Spearmint, dried
FDC 172239tsp (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 98 · +5 vs Spices & herbs medianDried spearmint scores 98 of 100, ranking 8th of 60 in Spices & herbs, with iron at 486% DV, magnesium at 143% DV, calcium at 115% DV, and fiber at 106% DV per 100 grams.
It is steeped into tea or crushed into spice blends by the teaspoon, so those per 100 gram figures reflect the dried herb in bulk rather than a cup of tea's actual contribution. It also carries 344 milligrams of sodium per 100 grams, a number that matters only if it were eaten in quantity, which it practically never is given its role as a seasoning.
See how this score is calculated, build a plate around spearmint, dried, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | 14% |
| Total fat | 6 g | 8% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 344 mg | 15% |
| Carbohydrate | 52 g | 19% |
| Dietary fiber | 30 g | 106% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 1920 mg | 41% |
| Calcium | 1490 mg | 115% |
| Iron | 88 mg | 486% |
| Magnesium | 602 mg | 143% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 529 µg | 59% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | 0% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 0.52 g | 0% |
| Dietary fiber | 0.3 g | 1% |
| Sugars | - | |
| Protein | 0.2 g | 0% |
| Potassium | 19 mg | 0% |
| Calcium | 15 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5.3 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172239Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, paprikaDensity 98 vs 98Spices, coriander leaf, driedDensity 99 vs 98Spices, basil, driedDensity 99 vs 98Original analysis by NutriVerdict
In the kitchen and how to use it
Dried spearmint has a more concentrated, slightly less bright version of fresh mint's cool, sweet flavor, and it is commonly used in tea blends, spice mixes for Middle Eastern dishes, and marinades where fresh mint is not available. Unlike fresh mint, which is best added raw, dried spearmint is typically steeped in hot water for tea or simmered into a dish so it has time to rehydrate and release its flavor.
Store dried spearmint in an airtight container away from light and heat to preserve its flavor for as long as possible. Per 100 g it shows 486% DV iron and 143% DV magnesium, figures that reflect how concentrated a dried herb is compared with the fresh leaf, since an actual serving is a teaspoon rather than 100 grams. A teaspoon steeped in hot water makes a simple mint tea, and its 344 mg of sodium per 100 g is a figure that matters only if used in far larger amounts than the small quantities typical of dried herb use.
Frequently asked questions about spearmint, dried
How is dried spearmint used?
It is commonly steeped in hot water for tea or simmered into marinades and spice blends where fresh mint is unavailable.
Is dried spearmint high in iron?
Per 100 g it shows 486% DV iron, a figure driven by how concentrated dried herbs are, though real servings are just a teaspoon.
How should dried spearmint be stored?
Keep it in an airtight container away from heat and light to preserve its flavor.