Spearmint, fresh
FDC ID: 173475
At a glance
Spearmint, fresh is a low-calorie food in the Spices and Herbs category, providing 44 kcal per 100g. Each 100g supplies 3.3g of protein, 0.7g of fat, 8.4g of carbohydrates. It is an especially good source of iron (66% of the Daily Value), manganese (49% of the Daily Value), copper (27% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
44
kcal
Protein
3.3
g
Total Fat
0.7
g
Total Carbohydrate
8.4
g
Dietary Fiber
6.8
g
Nutrition profile of Spearmint, fresh
Spearmint, fresh provides about 44 kcal per 100g, a low energy density.
Key nutrients and what they do
- Iron 66%forms hemoglobin in red blood cells to carry oxygen through the body
- Manganese 49%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 27%aids iron use and the formation of red blood cells and collagen
- Folate 26%supports cell division, DNA synthesis and red blood cell formation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people prone to anemia, menstruating women, and endurance athletes
- ✓people who are pregnant or planning pregnancy
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 44 kcal | 12 kcal |
| Protein | 3.3 g | 0.9 g |
| Fat | 0.7 g | 0.2 g |
| Carbs | 8.4 g | 2.4 g |
| Fiber | 6.8 g | 1.9 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Spices and Herbs Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 44 kcal | 2.2% | |
| Water | 85.55 g | — | |
| Protein | 3.29 g | 6.6% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.73 g | 0.9% | |
| Total Carbohydrate | 8.41 g | 3.1% | |
| Dietary Fiber | 6.80 g | 24.3% | |
| Sodium | 30 mg | 1.3% | |
| Potassium | 458 mg | 9.7% | |
| Calcium | 199 mg | 15.3% | |
| Magnesium | 63 mg | 15.0% | |
| Phosphorus | 60 mg | 4.8% | |
| Iron | 11.87 mg | 65.9% | |
| Zinc | 1.09 mg | 9.9% | |
| Copper | 0.24 mg | 26.7% | |
| Manganese | 1.12 mg | 48.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 203 μgRAE | 22.6% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.08 mg | 6.5% | |
| Riboflavin | 0.17 mg | 13.5% | |
| Niacin | 0.95 mg | 5.9% | |
| Vitamin B6 | 0.16 mg | 9.3% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 105 μg | 26.3% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Spearmint, fresh have?
Spearmint, fresh has 44 kcal (calories) per 100g.
How much protein, fat, and carbs are in Spearmint, fresh?
Per 100g, Spearmint, fresh provides 3.3g protein, 0.7g fat, 8.4g carbohydrates.
What nutrients is Spearmint, fresh high in?
Per 100g, Spearmint, fresh is a notable source of Iron (about 66% of the Daily Value), Manganese (about 49% of the Daily Value), Copper (about 27% of the Daily Value).
Is Spearmint, fresh low in calories?
Yes — Spearmint, fresh has 44 kcal per 100g, while still providing Iron (about 66% of the Daily Value).
What is the source of this nutrition data for Spearmint, fresh?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)