Herb
dried spearmint.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
285
PROTEIN
19.9g
CARBS
52g
FAT
6.0g
FIBER
29.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories285kcal—
Protein19.9g40%
Carbohydrates52g19%
Fiber29.8g106%
Sugar0g0%
Total fat6.0g8%
Saturated fat1.6g8%
Trans fat0g—
Cholesterol0mg0%
Water11.3g—
MINERALS
Sodium30mg1%
Potassium1924mg41%
Calcium1488mg114%
Iron87.5mg486%
Magnesium602mg143%
Phosphorus276mg22%
Zinc2.4mg22%
Copper0.90mg100%
Manganese11.5mg500%
Selenium3.0µg5%
VITAMINS
Vitamin A529µg59%
Vitamin C13.3mg15%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K1714µg1428%
Thiamin (B1)0.30mg25%
Riboflavin (B2)1.4mg108%
Niacin (B3)6.5mg41%
Pantothenic acid (B5)0.30mg6%
Vitamin B62.6mg153%
Folate (B9)530µg133%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup25.6g
1 tablespoon1.6g
1 teaspoon0.5g
1 ml0.1g
1 liter106.7g
HEALTH BENEFITS
Why eat it.
- ✓May aid in digestive health by relaxing stomach muscles and reducing symptoms of indigestion.
- ✓Rich in antioxidants like rosmarinic acid, which help protect the body against oxidative stress.
- ✓May help balance hormones in women, with studies suggesting it can reduce levels of androgens, potentially benefiting those with PCOS.
- ✓The compound menthol provides a cooling sensation and may help reduce stress and improve mood.
COOKING TIPS
In the kitchen.
- 1Use about one-third the amount of dried spearmint when substituting for fresh; for example, 1 teaspoon dried equals about 1 tablespoon fresh.
- 2Crush the dried leaves between your fingers just before adding to a dish to release more of its essential oils and flavor.
- 3Steep in hot water for 5-10 minutes to make a refreshing and soothing herbal tea.
- 4Incorporate into marinades for lamb or chicken, mix into yogurt for sauces like tzatziki, or sprinkle over salads and vegetable dishes.
STORAGE
Keep it fresh.
- Store in a tightly sealed, airtight container to protect it from moisture and preserve its aromatic oils.
- Keep in a cool, dark, and dry place such as a pantry or spice cabinet, away from direct sunlight and heat sources.
- For best flavor, use within one to two years, as its potency diminishes over time.
FAQ
Frequently asked questions.
Is dried spearmint healthy?
Yes, dried spearmint is considered healthy. It's rich in antioxidants like rosmarinic acid, which protect against oxidative stress. It may also aid in digestive health by relaxing stomach muscles and has been studied for its potential to help balance hormones in women, particularly those with PCOS.
What are the nutritional values of dried spearmint?
Per 100g, dried spearmint contains approximately 285 calories, 19.9g protein, 52g carbohydrates, and 6g fat. However, typical serving sizes for tea or seasoning are very small, contributing minimal calories and macronutrients to your diet.
Can dried spearmint help with weight loss?
While dried spearmint itself is very low in calories per serving and can be a healthy, hydrating beverage choice over sugary drinks, it is not a direct weight-loss aid. Its potential benefits for digestion and stress reduction might indirectly support a healthy lifestyle, but it won't cause significant weight loss on its own.
Is dried spearmint vegan and gluten-free?
Yes, dried spearmint is naturally vegan as it is a plant-based herb. It is also gluten-free, as it contains no wheat, barley, rye, or other gluten-containing grains, making it suitable for those with celiac disease or gluten sensitivity.
Is dried spearmint keto-friendly?
Yes, dried spearmint is keto-friendly when consumed in typical serving sizes, such as in tea or as a seasoning. Although 100g contains 52g of carbs, a single serving (e.g., 1-2 teaspoons) contributes negligible carbohydrates, making it suitable for a ketogenic diet.
How is dried spearmint commonly used?
Dried spearmint is most commonly used to make herbal teas, either on its own or blended with other herbs. It's also a popular culinary herb in Middle Eastern and Mediterranean cuisines, used in dishes like tabbouleh, lamb, various sauces, and can be added to desserts or refreshing beverages.
What does dried spearmint taste like?
Dried spearmint has a milder, sweeter, and less pungent flavor than peppermint. It offers a refreshing, subtly sweet, and gently minty taste with a cooling sensation, without the strong menthol kick often associated with peppermint.
How should I store dried spearmint to keep it fresh?
To maintain its flavor and potency, store dried spearmint in an airtight container in a cool, dark, and dry place, away from direct sunlight and heat. This prevents moisture absorption and preserves its aromatic compounds.
How long does dried spearmint typically last?
When stored properly in an airtight container, dried spearmint can retain its quality for 1 to 3 years. While it doesn't truly 'spoil' in the sense of becoming unsafe, its flavor and aroma will gradually diminish over time, becoming less potent.
Does dried spearmint contain caffeine?
No, dried spearmint is naturally caffeine-free. It is an herbal infusion, not derived from the Camellia sinensis plant (tea plant), making it a popular choice for those avoiding caffeine, especially in the evenings.
