%
Fiber	29.8 g	100%
Sodium	344 mg	75%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (61)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	19.9 g	19.9 g	40%
Total lipid (fat)	6.03 g	6.03 g	8%
Carbohydrate, by difference	52.0 g	52.0 g	19%
Ash	10.7 g	10.7 g
Energy	285 kcal	285 kcal
Water	11.3 g	11.3 g
Fiber, total dietary	29.8 g	29.8 g	106%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	1.58 g	1.58 g	8%
Fatty acids, total monounsaturated	0.21 g	0.21 g
Fatty acids, total polyunsaturated	3.26 g	3.26 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	1,488 mg	1,488 mg	114%
Iron, Fe	87.5 mg	87.5 mg	486%
Magnesium, Mg	602 mg	602 mg	143%
Phosphorus, P	276 mg	276 mg	22%
Potassium, K	1,924 mg	1,924 mg	41%
Sodium, Na	344 mg	344 mg	15%
Zinc, Zn	2.41 mg	2.41 mg	22%
Copper, Cu	1.54 mg	1.54 mg	171%
Manganese, Mn	11.5 mg	11.5 mg	499%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	529 µg	529 µg	59%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.29 mg	0.29 mg	24%
Riboflavin	1.42 mg	1.42 mg	109%
Niacin	6.56 mg	6.56 mg	41%
Pantothenic acid	1.40 mg	1.40 mg
Vitamin B-6	2.58 mg	2.58 mg	152%
Folate, total	530 µg	530 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	530 µg	530 µg
Folate, DFE	530 µg	530 µg	133%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.31 g	0.31 g
Threonine	0.82 g	0.82 g
Isoleucine	0.82 g	0.82 g
Leucine	1.50 g	1.50 g
Lysine	0.86 g	0.86 g
Methionine	0.28 g	0.28 g
Cystine	0.22 g	0.22 g
Phenylalanine	1.02 g	1.02 g
Tyrosine	0.60 g	0.60 g
Valine	0.99 g	0.99 g
Arginine	0.92 g	0.92 g
Histidine	0.40 g	0.40 g
Alanine	1.04 g	1.04 g
Aspartic acid	2.35 g	2.35 g
Glutamic acid	2.17 g	2.17 g
Glycine	0.96 g	0.96 g
Proline	0.82 g	0.82 g
Serine	0.78 g	0.78 g

Fatty acids (8)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.037 g	0.037 g
SFA 16:0	1.13 g	1.13 g
SFA 18:0	0.16 g	0.16 g
MUFA 18:1	0.18 g	0.18 g
PUFA 18:2	0.45 g	0.45 g
PUFA 18:3	2.79 g	2.79 g
MUFA 16:1	0.016 g	0.016 g
Phytosterols	82.0 mg	82.0 mg

Source: USDA FoodData Central, FDC 172239: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat spearmint

USDA lists 2 preparations of spearmint. The spearmint page puts them side by side, per 100 g and per portion.

Compare every spearmint preparation

Next questions

Every common food in spices and herbscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 100% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov