Spearmint, Fresh

Serving Size 100 grams

Nutritional Value and Analysis

Spearmint, Fresh with a serving size of 100 grams has a total of 44 calories with 0.73 grams of fat. The serving size is equivalent to 100 grams of food and contains 6.57 calories from fat. This item is classified as spices and herbs foods.

This food is a good source of iron, manganese and vitamin a . Spearmint, Fresh is a low fat food because it contains less than 3 grams of fat per serving.

Iron 66% of DV

A serving of 100 grams of spearmint, fresh has 66% of the recommended daily needs of iron.

Manganese 49% of DV

A serving of 100 grams of spearmint, fresh has 49% of the recommended daily needs of manganese.

Vitamin A 81% of DV

A serving of 100 grams of spearmint, fresh has 81% of the recommended daily needs of vitamin a.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 44 Calories from Fat 7
% Daily Value*
Total Fat 0.7g 1%
Saturated Fat 0.2g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrate 8.4g 3%
Dietary Fiber 6.8g 27%
Sugars 0g
Protein 3g
Vitamin A 81% Vitamin C 22%
Calcium 15% Iron 66%

* Percent Daily Values are based on a 2,000 calorie diet.


NutrientAmountDV %
Vitamin A4054 IU81%
Vitamin A, RAE203 µg23%
Vitamin B-120 µg0%
Vitamin B-60.16 mg9%
Vitamin C13.3 mg22%
Vitamin D0 IU0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.


NutrientAmountDV %
Carbohydrate8.41 g3%
Fiber6.8 g27%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat0.73 g1%
Saturated Fats0.19 g1%
→ Myristic Acid0 g-
→ Palmitic Acid0.14 g-
→ Stearic Acid0.02 g-
Monounsaturated Fats0.03 g-
→ Palmitoleic Acid0 g-
→ Oleic Acid 0.02 g-
Polyunsaturated Fats0.39 g-
→ Linolenic Acid (18:2)0.05 g-
→ Linolenic Acid (18:3)0.34 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein3.29 g6%
→ Alanine0.17 g-
→ Arginine0.15 g-
→ Aspartic acid0.39 g-
→ Cystine0.04 g-
→ Glutamic acid0.36 g-
→ Glycine0.16 g-
→ Histidine0.07 g8%
→ Isoleucine0.14 g11%
→ Leucine0.25 g9%
→ Lysine0.14 g6%
→ Methionine0.05 g4%
→ Phenylalanine0.17 g8%
→ Proline0.14 g-
→ Serine0.13 g-
→ Threonine0.14 g11%
→ Tryptophan0.05 g15%
→ Tyrosine0.1 g4%
→ Valine0.16 g10%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.


NutrientAmountDV %
Calcium199 mg15%
Copper0.24 mg27%
Iron11.87 mg66%
Magnesium63 mg15%
Manganese1.12 mg49%
Phosphorus60 mg5%
Potassium458 mg10%
Sodium30 mg1%
Zinc1.09 mg10%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.


NutrientAmountDV %
Cholesterol0 mg0%
→ Phytosterols10 mg-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.


NutrientAmountDV %
Ash2.03 g-
Water85.55 g-

Calories Burn off Time

How long would it take to burn off Spearmint, Fresh with 44calories? A brisk walk for 10 minutes, jogging for 4 minutes, or hiking for 7 minutes will help your burn off the calories in spearmint, fresh.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less9 minutes
Dancing8 minutes
Golfing8 minutes
Hiking7 minutes
Light Gardening8 minutes
Stretching15 minutes
Walking - 3.5 mph10 minutes
Weight Training - light workout12 minutes
Aerobics6 minutes
Basketball6 minutes
Bicycling - 10 mph or more4 minutes
Running - 5 mph4 minutes
Swimming5 minutes
Walking - 4.5 mph6 minutes
Weight Training - vigorous workout6 minutes
Similar Food Items to Spearmint, Fresh
Name Calories Total Fat Proteins Carbohydrates
Peppermint, Fresh700.94g3.75g14.89g
Rosemary, Fresh1315.86g3.31g20.7g
Spearmint, Dried2856.03g19.93g52.04g
Vinegar, Balsamic880g0.49g17.03g
Vinegar, Red Wine190g0.04g0.27g

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium