Spearmint, fresh

Fresh spearmint has a cool, sweet flavor milder than peppermint, and its leaves are used whole or chopped in salads, fruit dishes, yogurt, and drinks such as mint tea, lemonade, and mojitos. It is a common addition to Middle Eastern and South Asian dishes, including tabbouleh, raita, and chutneys, where its bright flavor balances rich or spiced foods. Because heat mutes its flavor, spearmint is usually added raw or stirred in at the very end of cooking rather than simmered.

Choose spearmint with leaves that look crisp and deep green, avoiding any that are dark, slimy, or wilted, and store the bunch with stems in a glass of water on the counter or in the fridge, with a plastic bag loosely over the leaves. Spearmint carries only 44 calories per 100 g and 0.73 g of fat, making it an easy way to add flavor without adding many calories, and it shows 66% DV iron and 24% DV fiber per 100 g. A handful of torn leaves stirred into a fruit salad or grain bowl is a simple way to work it into an everyday meal.