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🌿
Mint leaf Calories
Refreshing, antioxidant, aids digestion
CALORIES
GI
POTASSIUM
FIBER
Mint leaf Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
8.4g
· 61%
Protein
3.8g
· 28%
Fat
0.7g
· 11%
Fiber
6.8g
Mint leaf Vitamins & Minerals
Vitamins
Vitamin K
458µg · 382% DV
Vitamin A
2124µg · 236% DV
Vitamin C
31.8mg · 35% DV
Folate
114µg · 28% DV
Minerals
Manganese
1mg · 43% DV
Iron
5mg · 28% DV
Calcium
243mg · 24% DV
Magnesium
80mg · 19% DV
Mint leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mint leaf 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 leaf Contain Allergens?
No known major allergens
Which Diets Is Mint leaf 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 leaf Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mint leaf
Mint leaf — Frequently Asked Questions
What is the best way to wash fresh mint leaves?
Rinse mint gently under cool running water to remove soil and debris, then dry it well. Avoid soaking it for a long time, as this can dull the leaves’ aroma and texture.
How should fresh mint be stored in the refrigerator?
Wrap the leaves loosely in a lightly damp paper towel and keep them in a container or bag in the fridge. You can also stand the stems in a small glass of water and loosely cover the leaves.
Can mint leaves be frozen?
Yes. Chop mint and freeze it in ice-cube trays with water or olive oil. Once thawed it becomes soft, so it is best used in drinks, soups, sauces, and cooked dishes rather than salads.
Can dried mint replace fresh mint leaves?
It can, but the flavor is different: fresh mint is brighter and more cooling, while dried mint is more concentrated and earthy. Use a smaller amount of dried mint and adjust to taste.
Does mint tea help with indigestion?
Mint’s flavor may help some people feel more comfortable after a meal, particularly with mild bloating or indigestion. However, mint can worsen heartburn in people with reflux by relaxing the valve between the stomach and esophagus.
Do mint leaves really get rid of bad breath?
Mint can freshen breath temporarily because of its strong aroma. It does not treat underlying causes of persistent bad breath, such as gum disease, tooth decay, or dry mouth.
What foods pair well with mint leaves?
Mint works especially well with yogurt, lemon, cucumber, tomatoes, peas, legumes, and lamb. A mint-yogurt sauce adds freshness to grilled foods, grain dishes, and salads.
When should fresh mint be added during cooking?
Add fresh mint near the end of cooking to preserve its bright aroma. Prolonged boiling reduces the volatile compounds responsible for its characteristic flavor.
Is mint a good choice before or after exercise?
Mint can be added to water, yogurt, or a balanced meal before or after exercise for a refreshing taste. It should not be considered a performance enhancer or a substitute for adequate hydration and recovery nutrition.
Who should be cautious with mint leaves?
People with heartburn or gastroesophageal reflux may need to limit mint if it triggers symptoms. Mint oil and concentrated mint supplements are much stronger than culinary leaves and should be used cautiously, especially by people taking medication.
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Nutrition data compiled from USDA FoodData Central and scientific sources.