Mint, Spearmint

Spearmint, Fresh [Mint] has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Folate.

The food contains 8.41g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.29 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is high. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 11.87 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Spearmint, Fresh [Mint] has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat12%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin A
  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • Very high in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A4054.1 IU81.1%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent203 mcg
Vitamin C13.3 mg22.2%Top 30%High
Thiamin0.08 mg5.2%Mid 40%Average
Riboflavin0.18 mg10.3%Mid 40%Average
Niacin0.95 mg4.7%Mid 40%Average
Vitamin B60.16 mg7.9%Mid 40%Average
Folate105 mcg26.3%Top 10%Very High
Food Folate105 mcg
Folic Acid0 mcg
Dietary Folate Equivalents105 mcg
Vitamin B120 mcg
Pantothenic Acid0.25 mg2.5%Mid 40%Average

Mineral Analysis

Calcium199 mg19.9%Top 10%Very High
Iron11.9 mg66%Top 10%Very High
Magnesium63 mg15.7%Top 30%High
Phosphorus60 mg6%Bottom 30%Low
Potassium458 mg13.1%Top 30%High
Sodium30 mg1.3%Bottom 30%Low
Zinc1.1 mg7.3%Mid 40%Average
Copper0.24 mg12%Top 30%High
Manganese1.1 mg55.9%Top 30%High

Carbohydrate Analysis

Total Carbohydrate8.4 g2.8%Mid 40%Average
Dietary Fiber6.8 g27.2%Top 10%Very High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.3 g6.6%Mid 40%Average
Tryptophan50 mg
Threonine135 mg
Isoleucine135 mg
Leucine247 mg
Lysine141 mg
Methionine46 mg
Cystine36 mg
Phenylalanine168 mg
Tyrosine99 mg
Valine164 mg
Arginine151 mg
Histidine66 mg
Alanine171 mg
Aspartic Acid387.9 mg
Glutamic Acid358 mg
Glycine158 mg
Proline135 mg
Serine128 mg

Fat Analysis

Total Fat0.73 g1.1%Bottom 30%Low
Saturated Fat0.19 g0.96%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.4 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids338 mg
Total Omega 6 Fatty Acids54 mg

Other Nutrients Analysis

Alcohol0 g
Water85.6 g
Ash2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 44 Calories from Fat 6

% Daily Value *

Total Fat 0.73 g 1.1%

Saturated Fat 0.19 g 0.96%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 30 mg 1.3%

Total Carbohydrates 8.4 g 2.8%

Dietary Fiber 6.8 g27.2%

Sugars 0 g

Protein 3.3 g 6.6%

Vitamin A 81.1% Vitamin C 22.2%

Calcium 19.9% Iron 66%

*Based on a 2000 Calorie diet

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Better Eats



Per 100g | Calories 23
Protein 3.2 g | Carbs 2.65 g | Fat 0.64 g

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