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Mint sauce Calories
Refreshing, low-calorie, mint-flavored sauce
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mint sauce (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 4.5 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.4 g of fiber. Its 7.5 µg of Vitamin K covers 6% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Mint sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
20
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 4% · Fat 5%
Mint sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 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 2 Tablespoons of Mint sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 serving (small) | 25 g | 16 kcal |
| 1 ounce (medium) | 28 g | 18 kcal |
| 1 serving (large) | 40 g | 26 kcal |
| 3 tablespoon (large) | 45 g | 29 kcal |
| 100 g | 100 g | 65 kcal |
| 1 pack (jumbo) | 100 g | 65 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Mint sauce
What is mint sauce made of?
Classic mint sauce is made with finely chopped fresh mint, vinegar, a little sugar and salt. Some recipes add lemon juice, while mint-and-yogurt sauces are a different, creamier variation rather than the traditional vinegar-based condiment.
What do you serve mint sauce with?
Mint sauce is traditionally served with roast or grilled lamb, where its sharp, fresh flavor balances the meat’s richness. It can also be spooned alongside kebabs or used sparingly in sandwiches with leftover lamb.
How do you make mint sauce?
To make mint sauce, finely chop fresh mint, stir it into vinegar with a little sugar and salt, then let it stand briefly so the flavors mingle. Taste before serving and adjust the sweetness rather than adding a large amount at once.
What is the difference between mint sauce and mint jelly?
Mint sauce is a loose, tangy condiment with chopped mint and vinegar; mint jelly is a sweet, set preserve made with mint flavor. Both are commonly paired with lamb, but their texture and sweetness are quite different.
Can you make mint sauce with dried mint?
Yes, dried mint works in mint sauce, although fresh mint gives it a brighter flavor and more appealing texture. Let the sauce stand so the dried leaves can soften, and add the mint gradually because its flavor can become concentrated.
How long does homemade mint sauce last in the fridge?
Homemade mint sauce will keep for a few days in a clean, tightly covered container in the refrigerator. Its color and fresh-mint aroma fade over time, so use it promptly and discard it if its smell or appearance changes.
Can you freeze mint sauce?
Yes, you can freeze mint sauce, but fresh mint may darken and soften after thawing. Freeze it in small portions and thaw it in the refrigerator; for the brightest flavor and best texture, make a fresh batch instead.
Why is mint sauce served with lamb?
Mint sauce is served with lamb because the vinegar’s acidity and mint’s cooling aroma cut through the meat’s rich flavor. It is usually offered cold or at room temperature alongside roast or grilled lamb, rather than cooked into the meat.
How do you fix mint sauce that is too vinegary?
If mint sauce tastes too vinegary, stir in a little sugar and taste again. A small splash of water or olive oil can also soften the sharpness; add either gradually so the sauce does not become overly sweet or diluted.
What can you use instead of mint sauce?
For lamb, mint jelly is a convenient alternative, though it is sweeter and thicker than mint sauce. For a fresher or creamier option, serve chopped mint with lemon juice or stir mint into yogurt, depending on the dish.
Mint sauce Vitamins & Minerals
Vitamins
Vitamin K
7.5µg · 6% DV
Vitamin A
24µg · 3% DV
Vitamin C
1.5mg · 2% DV
Folate
3µg · 1% DV
Minerals
Sodium
96mg · 4% DV
Manganese
0.03mg · 1% DV
Calcium
12mg · 1% DV
Iron
0.18mg · 1% DV
Potassium ⭐
18mg · 1% DV
Mint sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint sauce
To burn the 20 calories in 2 tablespoon (medium) (30 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 sauce?
Mint sauce is a familiar British condiment, traditionally made with finely chopped mint, vinegar and often a little sugar. It tastes bright and tangy, with a touch of sweetness; the texture ranges from quite smooth to leaf-speckled depending on how it is prepared. In Britain, it is most closely associated with roast lamb, where its sharp freshness balances the richness of the meat.
It also works with grilled lamb, kebabs or roasted vegetables, whether you are cooking at home or adapting it to other cuisines. Mint sauce is light in calories and mostly contributes carbohydrates rather than protein or fat. For a less sweet version, reduce the sugar and let fresh mint provide the main flavour.
How Nutritious Is Mint sauce?
Nutrient density
Low
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 Mint sauce Processed?
NOVA 3
Processed
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 sauce Contain Allergens?
No known major allergens
Which Diets Is Mint sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mint sauce Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.