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Wild mint Calories
Aromatic, very low-calorie wild herb rich in flavor with vitamin C and mint essential oils.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Wild mint (25 g) has 11 calories. That works out to 44 calories per 100 g. It contains 2.1 g of carbs, 0.8 g of protein, 0.2 g of fat and 1.7 g of fiber. Its 132.5 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild mint Nutrition Facts
Selected: 1 cup (chopped) · 25 g
11
KCAL / 25G
Carbs
2.1g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
Wild mint nutrition facts table · 1 cup (chopped) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.75 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 0.8 g | 2% |
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 Wild mint?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 25 g | 11 kcal |
| 1 piece (small) | 1 g | 0 kcal |
| 1 tablespoon (shredded) | 2.5 g | 1 kcal |
| 2 tablespoon (chopped) | 5 g | 2 kcal |
| 1 serving (small) | 10 g | 4 kcal |
| 1 cup (whole) | 10 g | 4 kcal |
| 1 serving (medium) | 20 g | 9 kcal |
| 1 serving (large) | 40 g | 18 kcal |
| 100 g | 100 g | 44 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Wild mint
What is wild mint?
Wild mint is a common name for aromatic plants in the mint family, often including pennyroyal (Mentha pulegium). The name can refer to different species in different places, so the exact plant matters when using it as food or tea.
Is wild mint edible?
Yes, correctly identified wild mint leaves are used as a culinary herb in some regions. Use the leaves in food rather than ingesting wild mint essential oil, which can be poisonous; common names alone are not enough to identify a wild plant safely.
How do you use wild mint in cooking?
Use wild mint leaves sparingly in salads, soups, sauces, or yogurt-based dishes, since their flavor can be stronger than garden mint. Add chopped leaves near the end of cooking or at serving time to preserve their aroma.
Can you make tea from wild mint?
Wild mint leaves are used for tea, but the plant’s exact species and strength matter. Avoid drinking concentrated or frequent wild mint infusions, and never swallow its essential oil; pennyroyal oil can cause severe poisoning.
Is wild mint the same as peppermint?
No. Wild mint is a broad common name for several wild mint species, while peppermint is a particular mint hybrid. Their aroma and flavor differ, and some plants called wild mint—such as pennyroyal—need extra caution.
How do you grow wild mint?
Wild mint grows best in moist soil with sun or partial shade, and many mint-family plants spread quickly through runners. Grow it in a pot or contained bed to keep it from taking over nearby garden space.
How should you store fresh wild mint?
Keep fresh wild mint unwashed in the refrigerator, loosely wrapped in a slightly damp paper towel inside a container or bag. Wash the leaves just before use, since storing them wet can make them spoil faster.
Does wild mint have health benefits?
Wild mint adds a strong flavor to food, and its fresh leaves provide vitamin C. Those qualities make it a useful herb, but wild mint has not been shown to cure illnesses, and its essential oil can be dangerous.
Is wild mint safe during pregnancy?
Avoid wild mint tea, medicinal amounts, and essential oil during pregnancy. Some plants called wild mint are pennyroyal, whose concentrated oil can cause serious poisoning and may harm a pregnancy; culinary use should also be discussed with a clinician if uncertain.
How can you identify wild mint?
Many wild mints have opposite leaves, a strong mint-like smell, and square stems, but these clues do not confirm a safe species. Because common names cover different plants, don’t eat wild mint gathered outdoors unless an expert identifies it.
Wild mint Vitamins & Minerals
Vitamins
Vitamin K
132.5µg · 110% DV
Vitamin C
7.95mg · 9% DV
Folate
26.25µg · 7% DV
Vitamin A
53µg · 6% DV
Minerals
Iron
2.98mg · 17% DV
Manganese
0.3mg · 13% DV
Copper
0.06mg · 7% DV
Calcium
50mg · 5% DV
Potassium ⭐
115mg · 3% DV
Sodium
7.75mg · 0% DV
Wild mint Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild mint
To burn the 11 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 Wild mint?
Wild mint is a strongly aromatic herb with small, fragrant leaves. The name can refer to several wild-growing mints; in a Turkish context, yarpuz commonly means a pungent local mint used as a culinary herb. Its flavour is fresh and minty, often sharper than that of familiar garden mint.
Use the leaves finely chopped in salads, yogurt dips or soups, or stir them into a dish near the end of cooking so their aroma remains vivid. Across the Mediterranean and elsewhere, wild mints are used in regional home cooking, though the exact variety and customary dishes vary. Wild mint is low in calories and provides fibre; a little goes a long way, especially alongside cucumber, yogurt or beans.
How Nutritious Is Wild 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 Wild 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 Wild mint Contain Allergens?
No known major allergens
Which Diets Is Wild 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
Wild mint Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.