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Fresh Mint Calories
Refreshing, antioxidant, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (chopped) of Fresh Mint (2 g) has 1 calories. That works out to 44 calories per 100 g. It contains 0.2 g of carbs, 0.1 g of protein, 0 g of fat and 0.1 g of fiber. Its 42.5 µg of Vitamin A covers 5% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Fresh Mint Nutrition Facts
Selected: 1 tablespoon (chopped) · 2 g
1
KCAL / 2G
Carbs
0.2g
· 0% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 33% · Fat 0%
Fresh Mint nutrition facts table · 1 tablespoon (chopped) (2 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Chopped Fresh Mint?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 2 g | 1 kcal |
| 1 piece (whole) | 1 g | 0 kcal |
| 1 tablespoon (whole) | 2 g | 1 kcal |
| 1 serving (chopped) | 5 g | 2 kcal |
| 10 g | 10 g | 4 kcal |
| 1 pack (whole) | 20 g | 9 kcal |
| 1 cup (chopped) | 25 g | 11 kcal |
| 1 cup (whole) | 25 g | 11 kcal |
| 1 bottle (chopped) | 30 g | 13 kcal |
| 100 g | 100 g | 44 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Fresh Mint
How do you keep fresh mint fresh in the fridge?
Trim the stems and stand fresh mint in a glass of water, loosely covered with a bag, or wrap it in a barely damp paper towel. Refrigerate it and remove damaged leaves; excess moisture can make the bunch spoil sooner.
Can you freeze fresh mint leaves?
Yes, fresh mint freezes well for cooked dishes and drinks. Wash and thoroughly dry the leaves, then freeze them whole or chopped in an airtight container. They soften after thawing, so frozen mint is less suitable as a crisp salad garnish.
How do you make fresh mint tea?
Steep washed fresh mint leaves or a small sprig in hot water, then strain when the flavor is strong enough. Lightly bruise the leaves first to release more aroma. Fresh mint tea can be served plain or with lemon.
Can you eat fresh mint leaves raw?
Yes, fresh mint leaves are commonly eaten raw. Add them to salads, yogurt sauces, sandwiches, or fruit; the leaves are usually more tender than the stems. Wash and dry them before serving so they do not water down the dish.
What is the difference between fresh mint and peppermint?
Peppermint is one type of mint, while “fresh mint” usually describes the fresh leaves of a mint plant and may refer to different varieties. Peppermint has a stronger menthol flavor; spearmint is milder and is common in cooking.
How do you use fresh mint in water?
Add washed fresh mint leaves to cold water, either whole or gently pressed to release their aroma. Lemon, cucumber, or berries pair well with it. Avoid crushing the leaves heavily, which can make the water taste bitter.
Can fresh mint replace dried mint in a recipe?
Yes, fresh mint can replace dried mint, but it tastes greener and less concentrated. Add chopped fresh leaves near the end of cooking or use them as a finishing herb. Start with more fresh than dried and adjust to taste.
Does fresh mint help with an upset stomach?
Fresh mint may feel soothing for some mild digestive discomfort, but it is not a treatment. Mint can worsen heartburn or reflux in some people, so avoid relying on it if it triggers those symptoms.
How do you wash fresh mint without bruising it?
Rinse fresh mint gently under cool running water, separating the leaves enough to dislodge grit. Shake off the water and pat the leaves dry or use a salad spinner. Handle them lightly, since bruised leaves darken and lose aroma faster.
Why does fresh mint turn black?
Fresh mint leaves can turn black when bruised, left wet, or exposed to very cold temperatures. Store the bunch dry and chilled but not against the coldest part of the fridge, and chop the leaves just before using them.
Fresh Mint Vitamins & Minerals
Vitamins
Vitamin A
42.48µg · 5% DV
Folate
2.28µg · 1% DV
Vitamin K
0.64µg · 1% DV
B2
0.01mg · 1% DV
Minerals
Manganese
0.02mg · 1% DV
Copper
0.01mg · 1% DV
Iron
0.1mg · 1% DV
Calcium
4.86mg · 0% DV
Potassium ⭐
11mg · 0% DV
Sodium
0.6mg · 0% DV
Fresh Mint Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Mint
To burn the 1 calories in 1 tablespoon (chopped) (2 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh Mint?
Fresh mint is the aromatic green leaf of the mint plant, used as a culinary herb and for infusions. Across the Middle East and Mediterranean, it is scattered over salads, folded into yogurt sauces and added to drinks; in English-speaking kitchens, it also works well in fruit salads, iced tea and simple sauces for lamb or vegetables.
Its cool, bright flavour and tender leaves bring freshness without making a dish heavy. Mint is nutrient-dense for an herb, but usually eaten in small quantities, so it contributes little energy to a meal. Chop it just before serving to preserve its aroma, or bruise a few leaves in a drink. It pairs especially well with lemon, cucumber, peas and yogurt.
How Nutritious Is Fresh Mint?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh Mint Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Mint Contain Allergens?
No known major allergens
Which Diets Is Fresh Mint Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh Mint Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.