Nutrition for Mint

Calories, Protein, Vitamins and More

image of mint source

Mint Nutrition Summary

One cup of mint (25.6 grams or 0.9 oz) contains 18 calories and 1 grams of protein. Mint consist of 79% water, 15% carbohydrates, 4% protein, and less than 1% of fat.

Mint is an excellent source of many nutrients, including dietary fiber, Vitamin A, calcium and potassium. It also contains significant amounts of Vitamin C, iron, magnesium, folate, manganese and phosphorus.

In one cup of mint:

  • Calories: 18
  • Protein: 1 g
  • Dietary fiber: 2 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 7.9 mg
There is no significant amounts of sugar 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 18 calories per cup or 70 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

72% of calories in mint are from carbohydrates, 19% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 72% 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 cup of mint contains 8% of recommended daily values or 2 grams of dietary fiber.

  • Dietary fiber: 2 g
There is no significant amounts of sugar or starch in mint.

Calories from Fat

A small portion, or 9% the calories in Mint are from fat. Mint is very low in total fat, with 0.2 grams per cup. Most of the fat in mint are healthier unsaturated fats.

Mint is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in mint.

Omega-3 and Omega-6 in Mint

Mint is a source of healthy omega-3 fatty acids, containing a total of 0.11 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.11 g
Mint also contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.02 g
The omega-6 to omega-3 ratio in mint is 0.2: 1.

Calories Similar to Mint

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

Protein in Mint

One cup of Mint has 1 grams of protein or about 2% of daily recommended intake. Although mint is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.96 g
  • Tryptophan: 0.01 g
  • Threonine: 0.04 g
  • Isoleucine: 0.04 g
  • Leucine: 0.07 g
  • Lysine: 0.04 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.05 g
  • Valine: 0.05 g
  • Histidine: 0.02 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 many nutrients, mint contains abundant amounts of Vitamin A, calcium and potassium. In fact, a single cup of mint contains 8% of recommended daily values or 54.3 ug of Vitamin A.

Vitamins in mint (1 cup):
  • Vitamin a: 54.3 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 8.1 mg
  • Folate: 29.2 ug
Minerals in mint (1 cup):
  • Calcium: 62.2 mg
  • Potassium: 145.7 mg
  • Iron: 1.3 mg
  • Magnesium: 20.5 mg
  • Zinc: 0.3 mg
  • Phosphorus: 18.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.3 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin e, vitamin b12 or vitamin k in mint.

Similar to Mint for Vitamin A

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

Flavonoids and Carotenoids in Mint [3]

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

  • apigenin: 1.38 mg
  • luteolin: 3.24 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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