Spearmint nutrition: calories, carbs, GI, protein, fiber, fats
Spearmint, fresh
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Spearmint
| Calories ⓘ Calories per 100-gram serving | 44 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.61 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 2 leaves (0.3 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -10 (alkaline) |
Iron ⓘHigher in Iron content than 95% of foods
Vitamin A ⓘHigher in Vitamin A content than 89% of foods
Calcium ⓘHigher in Calcium content than 88% of foods
Potassium ⓘHigher in Potassium content than 86% of foods
Fiber ⓘHigher in Fiber content than 85% of foods
Spearmint calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 44 | |
| Calories in 2 leaves | 0 | 0.3 g |
| Calories in 2 tbsp | 5 | 11.4 g |
Mineral coverage chart
Calcium:
199 mg of 1,000 mg
20%
Iron:
11.87 mg of 8 mg
148%
Magnesium:
63 mg of 420 mg
15%
Phosphorus:
60 mg of 700 mg
9%
Potassium:
458 mg of 3,400 mg
13%
Sodium:
30 mg of 2,300 mg
1%
Zinc:
1.09 mg of 11 mg
10%
Copper:
0.24 mg of 1 mg
27%
Manganese:
1.118 mg of 2 mg
49%
Selenium:
0 µg of 55 µg
0%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
11.87 mg
TOP 5%
Calcium
199 mg
TOP 12%
Potassium
458 mg
TOP 14%
Magnesium
63 mg
TOP 19%
Copper
0.24 mg
TOP 28%
Manganese
1.118 mg
TOP 31%
Zinc
1.09 mg
TOP 52%
Phosphorus
60 mg
TOP 74%
Sodium
30 mg
TOP 78%
Vitamin coverage chart
Vitamin A:
4054 IU of 5,000 IU
81%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
13.3 mg of 90 mg
15%
Vitamin B1:
0.078 mg of 1 mg
7%
Vitamin B2:
0.175 mg of 1 mg
13%
Vitamin B3:
0.948 mg of 16 mg
6%
Vitamin B5:
0.25 mg of 5 mg
5%
Vitamin B6:
0.158 mg of 1 mg
12%
Folate:
105 µg of 400 µg
26%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
4054 IU
TOP 11%
Vitamin C
13.3 mg
TOP 22%
Folate
105 µg
TOP 23%
Vitamin B2
0.175 mg
TOP 52%
Vitamin B6
0.158 mg
TOP 54%
Vitamin B1
0.078 mg
TOP 57%
Vitamin B3
0.948 mg
TOP 69%
Vitamin B5
0.25 mg
TOP 77%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.29 g of 50 g
7%
Fats:
Daily Value: 1%
0.73 g of 65 g
1%
Carbs:
Daily Value: 3%
8.41 g of 300 g
3%
Water:
Daily Value: 4%
85.55 g of 2,000 g
4%
Other:
2.02 g
Protein quality breakdown
Tryptophan:
50 mg of 280 mg
18%
Threonine:
135 mg of 1,050 mg
13%
Isoleucine:
135 mg of 1,400 mg
10%
Leucine:
247 mg of 2,730 mg
9%
Lysine:
141 mg of 2,100 mg
7%
Methionine:
46 mg of 1,050 mg
4%
Phenylalanine:
168 mg of 1,750 mg
10%
Valine:
164 mg of 1,820 mg
9%
Histidine:
66 mg of 700 mg
9%
Fat type information
Saturated Fat:
0.191 g
Monounsaturated Fat:
0.025 g
Polyunsaturated fat:
0.394 g
Fiber content ratio for Spearmint
Sugar:
0 g
Fiber:
6.8 g
Other:
1.61 g
All nutrients for Spearmint per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 44kcal | 2% | 89% |
1.1 times less than Orange
|
| Protein | 3.29g | 8% | 69% |
1.2 times more than Broccoli
|
| Fats | 0.73g | 1% | 77% |
45.6 times less than Cheddar Cheese
|
| Vitamin C | 13.3mg | 15% | 22% |
4 times less than Lemon
|
| Net carbs | 1.61g | N/A | 67% |
33.6 times less than Chocolate
|
| Carbs | 8.41g | 3% | 52% |
3.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 11.87mg | 148% | 5% |
4.6 times more than Beef broiled
|
| Calcium | 199mg | 20% | 12% |
1.6 times more than Milk
|
| Potassium | 458mg | 13% | 14% |
3.1 times more than Cucumber
|
| Magnesium | 63mg | 15% | 19% |
2.2 times less than Almond
|
| Fiber | 6.8g | 27% | 15% |
2.8 times more than Orange
|
| Copper | 0.24mg | 27% | 28% |
1.7 times more than Shiitake
|
| Zinc | 1.09mg | 10% | 52% |
5.8 times less than Beef broiled
|
| Phosphorus | 60mg | 9% | 74% |
3 times less than Chicken meat
|
| Sodium | 30mg | 1% | 78% |
16.3 times less than White Bread
|
| Vitamin A | 4054IU | 81% | 11% |
4.1 times less than Carrot
|
| Vitamin A RAE | 203µg | 23% | 25% | |
| Manganese | 1.12mg | 49% | 31% | |
| Vitamin B1 | 0.08mg | 7% | 57% |
3.4 times less than Pea raw
|
| Vitamin B2 | 0.18mg | 13% | 52% |
1.3 times more than Avocado
|
| Vitamin B3 | 0.95mg | 6% | 69% |
10.1 times less than Turkey meat
|
| Vitamin B5 | 0.25mg | 5% | 77% |
4.5 times less than Sunflower seed
|
| Vitamin B6 | 0.16mg | 12% | 54% |
1.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 105µg | 26% | 23% |
1.7 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.19g | 1% | 77% |
30.9 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 88% |
392 times less than Avocado
|
| Polyunsaturated fat | 0.39g | N/A | 67% |
119.7 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.1 times less than Chicken meat
|
| Threonine | 0.14mg | 0% | 87% |
5.3 times less than Beef broiled
|
| Isoleucine | 0.14mg | 0% | 88% |
6.8 times less than Salmon raw
|
| Leucine | 0.25mg | 0% | 88% |
9.8 times less than Tuna Bluefin
|
| Lysine | 0.14mg | 0% | 89% |
3.2 times less than Tofu
|
| Methionine | 0.05mg | 0% | 89% |
2.1 times less than Quinoa
|
| Phenylalanine | 0.17mg | 0% | 87% |
4 times less than Egg
|
| Valine | 0.16mg | 0% | 89% |
12.4 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 89% |
11.3 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 44
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 30mg
3%
Total Carbohydrate
8g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
199mg
20%
Iron
12mg
150%
Potassium
458mg
13%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Spearmint nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.