Food Nutrient Profile - Dried Spearmint

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Nutrients in 100 grams of Dried Spearmint

Spearmint, dried, also known as mint.

Macros Ratio

Protein Fat Carbs
23%
16%
61%
100 g ▼

Macro Nutrients

Dried Spearmint
Energy285 kcal
9.83%
Dried Spearmint provides 285kcal of Energy per 100 grams, meeting 9.83% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat6.03 g
6.2%
Dried Spearmint provides 6.03g of Fat per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat1.58 g
4.93%
Dried Spearmint provides 1.58g of Saturated Fat per 100 grams, meeting 4.93% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 32.8 g
175%
Dried Spearmint provides 2.8g of Omega 3 per 100 grams, meeting 175% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.45 g
2.62%
Dried Spearmint provides 0.45g of Omega 6 per 100 grams, meeting 2.62% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dried Spearmint provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate52 g
40%
Dried Spearmint provides 52g of Carbohydrate per 100 grams, meeting 40% of the Recommended Dietary Allowance (RDA) of 130g 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
Fiber30 g
78.4%
Dried Spearmint provides 30g of Fiber per 100 grams, meeting 78.4% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein20 g
35.6%
Dried Spearmint provides 20g of Protein per 100 grams, meeting 35.6% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Dried Spearmint
Vitamin A529 μg
58.8%
RAE, retinol activity equivalents
Dried Spearmint provides 529μg of Vitamin A per 100 grams, meeting 58.8% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.29 mg
24%
Thiamine
Dried Spearmint provides 0.29mg of Vitamin B1 per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B21.42 mg
109%
Riboflavin
Dried Spearmint provides 1.42mg of Vitamin B2 per 100 grams, meeting 109% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B36.56 mg
41%
Niacin, nicotinic acid, niacinamide
Dried Spearmint provides 6.56mg of Vitamin B3 per 100 grams, meeting 41% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B51.4 mg
28%
Pantothenic acid
Dried Spearmint provides 1.4mg of Vitamin B5 per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B62.58 mg
198%
Pyridoxine
Dried Spearmint provides 2.58mg of Vitamin B6 per 100 grams, meeting 198% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9530 μg
133%
Folates and Folic Acid
Dried Spearmint provides 530μg of Vitamin B9 per 100 grams, meeting 133% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Spearmint provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Dried Spearmint provides 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Spearmint provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU 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

Dried Spearmint
Calcium1488 mg
149%
Dried Spearmint provides 1488mg of Calcium per 100 grams, meeting 149% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.54 mg
171%
Dried Spearmint provides 1.54mg of Copper per 100 grams, meeting 171% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron87.5 mg
1093%
Dried Spearmint provides 87.5mg of Iron per 100 grams, meeting 1093% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium602 mg
143%
Dried Spearmint provides 602mg of Magnesium per 100 grams, meeting 143% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese11.5 mg
499%
Dried Spearmint provides 11.5mg of Manganese per 100 grams, meeting 499% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus276 mg
39.4%
Dried Spearmint provides 276mg of Phosphorus per 100 grams, meeting 39.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium1924 mg
56.6%
Dried Spearmint provides 1924mg of Potassium per 100 grams, meeting 56.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium344 mg
23%
Dried Spearmint provides 344mg of Sodium per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc2.4 mg
22%
Dried Spearmint provides 2.4mg of Zinc per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water11.3 g
0.31%
Dried Spearmint provides 11.3g of Water per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Dried Spearmint | 100g

Discover the nutritional data of Dried Spearmint with details on macro and micronutrients in a 100g serving. Learn about the health benefits and uses of this herb.

Additionally, dried spearmint is an excellent source of Vitamin A, Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic Acid). These nutrients are essential for maintaining healthy vision, skin, and nervous system function.

However, it’s important to note that dried spearmint contains no Vitamin B12, Vitamin C, or Vitamin D. So, while it’s a fantastic addition to your diet, you’ll need to source these vitamins from other foods.

Moreover, it’s an excellent source of Phosphorus, Potassium, Sodium, and Zinc. These minerals support everything from muscle function and hydration to immune health and DNA synthesis.

It’s also an excellent source of Carbohydrates, Fiber, and Protein. These macronutrients provide energy, support digestive health, and aid in muscle repair and growth.

While dried spearmint does contain some Fat, Saturated Fat, and Omega-6 fatty acids, these are present in smaller amounts.

Incorporating dried spearmint into your diet can be a flavorful and nutritious way to boost your intake of essential vitamins, minerals, and macronutrients. Whether you sprinkle it on salads, blend it into smoothies, or brew it as tea, this herb is a versatile addition to a whole-food, plant-based diet.

Frequently Asked Questions about Dried Spearmint

What are the health benefits of Dried Spearmint?

Dried spearmint is a great source of antioxidants, vitamins, and minerals. It can aid in digestion, reduce inflammation, and freshen breath. Additionally, spearmint may help with hormonal balance and improve cognitive function.

Are there any potential risks or side effects of consuming Dried Spearmint?

Dried spearmint is generally safe for consumption and can offer health benefits such as improved digestion and fresh breath. However, consuming large amounts of spearmint may lead to potential side effects such as heartburn or allergic reactions in some individuals. It's always best to consume dried spearmint in moderation as part of a balanced diet.

Can I lose weight by eating more Dried Spearmint?

While dried spearmint can be a healthy addition to your diet due to its potential benefits for digestion and metabolism, it is not a magic weight loss solution on its own. To lose weight, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods, regular physical activity, and portion control. Incorporating dried spearmint into your meals can be a part of a healthy eating plan, but it should not be relied upon as the sole method for weight loss.

Can I gain more muscles by eating more Dried Spearmint if I train consistently?

Dried spearmint is not a significant source of protein, which is essential for muscle growth. To build muscle, it is important to consume adequate protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, consistent training that includes strength exercises is crucial for muscle growth.

Can I eat Dried Spearmint if I have diabetes?

Yes, you can eat dried spearmint if you have diabetes. Spearmint is a low-calorie herb that can add flavor to your meals without significantly impacting your blood sugar levels. However, it's always important to monitor your carbohydrate intake and overall diet to manage your diabetes effectively.

Can I consume Dried Spearmint if I am on a Keto diet?

Yes, you can consume dried spearmint on a Keto diet. Spearmint is low in carbohydrates and can be a flavorful addition to your meals or beverages while following a Keto diet. Just be mindful of portion sizes to ensure you stay within your daily carb limits.

Can I eat Dried Spearmint if I am on a low fat diet?

Yes, you can eat dried spearmint on a low-fat diet. Dried spearmint is a low-calorie herb that can add flavor to your meals without significantly increasing your fat intake. It is also a good source of antioxidants and can aid in digestion. Just be mindful of portion sizes to ensure you are not consuming excessive calories.

What is the environmental impact of producing Dried Spearmint?

The environmental impact of producing dried spearmint is generally lower compared to animal agriculture. Plant-based foods like spearmint typically require less water, land, and resources to grow, making them a more sustainable choice for the environment. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of any food product.




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