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Nutritional Info: Spearmint, fresh

The USDA reference number for this food is: 02065
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Spearmint, fresh

Nutrition Facts

Serving Size: 2 tbsp (11.4g or 0.4 oz)

Amount Per Serving



Calories from Fat 1

% Daily Value*


Total Fat

Saturated Fat 0g0%
Trans Fat 0g





Total Carbohydrate

Dietary Fiber 1g3%
Sugars 0g


Vitamin A9% · Vitamin C0%
Calcium2% · Iron8%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Photo of a potted Spearmint plant (Mentha spicata)
Photo of a potted Spearmint plant (Mentha spicata)

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Serving Size: 2 tbsp (11.4g or 0.4 oz)
Total Calories5 kcal21 kJ0%
from Carbs3.4 kcal14.32 kJ
from Fat0.7 kcal2.91 kJ
from Protein0.9 kcal3.83 kJ
from Alcohol0 kcal0 kJ
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 11.4 grams of Spearmint, fresh

Vitamin Content

Vitamin Content

Serving Size: 2 tbsp (11.4g or 0.4 oz)
Vitamin A 462.156 IU 9%
Vitamin B6 0.018012 mg 1%
Vitamin B12 0 mcg 0%
Vitamin B12, Added ~
Vitamin C 1.5162 mg 0%
Vitamin D 0 IU 0%
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) 0 mcg 0%
Vitamin E (Alpha-tocopherol) ~
Vitamin E, Added ~
Vitamin K ~
Thiamin 0.008892 mg 1%
Riboflavin 0.01995 mg 1%
Niacin 0.108072 mg 1%
Pantothenic Acid 0.0285 mg 0%
Folate 11.97 mcg 3%
Folate, Food 11.97 mcg 3%
Folate, DFE 11.97 mcg DFE 3%
Choline ~
Betaine ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 11.4g (0.4 oz) of Spearmint, fresh contains. Vitamin RDI for 11.4 grams of Spearmint, fresh

Mineral Content

Mineral Content

Serving Size: 2 tbsp (11.4g or 0.4 oz)
Calcium 22.686 mg 2%
Iron 1.35318 mg 8%
Magnesium 7.182 mg 2%
Phosphorus 6.84 mg 1%
Potassium 52.212 mg 1%
Sodium 3.42 mg 0%
Zinc 0.12426 mg 1%
Copper 0.02736 mg 1%
Manganese 0.127452 mg 6%
Selenium ~
Fluoride ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 11.4g (0.4 oz) of Spearmint, fresh contains. Mineral RDI for 11.4 grams of Spearmint, fresh

Protein and Amino Acids

Protein & Aminos

Serving Size: 2 tbsp (11.4g or 0.4 oz)

Essential Aminos

Histidine0.007524 g1%
Isoleucine0.01539 g1%
Leucine0.028158 g1%
Lysine0.016074 g1%
Methionine0.005244 g
Phenylalanine0.019152 g
Threonine0.01539 g1%
Tryptophan0.0057 g2%
Valine0.018696 g1%

Non-essential Aminos

Arginine0.017214 g
Alanine0.019494 g
Aspartate0.044232 g
Cystine0.004104 g
Glutamate0.040812 g
Glycine0.018012 g
Proline0.01539 g
Serine0.014592 g
Tyrosine0.011286 g
Methionine + Cystine† 0.009348 g 1
Phenylalanine + Tyrosine† 0.030438 g 3
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Spearmint, fresh is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 11.4g (0.4 oz) of Spearmint, fresh. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 11.4g (0.4 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 11.4 grams of Spearmint, fresh

Carbohydrate Content


Serving Size: 2 tbsp (11.4g or 0.4 oz)
Total Carbohydrates0.95874g0%
Dietary Fiber0.7752g3%
~Data not available for tilde (~) items.
11.4g (0.4 oz) grams of Spearmint, fresh contains 0.95874 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 11.4 grams of Spearmint, fresh contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 2 tbsp (11.4g or 0.4 oz)
Total Fat0.08322g0%
Total Omega-3 Fatty Acids0.038532g
Total Omega-6 Fatty Acids0.006156g
Total Trans Fatty Acids~
Total Trans-monoenoic Fatty Acids~
Total Trans-polyenoic Fatty Acids~

