scored 94/100
Spearmint is a nutrient-dense culinary herb rich in iron, calcium, and polyphenols, offering antimicrobial and antioxidant properties with minimal calories.
0.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
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.
Carvone and other volatile compounds relax smooth muscle in the GI tract, improving peristalsis and reducing intestinal spasms
Polyphenolic flavonoids and limonene neutralize free radicals and inhibit pro-inflammatory pathways, reducing systemic oxidative stress
Spearmint may reduce androgen levels through cytochrome P450 enzyme modulation, relevant for PCOS management
Carvone and thymol exhibit documented antibacterial activity against oral pathogens and reduce plaque formation
Vitamin C content (13.3 mg/100g) enhances non-heme iron absorption when consumed fresh with iron-rich foods
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
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.
Per 100 g of the default form. Bars show how much higher or lower spearmint is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
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.
Spearmint scores 94/100 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.
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients spearmint contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.