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How Many Calories in Spearmint, Fresh?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 12 kcal | 0.9g |
| 100g | 44 kcal | 3.3g |
| 2 leaves | 0 kcal | 0.0g |
A spearmint, fresh contains 44 calories per 100g. A typical 2 leaves (1g) provides about 0 calories. Spearmint, Fresh is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Spearmint, Fresh Nutrition Facts
| Nutrient | Per 100g | Per serving (1g) |
|---|---|---|
| Calories | 44 kcal | 0 kcal |
| Protein | 3.3g | 0.0g |
| Carbohydrates | 8.4g | 0.1g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.7g | 0.0g |
| of which Saturates | 0.2g | 0.0g |
| Fibre | 6.8g | 0.1g |
| Sodium | 30.0mg | 0mg |
| Potassium | 458.0mg | 5mg |
| Calcium | 199.0mg | 2mg |
| Iron | 11.9mg | 0.1mg |
| Vitamin C | 13.3mg | 0.1mg |
| Vitamin A | 203.0µg | 2µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.2mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in fibre (24% DV) — an excellent source
- Low in saturated fat (1% DV)
- Low in sodium (1% DV)
- A good source of potassium (10% DV)
- A good source of calcium (15% DV)
- High in iron (66% DV) — an excellent source
- A good source of vitamin C (15% DV)
- High in vitamin A (23% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 2% DV
- Protein: 7% DV
- Carbohydrates: 3% DV
- Fibre: 24% DV
- Fat: 1% DV
- Saturated fat: 1% DV
- Sodium: 1% DV
- Potassium: 10% DV
- Calcium: 15% DV
- Iron: 66% DV
- Vitamin C: 15% DV
- Vitamin A: 23% DV
- Selenium: 0% DV
- Riboflavin (B2): 15% DV
Useful for tracking spearmint, fresh
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Have a cat or dog? Check whether spearmint, fresh is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out spearmint, fresh for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does spearmint, fresh fit your diet?
Weight management
At 44 calories per 100g, spearmint, fresh is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Fibre intake
Spearmint, Fresh provides 6.8g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in spearmint, fresh per 100g?
Spearmint, Fresh contains 44 calories per 100g, based on USDA reference data.
Is spearmint, fresh high in calories?
A 2 leaves of spearmint, fresh (1g) has around 0 calories — roughly 0% of a 2,000-calorie daily intake.
Is spearmint, fresh good for weight loss?
At 44 calories per 100g, spearmint, fresh is relatively low in calories and can fit well into a weight-loss diet. A 2 leaves provides about 0 calories.
How much protein is in spearmint, fresh?
Spearmint, Fresh contains 3.3g of protein per 100g.
Is spearmint, fresh a good source of fibre?
Yes — spearmint, fresh provides 6.8g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does spearmint, fresh compare to beets, cooked, boiled, drained?
Spearmint, Fresh has 44 calories per 100g, close to beets, cooked, boiled, drained at 44 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of spearmint, fresh for 20g of protein?
With 3.3g of protein per 100g, you'd need roughly 606g of spearmint, fresh to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to spearmint, fresh by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spearmint, Fresh (this page) | 44 kcal | 3.3g | 8.4g | 0.7g |
| Beets, Cooked, Boiled, Drained | 44 kcal | 1.7g | 10.0g | 0.2g |
| Cowpeas, Young Pods with Seeds, Raw | 44 kcal | 3.3g | 9.5g | 0.3g |
| Onions, Cooked, Boiled, Drained, without Salt | 44 kcal | 1.4g | 10.2g | 0.2g |
| Potatoes, Canned, Solids and Liquids | 44 kcal | 1.2g | 9.9g | 0.1g |
| Taro, Tahitian, Raw | 44 kcal | 2.8g | 6.9g | 1.0g |
| Taro, Tahitian, Cooked, without Salt | 44 kcal | 4.2g | 6.8g | 0.7g |
More kit for spearmint, fresh tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.