Spearmint
Spearmint is a nutrient-dense culinary herb rich in iron, calcium, and polyphenols, offering antimicrobial and antioxidant properties with minimal calories.
Variants (2)
Nutrition · per ~2 g serving · ≈ a pinch
- Folate2.1 mcg<1% DV
- Vitamin C0.27 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Riboflavin0.00 mg<1% DV
- Thiamin0.00 mg<1% DV
- Niacin0.02 mg<1% DV
- Vitamin A4.1 iu<1% DV
- Iron0.24 mg1% DV
- Manganese0.02 mg<1% DV
- Copper0.00 mg<1% DV
- Calcium4.0 mg<1% DV
- Magnesium1.3 mg<1% DV
- Zinc0.02 mg<1% DV
- Potassium9.2 mg<1% DV
- Phosphorus1.2 mg<1% DV
- Sodium0.60 mg<1% DV
- Polyunsaturated Fat0.01 g
- Saturated Fat0.00 g
- Monounsaturated Fat0.00 g
- Polyphenols~3.0 mg
Score · 96/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Iron66% DV
- Manganese49% DV
- Copper27% DV
- Folate26% DV
- Calcium15% DV
Overview
Spearmint (Mentha spicata) is a perennial herb native to Europe and southwestern Asia, now cultivated globally. As a member of the mint family, it delivers concentrated micronutrients including exceptional iron content (11.87 mg per 100g), calcium (199 mg), and potassium (458 mg)—though actual consumption is typically 5-10g fresh leaves per serving. Its primary bioactive compounds include carvone, limonene, and various polyphenolic flavonoids that contribute to its antioxidant capacity. Unlike peppermint, spearmint contains lower menthol levels, making it gentler on the digestive system while maintaining beneficial properties. Spearmint has been traditionally used in Middle Eastern and Mediterranean cuisines for both culinary and medicinal purposes. For longevity-focused health, spearmint offers digestive support, anti-inflammatory effects, and potential metabolic benefits. Fresh spearmint leaves provide superior bioavailability of volatile compounds compared to dried varieties. Its low glycemic impact and high fiber-to-calorie ratio make it useful for blood sugar stability and gut health maintenance.
Health Benefits (5)
- Digestive support and reduced bloatingmoderateCarvone and other volatile compounds relax smooth muscle in the GI tract, improving peristalsis and reducing intestinal spasms
- Anti-inflammatory and antioxidant activitymoderatePolyphenolic flavonoids and limonene neutralize free radicals and inhibit pro-inflammatory pathways, reducing systemic oxidative stress
- Potential hormonal balance support in womenemergingSpearmint may reduce androgen levels through cytochrome P450 enzyme modulation, relevant for PCOS management
- Antimicrobial and oral health benefitsmoderateCarvone and thymol exhibit documented antibacterial activity against oral pathogens and reduce plaque formation
- Iron bioavailability supportstrongVitamin C content (13.3 mg/100g) enhances non-heme iron absorption when consumed fresh with iron-rich foods
Food Pairings
- ·Pair with legumes (lentils, chickpeas) because fresh spearmint's vitamin C enhances non-heme iron absorption from plant-based proteins
- ·Combine with leafy greens in salads because both provide polyphenols that work synergistically to enhance antioxidant protection
- ·Mix with fatty fish (salmon) because fat-soluble polyphenols absorb more efficiently when consumed with dietary fat
- ·Blend into yogurt with berries because fermented dairy probiotics and spearmint's antimicrobial compounds support digestive symbiosis
- ·Steep with ginger and lemon in warm water because combined volatile oils enhance digestive motility and antimicrobial effects
Practical Tips
- ·Purchase fresh spearmint with vibrant green leaves; store stems in water like a bouquet at room temperature for 5-7 days, or refrigerate wrapped in damp paper towels for up to 2 weeks
- ·Consume fresh rather than dried to maximize volatile oil content and bioactive compound availability—dried spearmint loses 60-80% of essential oils
- ·Steep fresh leaves for 3-5 minutes only; prolonged steeping (>10 min) causes excessive tannin extraction that may inhibit mineral absorption
- ·Grow spearmint in containers if possible, as it spreads aggressively in gardens; containerized plants ensure freshness and reduce pesticide exposure
- ·Consume 5-10g fresh leaves daily (roughly one small handful) as part of meals rather than isolated supplementation for consistent, safe intake
Optimal Timing
Spearmint has minimal caffeine and can be consumed throughout the day. Fresh spearmint consumed with meals enhances iron absorption and aids digestion optimally, while evening consumption may provide mild relaxation without sedation.
Fasting-compatible as a tea, though consuming with food (especially iron-rich sources) maximizes nutrient bioavailability. Morning consumption with breakfast supports digestive efficiency; afternoon/evening use as a digestive aid after larger meals is also beneficial.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower spearmint is than the average across 5 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about spearmint
What is spearmint?
Spearmint is classified as a herbs & spices. Spearmint is a nutrient-dense culinary herb rich in iron, calcium, and polyphenols, offering antimicrobial and antioxidant properties with minimal calories.
Is spearmint healthy?
Spearmint scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Iron, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is spearmint high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is spearmint high in fiber?
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
Is spearmint keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0 g of net carbs (0.2 g total minus 0.1 g fiber).
When is the best time to eat spearmint?
Best any time of day. Spearmint has minimal caffeine and can be consumed throughout the day. Fresh spearmint consumed with meals enhances iron absorption and aids digestion optimally, while evening consumption may provide mild relaxation without sedation.
How much spearmint 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 spearmint alongside several other herbs & spices sources.
What pairs well with spearmint?
Spearmint pairs nicely with: Pair with legumes (lentils, chickpeas) because fresh spearmint's vitamin C enhances non-heme iron absorption from plant-based proteins; Combine with leafy greens in salads because both provide polyphenols that work synergistically to enhance antioxidant protection; Mix with fatty fish (salmon) because fat-soluble polyphenols absorb more efficiently when consumed with dietary fat; Blend into yogurt with berries because fermented dairy probiotics and spearmint's antimicrobial compounds support digestive symbiosis.
Supplements that mirror Spearmint's nutrient profile
Encyclopedia entries that supply the same signature nutrients spearmint contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Spearmint
These are the nutrients spearmintcontributes 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.