Mint Leaf Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of mint leaf contains 44 calories, 3.3g protein, 8.4g carbs, and 0.7g fat. Mint Leaf is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 44 kcal | 2% |
| Protein | 3.3g | 7% |
| Carbohydrates | 8.4g | 3% |
| Total Fat | 0.73g | 1% |
| Fiber | 6.8g | 24% |
| Sodium | 30.0mg | 1% |
| Potassium | 13.3mg | 0% |
| Calcium | 63.0mg | 5% |
| Iron | 458.0mg | 2544% |
| Magnesium | 1.1mg | 0% |
| Zinc | 60.0mg | 545% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 212.0mg | 17% |
Is Mint Leaf Good for You?
Yes, Mint Leaf is a nutrient-dense herb that supports digestive and bone health. It contains 6.8g of fiber per 100g (24% Daily Value) for digestive support, along with 63mg of calcium (5% Daily Value) for bone strength. The herb is also exceptionally low in calories at just 44 kcal per 100g, making it an excellent addition to any diet.
Key Health Benefits of Mint Leaf
High in Fiber for Digestive Health: With 6.8g of fiber per 100g, Mint Leaf provides nearly a quarter of your daily fiber needs, supporting healthy digestion and gut function.
Mineral-Rich Support: Mint Leaf contains 212mg of phosphorus (17% Daily Value), which works alongside calcium to maintain strong bones and teeth throughout your life.
Exceptionally Low in Calories: At just 44 calories per 100g, it is an ideal herb for weight management and can be used generously in dishes without adding significant energy intake.
Good Source of Protein: Delivering 3.3g of protein per 100g (7% Daily Value), Mint Leaf provides plant-based protein that contributes to muscle maintenance and repair.
Supports Overall Nutrient Intake: The herb contains 3g of carbohydrates per 100g along with minimal fat (0.7g), making it a clean, nutrient-dense ingredient for balanced meals.
How Does Mint Leaf Compare?
Mint Leaf stands out among culinary herbs for its impressive fiber content—6.8g per 100g compared to basil’s 2.7g. Its mineral density, particularly in phosphorus at 212mg (17% Daily Value), also exceeds many common herbs. This makes it is not just a flavor enhancer but a genuinely nutritious addition to your kitchen.
Frequently Asked Questions
How many calories is in mint leaf?
Mint Leaf contains 44 calories per 100g, or approximately 1.3 calories per gram. A typical serving of fresh mint leaves (about 10g) contains roughly 4.4 calories, making it an excellent zero-calorie option for flavoring beverages and dishes.
Is mint leaf good for weight loss?
Yes, Mint Leaf supports weight loss goals due to its extremely low calorie density (44 kcal per 100g) and high fiber content (6.8g per 100g), which promotes satiety and healthy digestion. You can use it freely to flavor water, tea, and meals without impacting your calorie count.
Does mint leaf have iron?
Mint Leaf contains an unusually high level of iron at 458mg per 100g, though this data may reflect a measurement anomaly in the source database. For practical purposes, fresh mint is consumed in small quantities that would contribute minimally to daily iron intake, despite its listed concentration.
Can I eat mint leaf on a keto diet?
Yes, Mint Leaf is keto-friendly, as it is very low in carbohydrates (8.4g per 100g) and calories (44 kcal per 100g). Since fresh mint is typically used as a garnish or flavoring in small amounts, it fits easily within keto macronutrient targets.
How should I store mint leaf to keep it fresh?
Fresh mint leaves stay longest when stored in the refrigerator wrapped in a damp paper towel inside a sealed plastic bag, lasting up to two weeks. Alternatively, you can place mint stems in a glass of water like flowers and cover loosely with a plastic bag for similar longevity.
How to Track Mint Leaf Nutrition with Gram
Logging Mint Leaf is simple with the Gram app—just scan the herb with our AI food camera or search for it in our database to instantly see the complete nutrient breakdown. You’ll get a detailed view of fiber, phosphorus, and all other nutrients per serving, making it easy to understand how Mint Leaf fits into your daily nutrition goals. Whether you’re tracking for weight loss, mineral intake, or overall wellness, Gram gives you the insights you need at a glance.
Frequently Asked Questions
How many calories is in mint leaf?
Mint Leaf contains 44 calories per 100g, or approximately 1.3 calories per gram. A typical serving of fresh mint leaves (about 10g) contains roughly 4.4 calories, making it an excellent zero-calorie option for flavoring beverages and dishes.
Is mint leaf good for weight loss?
Yes, Mint Leaf supports weight loss goals due to its extremely low calorie density (44 kcal per 100g) and high fiber content (6.8g per 100g), which promotes satiety and healthy digestion. You can use it freely to flavor water, tea, and meals without impacting your calorie count.
Does mint leaf have iron?
Mint Leaf contains an unusually high level of iron at 458mg per 100g, though this data may reflect a measurement anomaly in the source database. For practical purposes, fresh mint is consumed in small quantities that would contribute minimally to daily iron intake, despite its listed concentration.
Can I eat mint leaf on a keto diet?
Yes, Mint Leaf is keto-friendly, as it is very low in carbohydrates (8.4g per 100g) and calories (44 kcal per 100g). Since fresh mint is typically used as a garnish or flavoring in small amounts, it fits easily within keto macronutrient targets.
How should I store mint leaf to keep it fresh?
Fresh mint leaves stay longest when stored in the refrigerator wrapped in a damp paper towel inside a sealed plastic bag, lasting up to two weeks. Alternatively, you can place mint stems in a glass of water like flowers and cover loosely with a plastic bag for similar longevity.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track mint leaf and thousands of other foods with the Gram app.