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]~
Behenic Acid   [Docosanoic Acid]~
Butyric Acid   [Butanoic Acid]~
Capric Acid   [Decanoic Acid]~
Caproic Acid   [Hexanoic Acid]~
Caprylic Acid   [Octanoic Acid]~
Lauric Acid   [Dodecanoic Acid]~
Lignoceric Acid   [Tetracosanoic Acid]~
Margaric Acid   [Heptadecanoic Acid]~
Myristic Acid   [Tetradecanoic Acid]0.000456g
Palmitic Acid   [Hexadecanoic Acid]0.015618g
Pentadecanoic Acid   [Pentadecanoic Acid]~
Stearic Acid   [Octadecanoic Acid]0.00228g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c~
16:1 t~
18:1 c~
18:1 t~
18:1-11t (18:1t n-7)~
22:1 c~
22:1 t~
Erucic Acid   [Docosenoic Acid]~
Gadoleic Acid   [Eicosenoic Acid]~
Heptadecenoic Acid   [Heptadecenoic Acid]~
Myristoleic Acid   [Tetradecenoic Acid]~
Nervonic Acid   [Cis-Tetracosenoic Acid]~
Oleic Acid   [Octadecenoic Acid]0.002508g
Palmitoleic Acid   [Hexadecenoic Acid]0.000228g
Pentadecenoic Acid   [Pentadecenoic Acid]~

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs~
18:2 i~
18:2 n-6 c,c~
18:2 t not further defined~
18:2 t,t~
20:3 n-3~
20:3 n-6~
20:4 n-6~
Alpha-Linolenic Acid~
Arachidonic Acid   [Eicosatetraenoic Acid]~
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
Eicosadienoic Acid   [Eicosadienoic Acid]~
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
Linoleic Acid   [Octadecadienoic Acid]0.006156g
Linolenic Acid   [Octadecatrienoic Acid]0.038532g
Parinaric Acid   [Octadecatetraenoic Acid]~
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Spearmint, fresh in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 11.4 grams of Spearmint, fresh
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]

Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 2 tbsp (11.4g or 0.4 oz)
~Data not available for tilde (~) items.

Diet and Weight Loss Scores

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 100
Athletic Diet - Low Fat, High Protein and Carbs 60
Low Fat Diet (e.g. Jenny Craig) 44
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 99
Low Sodium Diet 98
Low Glycemic Index Diet (e.g. South Beach Diet) 43
Low Protein Diet 96
Horizontal bar chart

How long will it take to burn 5 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 5 calories contained in 11.4g (0.4 oz)g of Spearmint, fresh. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 5 calories
Stretching2 mins(180 cal/hr)
Walking (3.5 mph)1 min(280 cal/hr)
Bicycling (<10 mph)1 min(290 cal/hr)
Dancing1 min(330 cal/hr)
Light gardening/yard work1 min(330 cal/hr)
Golf (walking and carrying clubs)1 min(330 cal/hr)
Hiking1 min(370 cal/hr)
Amount of Vigorous exercise to burn 5 calories
Weight lifting (vigorous effort)1 min(440 cal/hr)
Heavy yard work (chopping wood)1 min(440 cal/hr)
Basketball (vigorous)1 min(440 cal/hr)
Walking (4.5 mph)1 min(460 cal/hr)
Aerobics1 min(480 cal/hr)
Swimming (slow freestyle laps)1 min(510 cal/hr)
Running/jogging (5 mph)30 secs(590 cal/hr)
Bicycling (>10 mph)30 secs(590 cal/hr)
Exercise profile for 11.4g (0.4 oz) of Spearmint, fresh

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on "Spearmint, fresh" Ed. SkipThePie 2011. 14 Oct 2019

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