USDA reference food · Spices and Herbs

Spearmint, fresh

Per 100 g, spearmint, fresh has 45 calories, 3g of protein, 0.5g of fat and 7g of fiber (USDA FoodData Central, SR Legacy, FDC 173475). It is one of 2 USDA descriptions of spearmint.

FoodData Central 173475, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories45

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 30mg1%

Total Carbohydrate 8g3%

Dietary Fiber 7g24%

Total Sugars not declared

Includes Added Sugars not declared

Protein 3g7%

Vitamin D 0mcg0%

Calcium 200mg15%

Iron 12mg66%

Potassium 460mg10%

* 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: 3.3g; more than 32% of 8,218 USDA reference foods
Calories per 100 g: 44; more than 12% of reference foods
Fiber per 100 g: 6.8g; more than 92% of reference foods

What a portion gives you

Fiber 7g24%

Protein 3g7%

Potassium 460mg10%

Calcium 200mg15%

Iron 12mg66%

Sodium 30mg1%

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

Source: USDA FoodData Central, SR Legacy (FDC 173475); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese1.1 mg in 100 g (100 g), 49% of the Daily Value
Copper0.2 mg in 100 g (100 g), 27% of the Daily Value
Folate105 µg DFE in 100 g (100 g), 26% of the Daily Value
Vitamin A203 µg RAE in 100 g (100 g), 23% of the Daily Value
Magnesium63 mg in 100 g (100 g), 15% of the Daily Value
Vitamin C13 mg in 100 g (100 g), 15% of the Daily Value
Riboflavin0.2 mg in 100 g (100 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 173475), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 63% carbohydrate, 12% fat and 25% 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	44.0	12%
Protein	3.29 g	32%
Total fat	0.73 g	25%
Carbohydrate	8.41 g	52%
Fiber	6.80 g	92%
Sodium	30.0 mg	26%

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	3.29 g	3.29 g	7%
Total lipid (fat)	0.73 g	0.73 g	1%
Carbohydrate, by difference	8.41 g	8.41 g	3%
Ash	2.03 g	2.03 g
Energy	44.0 kcal	44.0 kcal
Water	85.5 g	85.5 g
Fiber, total dietary	6.80 g	6.80 g	24%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.19 g	0.19 g	1%
Fatty acids, total monounsaturated	0.025 g	0.025 g
Fatty acids, total polyunsaturated	0.39 g	0.39 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	199 mg	199 mg	15%
Iron, Fe	11.9 mg	11.9 mg	66%
Magnesium, Mg	63.0 mg	63.0 mg	15%
Phosphorus, P	60.0 mg	60.0 mg	5%
Potassium, K	458 mg	458 mg	10%
Sodium, Na	30.0 mg	30.0 mg	1%
Zinc, Zn	1.09 mg	1.09 mg	10%
Copper, Cu	0.24 mg	0.24 mg	27%
Manganese, Mn	1.12 mg	1.12 mg	49%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	203 µg	203 µg	23%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	13.3 mg	13.3 mg	15%
Thiamin	0.078 mg	0.078 mg	7%
Riboflavin	0.17 mg	0.17 mg	13%
Niacin	0.95 mg	0.95 mg	6%
Pantothenic acid	0.25 mg	0.25 mg
Vitamin B-6	0.16 mg	0.16 mg	9%
Folate, total	105 µg	105 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	105 µg	105 µg
Folate, DFE	105 µg	105 µg	26%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.050 g	0.050 g
Threonine	0.14 g	0.14 g
Isoleucine	0.14 g	0.14 g
Leucine	0.25 g	0.25 g
Lysine	0.14 g	0.14 g
Methionine	0.046 g	0.046 g
Cystine	0.036 g	0.036 g
Phenylalanine	0.17 g	0.17 g
Tyrosine	0.099 g	0.099 g
Valine	0.16 g	0.16 g
Arginine	0.15 g	0.15 g
Histidine	0.066 g	0.066 g
Alanine	0.17 g	0.17 g
Aspartic acid	0.39 g	0.39 g
Glutamic acid	0.36 g	0.36 g
Glycine	0.16 g	0.16 g
Proline	0.14 g	0.14 g
Serine	0.13 g	0.13 g

Fatty acids (8)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.0040 g	0.0040 g
SFA 16:0	0.14 g	0.14 g
SFA 18:0	0.020 g	0.020 g
MUFA 18:1	0.022 g	0.022 g
PUFA 18:2	0.054 g	0.054 g
PUFA 18:3	0.34 g	0.34 g
MUFA 16:1	0.0020 g	0.0020 g
Phytosterols	10.0 mg	10.0 mg

Source: USDA FoodData Central, FDC 173475: 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 92% of reference foods
Foods A to Z
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