Fruits · SOURCE-BASED NUTRITION
Spearmint, fresh nutrition facts
SR Legacy
Spearmint, fresh. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 44 kcal | — |
| Protein | 3.29 g | 6.6% |
| Carbohydrate, by difference | 8.41 g | 3.1% |
| Total lipid (fat) | 0.73 g | 0.9% |
| Fiber, total dietary | 6.8 g | 24.3% |
| Fatty acids, total saturated | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 30 mg | 1.3% |
| Potassium, K | 458 mg | 9.7% |
| Calcium, Ca | 199 mg | 15.3% |
| Iron, Fe | 11.9 mg | 66.1% |
| Magnesium, Mg | 63 mg | 15% |
| Phosphorus, P | 60 mg | 4.8% |
| Zinc, Zn | 1.09 mg | 9.9% |
| Copper, Cu | 0.24 mg | 26.7% |
| Manganese, Mn | 1.12 mg | 48.7% |
| Vitamin A, RAE | 203 µg | 22.6% |
| Vitamin C, total ascorbic acid | 13.3 mg | 14.8% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.08 mg | 6.5% |
| Riboflavin | 0.18 mg | 13.5% |
| Niacin | 0.95 mg | 5.9% |
| Pantothenic acid | 0.25 mg | 5% |
| Vitamin B-6 | 0.16 mg | 9.3% |
| Folate, DFE | 105 µg | 26.3% |
| Vitamin B-12 | 0 µg | 0% |
| Alanine | 0.17 g | — |
| Arginine | 0.15 g | — |
| Ash | 2.03 g | — |
| Aspartic acid | 0.39 g | — |
| Cystine | 0.04 g | — |
| Fatty acids, total monounsaturated | 0.03 g | — |
| Fatty acids, total polyunsaturated | 0.39 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 105 µg | — |
| Folate, total | 105 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 0.36 g | — |
| Glycine | 0.16 g | — |
| Histidine | 0.07 g | — |
| Isoleucine | 0.14 g | — |
| Leucine | 0.25 g | — |
| Lysine | 0.14 g | — |
| Methionine | 0.05 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.02 g | — |
| Phenylalanine | 0.17 g | — |
| Phytosterols | 10 mg | — |
| Proline | 0.14 g | — |
| PUFA 18:2 | 0.05 g | — |
| PUFA 18:3 | 0.34 g | — |
| Retinol | 0 µg | — |
| Serine | 0.13 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.14 g | — |
| SFA 18:0 | 0.02 g | — |
| Threonine | 0.14 g | — |
| Tryptophan | 0.05 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.16 g | — |
| Vitamin A, IU | 4,050 iu | — |
| Water | 85.6 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Iron (66.1% DV), Manganese (48.7% DV) and Copper (26.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Iron: oxygen transport
This amount provides 11.9 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 1.12 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.24 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 105 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 6.8 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 203 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Iron
This amount provides 11.9 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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