Nutrition facts · Herbs and spices
Calories in Mint (fresh)
Fresh mint has 44 calories per 100 g, and 2 tbsp of chopped mint (11.4 g) has about 5 calories. Most of its calories come from carbs, at 8.4 g per 100 g, and 6.8 g of that is fiber. It has only a little protein (3.3 g) and fat (0.7 g).
Calories come from: Carbs 63% · Fat 12% · Protein 25%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 44 kcal | 3.3 g | 8.4 g | 0.7 g |
| 2 tbsp, chopped | 11.4 g | 5 kcal | 0.4 g | 1 g | 0.1 g |
| 2 leaves | 0.3 g | 0 kcal | 0 g | 0 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 44 kcal |
|---|---|
| Protein | 3.3 g |
| Carbohydrates | 8.4 g |
| Fiber | 6.8 g |
| Fat | 0.7 g |
| of which saturated | 0.2 g |
| Sodium | 30 mg |
What changes the calories
- Portion size matters most: a garnish of a few leaves adds next to nothing, while a large handful in a salad or tabbouleh adds a small but real amount.
- Packing affects weight, so loosely scattered chopped mint weighs less than mint pressed firmly into a spoon.
- Mint is often paired with sugar, syrups, yogurt or oil in drinks, sauces and dressings, and those additions usually carry far more calories than the mint itself.
- Steeping fresh mint in hot water for tea adds very little, since you remove the leaves and drink the infused water.
Tips for logging it accurately
- For small amounts like a few leaves or a garnish, you can log it as 2 leaves or skip it; for larger amounts in salads or sauces, weigh the mint for accuracy.
- Log the sugar, honey, syrup or oil in mint drinks, sauces and dressings separately, because they make up most of the calories.
- In BerryFit, add mint as its own ingredient in recipes like tabbouleh or mint sauce so the totals reflect what you actually used.
Log Mint (fresh) in seconds
Snap a photo of your meal or search for Mint (fresh) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in fresh mint leaves?
Fresh mint has 44 calories per 100 g. Two leaves round to 0 calories, and 2 tbsp chopped has about 5 calories.
Is mint high in carbs?
Mint has 8.4 g of carbs per 100 g, but 6.8 g of that is fiber. In the amounts people usually eat, 2 tbsp chopped has about 1 g of carbs.
Does mint tea have calories?
Plain mint tea made by steeping fresh leaves in water has very few calories, since most of the leaf is strained out. Any sugar, honey or milk you add will raise the total.
How does mint compare with other fresh herbs?
Mint, at 44 calories per 100 g, is similar to fresh dill at 43 and a bit higher than parsley at 36, chives at 30, and cilantro and Thai basil at 23 each. In typical herb portions, the differences are tiny.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Spearmint, fresh, FDC ID 173475); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
