Calories in
spearmint, fresh
44 kcal per 100 g Spearmint, fresh contains 44 calories per 100 grams, or about 5 calories per 2 tbsp. Per 100 g it provides 3.3 g protein, 8.4 g carbohydrate and 0.7 g fat.
By calories that splits 63% carbohydrate, 25% protein, 12% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 2 leaves | 0.3 g | 0 | 0.0 g | 0.0 g | 0.0 g |
| 2 tbsp | 11.4 g | 5 | 0.4 g | 1.0 g | 0.1 g |
Full nutrition, per 100 g and per 2 tbsp
| Nutrient | Per 100 g | Per 2 tbsp |
|---|---|---|
| Energy | 44 kcal | 5 kcal |
| Protein | 3.3 g | 0.4 g |
| Total fat | 0.7 g | 0.1 g |
| Saturated fat | 0.2 g | 0.0 g |
| Carbohydrate | 8.4 g | 1.0 g |
| Fibre | 6.8 g | 0.8 g |
| Sodium | 30.0 mg | 3.4 mg |
| Potassium | 458.0 mg | 52.2 mg |
| Calcium | 199.0 mg | 22.7 mg |
| Iron | 11.9 mg | 1.4 mg |
| Vitamin C | 13.3 mg | 1.5 mg |
| Vitamin A | 203.0 µg | 23.1 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 85.6 g | 9.8 g |
USDA FoodData Central, SR Legacy (FDC ID 173475). A dash means the nutrient was not measured for this item, which is not the same as zero.
How spearmint, fresh compares
Among the 15 spices and herbs items on this site, spearmint, fresh ranks 10 of 15 by calorie density, against a category average of 167 kcal per 100 g — so it is about 74% less calorie-dense than typical for its group.
It carries 7.5 g of protein per 100 calories, a moderate protein contribution.
To burn off 2 tbsp (5 kcal), a 70 kg adult would walk for roughly 1 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in spearmint, fresh?
Spearmint, fresh contains 44 calories per 100 g, which works out to about 5 calories per 2 tbsp. It also provides 3.3 g of protein, 8.4 g of carbohydrate and 0.7 g of fat per 100 g.
What is the macro breakdown of spearmint, fresh?
By calories, spearmint, fresh is roughly 63% carbohydrate, 25% protein and 12% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 2 tbsp?
About 1 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the spearmint, fresh I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within spices and herbs.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Spearmint, fresh". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.