Nutrients in 100 grams of Spearmint

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

Macros Ratio

Protein Fat Carbs

25%

12%

63%

100 g ▼

Macro Nutrients

Spearmint

Energy44 kcal

1.5%

Fresh Spearmint has 44 kcal of Energy per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.73 g

0.75%

Fresh Spearmint has 0.73 g of Fat per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

Fresh Spearmint has 0.191 g of Saturated Fat per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.34 g

21%

Fresh Spearmint has 0.338 g of Omega 3 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.054 g

0.32%

Fresh Spearmint has 0.054 g of Omega 6 per 100 grams, which is 0.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Spearmint has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.4 g

6.47%

Fresh Spearmint has 8.41 g of Carbohydrate per 100 grams, which is 6.47% 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

Fiber6.8 g

18%

Fresh Spearmint has 6.8 g of Fiber per 100 grams, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.3 g

5.88%

Fresh Spearmint has 3.29 g of Protein per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spearmint

Vitamin A203 μg

22.6%

RAE, retinol activity equivalents

Fresh Spearmint has 203 μg of Vitamin A per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.078 mg

6.5%

Thiamine

Fresh Spearmint has 0.078 mg of Vitamin B1 per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.5%

Riboflavin

Fresh Spearmint has 0.175 mg of Vitamin B2 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.95 mg

5.93%

Niacin, nicotinic acid, niacinamide

Fresh Spearmint has 0.948 mg of Vitamin B3 per 100 grams, which is 5.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg

Pantothenic acid

Fresh Spearmint has 0.25 mg of Vitamin B5 per 100 grams, which is 5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12%

Pyridoxine

Fresh Spearmint has 0.158 mg of Vitamin B6 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9105 μg

26.3%

Folates and Folic Acid

Fresh Spearmint has 105 μg of Vitamin B9 per 100 grams, which is 26.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C13.3 mg

14.8%

Ascorbic acid

Fresh Spearmint has 13.3 mg of Vitamin C per 100 grams, which is 14.8% 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 100 grams, 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

Calcium199 mg

20%

Fresh Spearmint has 199 mg of Calcium per 100 grams, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.7%

Fresh Spearmint has 0.24 mg of Copper per 100 grams, which is 26.7% 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

Iron12 mg

148%

Fresh Spearmint has 11.87 mg of Iron per 100 grams, which is 148% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63 mg

15%

Fresh Spearmint has 63 mg of Magnesium per 100 grams, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.6%

Fresh Spearmint has 1.118 mg of Manganese per 100 grams, which is 48.6% 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

Phosphorus60 mg

8.57%

Fresh Spearmint has 60 mg of Phosphorus per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium458 mg

13.5%

Fresh Spearmint has 458 mg of Potassium per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium30 mg

Fresh Spearmint has 30 mg of Sodium per 100 grams, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.9%

Fresh Spearmint has 1.09 mg of Zinc per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water85.6 g

2.3%

Fresh Spearmint has 85.55 g of Water per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Fresh Spearmint:

100 grams of Spearmint is an excellent source of Vitamin A and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin C.
It also has some Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Fresh Spearmint:

100 grams of Spearmint has outstanding amounts of Iron.
It is an excellent source of Copper and Manganese.
It also has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 grams of Fresh Spearmint:

100 grams of Spearmint is an excellent source of Omega 3.
It has a good amount of Fiber.
It also has some Carbohydrate and Protein.
While 100 grams of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Fresh Spearmint with:

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

Food Info

Nutrients in 100 grams of Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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