96
Herbs & Spices
Peppermint
96/ 100
Peppermint is a aromatic herb rich in menthol and polyphenols, offering digestive support and anti-inflammatory benefits with minimal calories but notable micronutrient density.
Nutrition · per ~2 g serving · ≈ a pinch
🔥 Calories
1/ 2000 kcal day
🥩Protein0.1 g<1% DV
🍞Carbs0.3 g<1% DV
🥑Fat0.0 g<1% DV
🌿Fiber0.2 g<1% DV
≈ 0g net carbs · carbs − fiber
Vitamins
- Vitamin C0.64 mg<1% DV
- Folate2.3 mcg<1% DV
- Riboflavin0.01 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Niacin0.03 mg<1% DV
- Thiamin0.00 mg<1% DV
- Vitamin A4.2 iu<1% DV
Minerals
- Manganese0.02 mg1% DV
- Copper0.01 mg<1% DV
- Iron0.10 mg<1% DV
- Magnesium1.6 mg<1% DV
- Calcium4.9 mg<1% DV
- Potassium11.4 mg<1% DV
- Zinc0.02 mg<1% DV
- Phosphorus1.5 mg<1% DV
- Sodium0.62 mg<1% DV
Other
- Polyunsaturated Fat0.01 g
- Saturated Fat0.00 g
- Monounsaturated Fat0.00 g
BioactivesEstimated
- Polyphenols~3.0 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 173474
Score · 96/100
Nutrient Density33.9 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality10.1 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese51% DV
- Copper37% DV
- Vitamin C35% DV
- Folate29% DV
- Iron28% DV
Overview
Peppermint (Mentha piperita) is a hybrid mint native to Europe and the Middle East, now cultivated globally for culinary and medicinal purposes. As a concentrated herb, peppermint delivers substantial micronutrients per serving despite typical use in small quantities—particularly potassium (569mg/100g), calcium (243mg/100g), and iron (5.08mg/100g). The herb's primary bioactive compounds are menthol and menthone, which comprise 40-90% of the essential oil, alongside flavonoids like rosmarinic acid. For longevity-focused nutrition, peppermint's primary value lies in digestive optimization, anti-inflammatory action, and potential cognitive enhancement. The high fiber content (8g/100g) supports gut health, though practical peppermint consumption (as tea or garnish) typically provides 1-3g fiber per serving. Scientific evidence supports peppermint's role in reducing IBS symptoms, improving gastric motility, and potentially enhancing memory and focus through menthol's effects on cerebral blood flow. The polyphenol content contributes antioxidant activity relevant to age-related disease prevention. Peppermint's minimal caloric footprint makes it an excellent addition to longevity-focused protocols without metabolic burden.
Health Benefits (5)
- Improved digestive function and reduced IBS symptomsstrongMenthol relaxes smooth muscle in the GI tract, reducing spasms and improving gastric motility while promoting bile secretion for enhanced fat digestion
- Anti-inflammatory and antioxidant protectionmoderateRosmarinic acid and other polyphenols in peppermint scavenge free radicals and inhibit pro-inflammatory cytokine production, supporting cellular longevity
- Enhanced cognitive function and mental claritymoderateMenthol increases cerebral blood flow and may modulate acetylcholine pathways, improving memory consolidation and attention span
- Reduced headache frequency and intensitymoderateTopical and systemic menthol activates cold-sensing TRPM8 receptors, reducing muscle tension and migraine trigger sensitivity
- Antimicrobial and oral health supportmoderateMenthol exhibits direct antimicrobial activity against oral pathogens, reducing plaque formation and supporting long-term dental health
Food Pairings
- ·Pair with ginger tea because both enhance digestive motility and synergistically reduce nausea and bloating
- ·Combine with black tea for improved antioxidant absorption—catechins in tea increase polyphenol bioavailability
- ·Mix with lemon water to enhance iron absorption from peppermint through vitamin C, improving the bioavailability of the herb's 5mg/100g iron content
- ·Pair with fatty fish (salmon) because peppermint's bile-stimulating properties enhance fat-soluble nutrient absorption (omega-3s, vitamin D)
Practical Tips
- ·Steep fresh or dried peppermint for 5-10 minutes in 90-95°C water to maximize menthol extraction without destroying volatile compounds; avoid boiling
- ·Store dried peppermint in airtight, opaque containers away from light and heat to preserve menthol content—properly stored dried leaves retain potency for 6-12 months
- ·Consume 1-2 cups of peppermint tea 20-30 minutes after meals to optimize digestive benefits and avoid potential heartburn in sensitive individuals when consumed before food
- ·Grow fresh peppermint at home in a separate container—it spreads aggressively and will overtake garden beds, ensuring a cost-effective year-round supply
- ·For IBS or digestive complaints, consider enteric-coated peppermint oil capsules (500-1000mg per dose) for targeted colon delivery, though culinary use is safe and evidence-supported
Optimal Timing
🥤
post workout
Fasting-compatible
Post-exercise consumption supports digestive recovery, reduces exercise-induced GI distress, and aids nutrient absorption from post-workout meals through enhanced gastric motility
Avoid
- · Before bed if caffeine-sensitive (dried peppermint minimal caffeine, but some sensitivity exists)
- · Immediately before exercise on an empty stomach (may cause mild nausea in sensitive individuals)
Peppermint tea is compatible with fasting protocols and may enhance fat oxidation; however, menthol may increase stomach acid sensitivity—consume with caution if prone to reflux during fasts
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow peppermint stacks up
Compared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower peppermint is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#5 of 77
70kcalvs300kcal avg
-77% below category average
Protein#69 of 77
3.8gvs11.3g avg
-67% below category average
Fiber#67 of 77
8gvs23.9g avg
-67% below category average
Manganese#65 of 72
1.2mgvs7.6mg avg
-85% below category average
Copper#60 of 69
0.3mgvs0.8mg avg
-58% below category average
Vitamin C#17 of 71
31.8mgvs31.8mg avg
0% above category average
Folate#15 of 55
114mcgvs98mcg avg
+16% above category average
Common questions
What people ask about peppermint
What is peppermint?
Peppermint is classified as a herbs & spices. Peppermint is a aromatic herb rich in menthol and polyphenols, offering digestive support and anti-inflammatory benefits with minimal calories but notable micronutrient density.
Is peppermint healthy?
Peppermint scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is peppermint high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is peppermint high in fiber?
Not really. A 2 g serving provides about 0.2 g of fiber (~1% of the 28 g daily value).
Is peppermint keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.1 g of net carbs (0.3 g total minus 0.2 g fiber).
When is the best time to eat peppermint?
Best after a workout. Post-exercise consumption supports digestive recovery, reduces exercise-induced GI distress, and aids nutrient absorption from post-workout meals through enhanced gastric motility
How much peppermint should I eat?
A typical serving is around 2 g (~1 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating peppermint alongside several other herbs & spices sources.
What pairs well with peppermint?
Peppermint pairs nicely with: Pair with ginger tea because both enhance digestive motility and synergistically reduce nausea and bloating; Combine with black tea for improved antioxidant absorption—catechins in tea increase polyphenol bioavailability; Mix with lemon water to enhance iron absorption from peppermint through vitamin C, improving the bioavailability of the herb's 5mg/100g iron content; Pair with fatty fish (salmon) because peppermint's bile-stimulating properties enhance fat-soluble nutrient absorption (omega-3s, vitamin D).
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Encyclopedia entries that supply the same signature nutrients peppermint contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Peppermint
These are the nutrients peppermintcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.