Nutrients in 300 calories of Spearmint

Fresh Spearmint (Mentha spicata), also known as mint.

Weight per 300 Calories

Spearmint

682g

Fresh Spearmint has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

12%

63%

300 kcal ▼

Macro Nutrients

Spearmint

Energy300 kcal

10.3%

Fresh Spearmint has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.98 g

5.13%

Fresh Spearmint has 4.9772727272727 g of Fat per 300 calories, which is 5.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.3 g

4.07%

Fresh Spearmint has 1.3022727272727 g of Saturated Fat per 300 calories, which is 4.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.3 g

144%

Fresh Spearmint has 2.3045454545455 g of Omega 3 per 300 calories, which is 144% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.17%

Fresh Spearmint has 0.36818181818182 g of Omega 6 per 300 calories, which is 2.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Spearmint has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.3 g

44%

Fresh Spearmint has 57.340909090909 g of Carbohydrate per 300 calories, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber46.4 g

122%

Fresh Spearmint has 46.363636363636 g of Fiber per 300 calories, which is 122% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.4 g

40%

Fresh Spearmint has 22.431818181818 g of Protein per 300 calories, which is 40% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint

Vitamin A1384 μg

154%

RAE, retinol activity equivalents

Fresh Spearmint has 1384.0909090909 μg of Vitamin A per 300 calories, which is 154% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg

44.3%

Thiamine

Fresh Spearmint has 0.53181818181818 mg of Vitamin B1 per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

92%

Riboflavin

Fresh Spearmint has 1.1931818181818 mg of Vitamin B2 per 300 calories, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.46 mg

40.4%

Niacin, nicotinic acid, niacinamide

Fresh Spearmint has 6.4636363636364 mg of Vitamin B3 per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

34%

Pantothenic acid

Fresh Spearmint has 1.7045454545455 mg of Vitamin B5 per 300 calories, which is 34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

83%

Pyridoxine

Fresh Spearmint has 1.0772727272727 mg of Vitamin B6 per 300 calories, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9716 μg

179%

Folates and Folic Acid

Fresh Spearmint has 715.90909090909 μg of Vitamin B9 per 300 calories, which is 179% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Fresh Spearmint has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C91 mg

101%

Ascorbic acid

Fresh Spearmint has 90.681818181818 mg of Vitamin C per 300 calories, which is 101% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Fresh Spearmint has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Spearmint

Calcium1357 mg

136%

Fresh Spearmint has 1356.8181818182 mg of Calcium per 300 calories, which is 136% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.64 mg

182%

Fresh Spearmint has 1.6363636363636 mg of Copper per 300 calories, which is 182% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron81 mg

1012%

Fresh Spearmint has 80.931818181818 mg of Iron per 300 calories, which is 1012% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium430 mg

102%

Fresh Spearmint has 429.54545454545 mg of Magnesium per 300 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.62 mg

331%

Fresh Spearmint has 7.6227272727273 mg of Manganese per 300 calories, which is 331% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus409 mg

58.4%

Fresh Spearmint has 409.09090909091 mg of Phosphorus per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3123 mg

92%

Fresh Spearmint has 3122.7272727273 mg of Potassium per 300 calories, which is 92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium205 mg

13.6%

Fresh Spearmint has 204.54545454545 mg of Sodium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.43 mg

67.6%

Fresh Spearmint has 7.4318181818182 mg of Zinc per 300 calories, which is 67.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water583 g

15.8%

Fresh Spearmint has 583.29545454545 g of Water per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Fresh Spearmint:

300 calories of Spearmint has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Fresh Spearmint:

300 calories of Spearmint has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Phosphorus and Zinc.
It also has a good amount of Sodium.

Macronutrients in 300 calories of Fresh Spearmint:

300 calories of Spearmint has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has some Fat and Saturated Fat.
The product has trace amounts of Omega 6.

Compare Fresh Spearmint with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Spearmint

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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