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Nutrients in 100 calories of Spearmint

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

Weight per 100 Calories

Spearmint
227g

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

Macros Ratio

Protein Fat Carbs
25%
12%
63%
100 kcal ▼

Macro Nutrients

Spearmint
Energy100 kcal
3.45%
Fresh Spearmint has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.66 g
1.7%
Fresh Spearmint has 1.6590909090909 g of Fat per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.36%
Fresh Spearmint has 0.43409090909091 g of Saturated Fat per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.77 g
48%
Fresh Spearmint has 0.76818181818182 g of Omega 3 per 100 calories, which is 48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.72%
Fresh Spearmint has 0.12272727272727 g of Omega 6 per 100 calories, which is 0.72% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Fresh Spearmint has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19 g
14.7%
Fresh Spearmint has 19.113636363636 g of Carbohydrate per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber15.5 g
40.7%
Fresh Spearmint has 15.454545454545 g of Fiber per 100 calories, which is 40.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.48 g
13.4%
Fresh Spearmint has 7.4772727272727 g of Protein per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint
Vitamin A461 μg
51.3%
RAE, retinol activity equivalents
Fresh Spearmint has 461.36363636364 μg of Vitamin A per 100 calories, which is 51.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg
14.8%
Thiamine
Fresh Spearmint has 0.17727272727273 mg of Vitamin B1 per 100 calories, which is 14.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg
30.6%
Riboflavin
Fresh Spearmint has 0.39772727272727 mg of Vitamin B2 per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.15 mg
13.5%
Niacin, nicotinic acid, niacinamide
Fresh Spearmint has 2.1545454545455 mg of Vitamin B3 per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg
11.4%
Pantothenic acid
Fresh Spearmint has 0.56818181818182 mg of Vitamin B5 per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg
27.6%
Pyridoxine
Fresh Spearmint has 0.35909090909091 mg of Vitamin B6 per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9239 μg
59.7%
Folates and Folic Acid
Fresh Spearmint has 238.63636363636 μg of Vitamin B9 per 100 calories, which is 59.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Fresh Spearmint has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C30.2 mg
33.6%
Ascorbic acid
Fresh Spearmint has 30.227272727273 mg of Vitamin C per 100 calories, which is 33.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Fresh Spearmint has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Spearmint
Calcium452 mg
45.2%
Fresh Spearmint has 452.27272727273 mg of Calcium per 100 calories, which is 45.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.55 mg
60.6%
Fresh Spearmint has 0.54545454545455 mg of Copper per 100 calories, which is 60.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron27 mg
337%
Fresh Spearmint has 26.977272727273 mg of Iron per 100 calories, which is 337% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium143 mg
34%
Fresh Spearmint has 143.18181818182 mg of Magnesium per 100 calories, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.54 mg
110%
Fresh Spearmint has 2.5409090909091 mg of Manganese per 100 calories, which is 110% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus136 mg
19.5%
Fresh Spearmint has 136.36363636364 mg of Phosphorus per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1041 mg
30.6%
Fresh Spearmint has 1040.9090909091 mg of Potassium per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium68 mg
4.55%
Fresh Spearmint has 68.181818181818 mg of Sodium per 100 calories, which is 4.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.48 mg
22.5%
Fresh Spearmint has 2.4772727272727 mg of Zinc per 100 calories, which is 22.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water194 g
5.25%
Fresh Spearmint has 194.43181818182 g of Water per 100 calories, which is 5.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Fresh Spearmint:
Minerals in 100 calories of Fresh Spearmint:
Macronutrients in 100 calories of Fresh Spearmint:



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