Food · Spices and Herbs
Spearmint nutrition facts
A typical portion of spearmint (100 g; 100 g, dried) has 290 calories and 20g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 44 calories (fresh) to 285 (dried).
Nutrition Facts
* 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 for Spearmint, dried, 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
- Sodium per 100 g
- 344mg
- more than 75% of reference foods
100 g weighs 100 g in USDA's record for Spearmint, dried (FDC 172239).
Where the calories come from: 61% carbohydrate, 16% fat and 23% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of spearmint USDA describes
Dried has the most calories per 100 g (285); the fewest: Fresh (44)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Spearmint, dried | 285 | 19.9 g | 6 g | 344 mg |
| Spearmint, fresh | 44 | 3.3 g | 0.7 g | 30 mg |
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 | % DV |
|---|---|---|---|
| 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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in spearmint?
290 in 100 g (100 g) of dried; 44 to 285 per 100 g across USDA's descriptions.
How much protein is in spearmint?
20g in 100 g; 19.9 g per 100 g.
How much sodium is in spearmint?
340mg in 100 g; 344 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov