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Mint and basil Calories
Aromatic, low-calorie fresh herb blend
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (chopped) of Mint and basil (3 g) has 1 calories. That works out to 34 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 9.2 µg of Vitamin K covers 8% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Mint and basil Nutrition Facts
Selected: 1 tablespoon (chopped) · 3 g
1
KCAL / 3G
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%
Mint and basil nutrition facts table · 1 tablespoon (chopped) (3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 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 Mint and basil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| 1 teaspoon (chopped) | 1 g | 0 kcal |
| 2 tablespoon (chopped) | 6 g | 2 kcal |
| 1 serving (small) | 10 g | 3 kcal |
| 1 serving (medium) | 15 g | 5 kcal |
| 1 cup (shredded) | 20 g | 7 kcal |
| 1 serving (large) | 25 g | 9 kcal |
| 1 cup (chopped) | 30 g | 10 kcal |
| 100 g | 100 g | 34 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Mint and basil
How do you use mint and basil in cooking?
Mint and basil work well in tomato salads, grain dishes, yogurt sauces, and light soups. Tear or chop the leaves just before serving so their fresh aromas stay noticeable rather than fading during cooking.
Can you make pesto with mint and basil?
Yes, mint and basil can be blended into pesto, either together or with basil as the main herb. Add mint gradually, since its cooling flavor can take over; the mixture pairs well with pasta, vegetables, or sandwiches.
Can mint and basil be used instead of each other?
Not exactly: mint tastes cooler and more menthol-like, while basil is sweeter and more savory. You can substitute a little mint for basil in some salads or sauces, but it will noticeably change the flavor.
How should you store fresh mint and basil?
Keep fresh mint and basil unwashed in the refrigerator, loosely wrapped so excess moisture does not collect on the leaves. Wash them shortly before use, and remove wilted leaves to help the rest stay fresh.
Can you make tea with mint and basil?
Yes, steep fresh mint and basil leaves in hot water for a fragrant herbal infusion. Start with a small amount of mint, which can dominate the gentler basil flavor, and strain the leaves before drinking.
Can mint and basil go in a smoothie?
Yes, a few mint and basil leaves can add a fresh herbal note to fruit or vegetable smoothies. Use them sparingly at first, especially with delicate fruits, because mint can quickly become the strongest flavor.
When should you add mint and basil to a hot dish?
Add mint and basil near the end of cooking or after taking the dish off the heat. Their delicate aromas diminish with prolonged cooking, so fresh leaves are also useful as a finishing garnish.
Can mint and basil be frozen?
Yes, freeze mint and basil for later use in cooked dishes, sauces, or drinks. The leaves may turn limp after thawing, so they are less suitable as a fresh garnish; wash and dry them before freezing.
Do mint and basil grow well together in one pot?
Mint and basil can share a large container, but mint spreads aggressively and may crowd basil. A separate pot for mint, or a barrier around its roots, makes it easier to manage both plants.
Can mint and basil be dried together?
Yes, mint and basil can be dried together, but their leaves may dry at different rates. Spread them in a single layer in a shaded, airy place and remove each herb as soon as its leaves are crisp.
Mint and basil Vitamins & Minerals
Vitamins
Vitamin K
9.15µg · 8% DV
Vitamin A
7.5µg · 1% DV
Vitamin C
0.6mg · 1% DV
Folate
2.16µg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Iron
0.18mg · 1% DV
Copper
0.01mg · 1% DV
Calcium
8.1mg · 1% DV
Potassium ⭐
12mg · 0% DV
Sodium
0.6mg · 0% DV
Mint and basil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint and basil
To burn the 1 calories in 1 tablespoon (chopped) (3 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 Mint and basil?
Mint and basil are aromatic herbs used fresh or dried to bring fragrance and a lively herbal flavour to food. Mint tastes cool and refreshing, while basil is sweeter, with a gently peppery, distinctive aroma. Across Mediterranean cooking, the leaves are torn or chopped into salads, sauces and vegetable dishes; mint is also common in teas and yoghurt-based dips, while basil is often paired with tomatoes.
A little goes a long way, so add them near the end of cooking when you want their fresh aroma to stand out. This is a light herb blend that contributes fibre without adding much energy; a tablespoon-sized serving is enough to season a salad, soup or grilled vegetables. Use fresh leaves for a brighter taste, or dried herbs when you want a more concentrated flavour.
How Nutritious Is Mint and basil?
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 Mint and basil 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 Mint and basil Contain Allergens?
No known major allergens
Which Diets Is Mint and basil 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
Mint and basil Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.