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Fresh mint and greens Calories
A very low-calorie fresh herb-and-leafy-greens mixture, especially rich in vitamin K.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Fresh mint and greens (25 g) has 7 calories. That works out to 28 calories per 100 g. It contains 1.3 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 120.8 µg of Vitamin K covers 101% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh mint and greens Nutrition Facts
Selected: 1 cup (chopped) · 25 g
7
KCAL / 25G
Carbs
1.3g
· 0% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 25% · Fat 11%
Fresh mint and greens nutrition facts table · 1 cup (chopped) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 0.5 g | 1% |
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 Cup of Chopped Fresh mint and greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 25 g | 7 kcal |
| 1 tablespoon (chopped) | 4 g | 1 kcal |
| 2 tablespoon (chopped) | 8 g | 2 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 1 piece (medium) | 30 g | 8 kcal |
| 1 serving (medium) | 40 g | 11 kcal |
| 2 cup (chopped) | 50 g | 14 kcal |
| 1 piece (large) | 60 g | 17 kcal |
| 1 serving (large) | 75 g | 21 kcal |
| 100 g | 100 g | 28 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Fresh mint and greens
How should you store fresh mint and greens?
Store fresh mint and greens unwashed and dry in the refrigerator to help them stay crisp. Wrap the bunch loosely in a paper towel and place it in a container; wash the leaves just before using them.
Can you freeze fresh mint and greens?
Yes, fresh mint and greens can be frozen, but the leaves become limp after thawing. Wash and dry them thoroughly, then freeze chopped leaves for cooked dishes, sauces, or soups rather than using them as a fresh salad garnish.
What can you make with fresh mint and greens?
Fresh mint and greens work in salads, grain bowls, yogurt dips, and herb sauces. Add the leaves near serving time when you want their fresh aroma and texture to stand out.
How do you wash fresh mint and greens properly?
Rinse fresh mint and greens under cool running water, separating the leaves so hidden soil can wash away. Dry them well with a clean towel or salad spinner, especially before storing or dressing a salad.
What greens are usually included with fresh mint and greens?
There is no fixed recipe for fresh mint and greens; the mix may include leafy herbs or salad greens such as parsley, dill, or lettuce. Check the actual leaves, since the blend can vary between shops and recipes.
Can you cook fresh mint and greens?
Yes, fresh mint and greens can be cooked, although their flavor and texture are often best when added near the end. Stir them into soups, stews, or warm grains just before serving.
Can you eat the stems of fresh mint and greens?
Yes, tender stems from fresh mint and greens are edible and can be finely chopped into salads, sauces, or soups. Discard woody or tough stems, which can be unpleasantly fibrous.
How long do fresh mint and greens last in the fridge?
Fresh mint and greens generally keep for several days in the refrigerator when they are dry and protected from crushing. Remove wilted leaves and any moisture collecting in the container to slow spoilage.
Can fresh mint and greens be used to make tea?
Yes, fresh mint and greens can be steeped in hot water, though mint is usually the most aromatic part of the mix. Pick out the mint leaves if you want a cleaner mint flavor without the taste of other greens.
Should you chop fresh mint and greens before storing them?
No, keep fresh mint and greens whole until you are ready to use them. Chopped leaves lose freshness faster and can darken, so wash, dry, and cut only the amount you need.
Fresh mint and greens Vitamins & Minerals
Vitamins
Vitamin K
120.75µg · 101% DV
Vitamin A
105.25µg · 12% DV
Folate
36.25µg · 9% DV
Vitamin C
8mg · 9% DV
Minerals
Manganese
0.14mg · 6% DV
Copper
0.05mg · 6% DV
Calcium
38mg · 4% DV
Potassium ⭐
121mg · 4% DV
Sodium
14mg · 1% DV
Fresh mint and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh mint and greens
To burn the 7 calories in 1 cup (chopped) (25 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 and greens?
Fresh mint and greens is a loose mix of aromatic mint leaves with other leafy herbs or greens, rather than a fixed recipe. Its cool, fragrant mint flavour works well with milder or slightly peppery leaves. It can be tossed into salads, scattered over grain or bean dishes, folded into wraps, or served as a fresh side alongside a meal. In Turkey, similar greens are often brought to the table with everyday meals and may also accompany breakfast.
The mix is very low in calories and notably rich in vitamin K, with some fibre as well. A squeeze of lemon makes a simple salad dressing; adding the leaves just before serving helps keep their fresh aroma and texture.
How Nutritious Is Fresh mint and greens?
Nutrient density
Very 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
Medium
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 and greens 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 and greens Contain Allergens?
No known major allergens
Which Diets Is Fresh mint and greens Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh mint and greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.