Spearmint, fresh: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A milder, sweeter mint with a delicate, refreshing flavor, excellent for cocktails, salads, and Middle Eastern dishes.
Per 100g reference serving, Spearmint, fresh provides 44 kcal of energy, 3.29g protein (25% of calories), 8.41g total carbohydrates (63% of calories, including 6.8g dietary fiber and 0g sugars), and 0.73g total fat (12% of calories).
Vitamins Profile in Spearmint, fresh (Per 100g)
Track how Spearmint, fresh contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 13.3 mg | 14.8% DV |
| Vitamin A (RAE) | 203 µg | 22.6% DV |
| Vitamin B1 (Thiamin) | 0.078 mg | 6.5% DV |
| Vitamin B2 (Riboflavin) | 0.175 mg | 13.5% DV |
| Vitamin B3 (Niacin) | 0.948 mg | 5.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.25 mg | 5% DV |
| Vitamin B6 (Pyridoxine) | 0.158 mg | 9.3% DV |
| Total Folate (Vitamin B9) | 105 µg | 26.2% DV |
| Folate (Dietary Folate Equivalents) | 105 µg | 26.2% DV |
| Natural Food Folate | 105 µg | 26.2% DV |
Minerals & Electrolytes in Spearmint, fresh (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 11.9 mg | 65.9% DV |
| Calcium (Ca) | 199 mg | 15.3% DV |
| Magnesium (Mg) | 63 mg | 15% DV |
| Potassium (K) | 458 mg | 9.7% DV |
| Zinc (Zn) | 1.09 mg | 9.9% DV |
| Phosphorus (P) | 60 mg | 4.8% DV |
| Copper (Cu) | 0.24 mg | 26.7% DV |
| Manganese (Mn) | 1.12 mg | 48.6% DV |
| Sodium (Na) | 30 mg | 1.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.338 g | 21.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.054 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.025 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.394 g | 2% DV |
| Saturated Fat (SFA) | 0.191 g | 1% DV |
| Plant Phytosterols | 10 mg | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.247 g | 8.2% DV |
| Isoleucine (BCAA) | 0.135 g | 9% DV |
| Valine (BCAA) | 0.164 g | 9.1% DV |
| Lysine | 0.141 g | 6.7% DV |
| Methionine | 0.046 g | 4.6% DV |
| Tryptophan | 0.05 g | 12.5% DV |
| Phenylalanine | 0.168 g | 11.2% DV |
| Threonine | 0.135 g | 12.3% DV |
| Histidine | 0.066 g | 8.2% DV |
| Glycine | 0.158 g | 5.3% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Spearmint, fresh contains 44 calories (kcal), 3.29g of protein, 8.41g of carbohydrates (6.8g fiber, 0g total sugars), and 0.73g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spearmint, fresh has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -10 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spearmint, fresh: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spearmint, fresh by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.