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🌿
Fresh parsley and mint Calories
Aromatic herb blend exceptionally rich in vitamins K and C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (chopped) of Fresh parsley and mint (4 g) has 2 calories. That works out to 40 calories per 100 g. It contains 0.3 g of carbs, 0.1 g of protein, 0 g of fat and 0.2 g of fiber. Its 41.1 µg of Vitamin K covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh parsley and mint Nutrition Facts
Selected: 1 tablespoon (chopped) · 4 g
2
KCAL / 4G
Carbs
0.3g
· 0% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 25% · Fat 0%
Fresh parsley and mint nutrition facts table · 1 tablespoon (chopped) (4 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.76 mg | 0% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0.2 g | 1% |
| 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 parsley and mint?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 4 g | 2 kcal |
| 1 teaspoon (chopped) | 1 g | 0 kcal |
| 2 tablespoon (chopped) | 8 g | 3 kcal |
| 1 serving (small) | 15 g | 6 kcal |
| 1 ounce (chopped) | 28 g | 11 kcal |
| 1 cup (chopped) | 30 g | 12 kcal |
| 1 serving (medium) | 30 g | 12 kcal |
| 1 serving (large) | 60 g | 24 kcal |
| 100 g | 100 g | 40 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Fresh parsley and mint
What can you use fresh parsley and mint for?
Fresh parsley and mint add a bright, herbal flavour to salads, tabbouleh, soups, grain bowls, sauces and yoghurt dips. Chop them just before serving or stir them in at the end of cooking to keep their fresh aroma.
How do you store fresh parsley and mint so they stay fresh?
Store fresh parsley and mint unwashed, loosely wrapped in a dry paper towel inside a bag or container in the refrigerator. Moist leaves spoil faster, so rinse and dry the herbs only when you are ready to use them.
Can you freeze fresh parsley and mint?
Yes, you can freeze fresh parsley and mint, though thawed leaves become soft and are better for soups, sauces and cooked dishes than salads. Wash and dry them thoroughly, chop if desired, and freeze in a sealed container in small portions.
Do you need to wash fresh parsley and mint before eating them?
Yes, rinse fresh parsley and mint under cool running water before eating them. Separate the leaves to remove any soil caught between them, then pat them dry; storing the herbs while wet can make them deteriorate sooner.
Can fresh parsley and mint be used together in tabbouleh?
Yes, fresh parsley and mint are both classic herbs for tabbouleh, with parsley usually providing most of the leafy bulk. Chop them finely and mix them in shortly before serving so the leaves stay fresh rather than bruised and soggy.
Can you make tea with fresh parsley and mint?
Yes, fresh parsley and mint can be steeped together in hot water for a mild herbal infusion. Pour hot water over the leaves rather than boiling them for a long time; the drink is an infusion, not a treatment for illness.
When should you add fresh parsley and mint to a cooked dish?
Add fresh parsley and mint near the end of cooking or after taking the dish off the heat. Prolonged cooking dulls their aroma and colour, while adding them at the end keeps their flavour noticeable in soups, stews and sauces.
Does chewing fresh parsley and mint get rid of bad breath?
Chewing fresh parsley and mint can briefly freshen your breath, but it does not remove the cause of persistent bad breath. If the problem keeps returning, herbs are not a substitute for oral hygiene or addressing an underlying dental or health issue.
Can you eat the stems of fresh parsley and mint?
Yes, tender stems of fresh parsley and mint are edible and can be finely chopped into salads, sauces or soups. Remove any thick, woody or tough stems, which can make raw dishes unpleasantly fibrous.
How do you chop fresh parsley and mint without bruising them?
Dry fresh parsley and mint well, gather the leaves loosely, and use a sharp knife to chop them with a few clean cuts. Repeatedly crushing or mincing damp leaves releases moisture and can leave them dark and limp.
Fresh parsley and mint Vitamins & Minerals
Vitamins
Vitamin K
41.08µg · 34% DV
Vitamin C
3.3mg · 4% DV
Vitamin A
12.68µg · 1% DV
Folate
5.32µg · 1% DV
Minerals
Iron
0.36mg · 2% DV
Manganese
0.03mg · 1% DV
Copper
0.01mg · 1% DV
Calcium
6.76mg · 1% DV
Potassium ⭐
22mg · 1% DV
Sodium
1.76mg · 0% DV
Fresh parsley and mint Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh parsley and mint
To burn the 2 calories in 1 tablespoon (chopped) (4 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 parsley and mint?
Fresh parsley and mint are leafy herbs often chopped together to bring brightness and fragrance to a dish. Parsley tastes clean and gently grassy, while mint adds a cool, sweet edge; together they work in salads, grain dishes, sauces and as a finishing garnish. Across the Mediterranean and Middle East, the pair is familiar in tabbouleh and other herb-forward salads, while cooks elsewhere may scatter it over soups, roasted vegetables or grilled fish. They are aromatic herbs notably rich in vitamins K and C, though a usual chopped tablespoon is only about 4 g. Add them near the end of cooking to keep their fresh aroma, or mix them with lemon and olive oil for a quick dressing.
How Nutritious Is Fresh parsley and mint?
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
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 parsley and 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 parsley and mint Contain Allergens?
No known major allergens
Which Diets Is Fresh parsley and 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 parsley and mint Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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.