Nutrition for Mint

Calories, Protein, Vitamins and More

image of mint source

Mint Nutrition Summary

One tablespoon of mint (1.6 grams or 0.06 oz) contains 1 calories and 0.1 grams of protein. Mint consist of 79% water, 15% carbohydrates, 4% protein, and less than 1% of total fat.

Mint is an excellent source of a few nutrients, including dietary fiber and calcium. It also contains significant amounts of Vitamin C, iron, potassium and manganese.

In one tablespoon of mint:

  • Calories: 1
  • Protein: 0.1 g
  • Dietary fiber: 0.1 g
  • Sodium: 0.5 mg
There is no significant amounts of sugar, total fat, saturated fat or cholesterol in mint.

See the Mint Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peppermint, fresh.

Calories in Mint

Mint has 1 calories per tablespoon or 63 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

67 percent of calories in mint are from carbohydrates and 33% of calories are from protein.

Calories from Carbs

The majority, or 67% of the calories in mint are from carbohydrates. The carbs in mint are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single tablespoon of mint contains 1% of recommended daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
There is no significant amounts of sugar or starch in mint.

Calories from Fat

Mint does not contain a significant amount of calories from fat (less than 1%). Mint is very low in total fat, with <0.1 grams per tablespoon. It also is cholestrol free. Most of the fat in mint are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in mint.

Calories Similar to Mint

Some other spices or herbs with similar calories to mint by weight:

Protein in Mint

A single tablespoon of mint contains 0.1 grams of protein. Although mint is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.06 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: < 0.1 g
  • Leucine: < 0.1 g
  • Lysine: < 0.1 g
  • Methionine: < 0.1 g
  • Phenylalanine: < 0.1 g
  • Valine: < 0.1 g
  • Histidine: < 0.1 g

Protein Similar to Mint

Some other spices or herbs with similar amounts of protein to mint by weight:

Vitamins and Minerals in Mint

An good source of nutrients, mint contains abundant amounts of calcium. A single tablespoon of mint contains 3.9 mg of calcium.

Vitamins in mint (1 tbsp):
  • Vitamin a: 3.4 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.5 mg
  • Folate: 1.8 ug
Minerals in mint (1 tbsp):
  • Calcium: 3.9 mg
  • Potassium: 9.1 mg
  • Iron: 0.1 mg
  • Magnesium: 1.3 mg
  • Zinc: < 0.1 mg
  • Phosphorus: 1.2 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin e, vitamin b12 or vitamin k in mint.

Similar to Mint for Calcium

Here are some other spices or herbs with similarly abundant amounts of calcium to mint:

Flavonoids and Carotenoids in Mint [3]

Mint contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid apigenin and luteolin. In one tablespoon of mint:

  • apigenin: 0.09 mg
  • luteolin: 0.2 mg

Mint Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Mint in Cooking

Mint is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of mint.

Friends and Relatives of Mint

Foods commonly cooked with mint:

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