Spearmint, fresh
FDC 173475leaves (0 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Spices & herbs medianFresh spearmint scores 99 of 100, an Elite result that ranks it 4th of 60 in Spices & herbs, with iron reaching 66% DV, fiber 24% DV, vitamin A 23% DV, and calcium 15% DV per 100 grams.
It shows up torn into salads, muddled for drinks, or steeped for tea, uses that call for a few leaves at a time, so the figures above describe the raw herb rather than a garnish sized portion. At 44 calories per 100 grams, spearmint contributes flavor far more than it contributes calories or bulk nutrition to a meal.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | 2% |
| Total fat | 0.73 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 8.4 g | 3% |
| Dietary fiber | 6.8 g | 24% |
| Sugars | - | |
| Protein | 3.3 g | 7% |
| Potassium | 458 mg | 10% |
| Calcium | 199 mg | 15% |
| Iron | 12 mg | 66% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 13 mg | 15% |
| Vitamin A | 203 µg | 23% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 0 kcal | 0% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173475Original 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.
Dill weed, freshDensity 99 vs 99Thyme, freshDensity 99 vs 99Basil, freshDensity 100 vs 99