Spices, herbs and condiments · IFCT 2017
Mint leaves: nutrition per 100 g
Per 100 g, fresh mint leaves give 37 kcal with 8.56 mg of iron, 205 mg of calcium, 106 micrograms of folate and 4602 micrograms of beta-carotene, according to the Indian Food Composition Tables 2017. Its iron ranks 19th of 242 foods, and its folate and beta-carotene rank 2nd among spices and herbs. A chutney uses a cupful; a garnish only a few leaves.
About mint leaves
Mint is pudina in almost every Indian language, from Hindi and Bengali to Tamil, Telugu and Malayalam, with baabari in Nepali and nungsihidak in Manipuri; IFCT 2017 records names in 16 languages. It grows easily in pots and backyards, spreads fast and is sold in fat bunches, especially in summer, when Indian kitchens lean on it for cooling drinks and chutneys.
Mint is the cool note in green chutney, the punch in pani puri water and jaljeera, the fragrance layered into biryani with fried onions, and the leaf crushed into aam panna and raita. Kashmiri cooks use dried mint in yakhni and in their curd dishes, and Punjabi homes make pudina paratha and pudina chaas. Dried mint keeps its aroma better than dried coriander, so it is a useful pantry stand-by.
What mint leaves brings to a meal
- 01
Iron-rich leaves
Mint carries 8.56 mg of iron per 100 g, ranking 19th of 242 foods in IFCT 2017. 100 g would meet 45 per cent of a man's daily iron requirement and 30 per cent of a woman's, though a chutney portion is smaller and plant iron is less well absorbed.
- 02
Folate and beta-carotene
It gives 106 micrograms of folate and 4602 micrograms of beta-carotene per 100 g, both ranking 2nd of the spices and herbs, behind only curry leaves.
- 03
Calcium and magnesium
Mint has 205 mg of calcium per 100 g, 37th of 242 foods, and 110 mg of magnesium, which would meet a quarter of a man's daily requirement.
- 04
Vitamin C and riboflavin
With 17.2 mg of vitamin C and 0.19 mg of riboflavin per 100 g, mint ranks 3rd of 8 in its group for vitamin C and 26th of 241 foods for riboflavin.
Mint leaves nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 37 kcal | 2% | 2% |
| Protein | 4.7 g | 9% | 10% |
| Carbohydrate (available) | 2.4 g | ||
| Dietary fibre | 5.9 g | ||
| Free sugars | 0.1 g | ||
| Total fat | 0.7 g | ||
| Water | 84.2 g | ||
| Fats | |||
| Saturated fat | 0.12 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.35 g | ||
| Omega-3 (alpha-linolenic acid) | 286 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 205 mg | 21% | 21% |
| Iron | 8.56 mg | 45% | 30% |
| Zinc | 0.75 mg | 4% | 6% |
| Magnesium | 110 mg | 25% | 30% |
| Phosphorus | 65 mg | ||
| Potassium | 539 mg | ||
| Sodium | 17 mg | ||
| Copper | 0.37 mg | ||
| Selenium | 10.8 µg | ||
| Vitamins | |||
| Vitamin C | 17.2 mg | 22% | 26% |
| Beta-carotene | 4,602 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.19 mg | 8% | 8% |
| Niacin (B3) | 0.74 mg | 4% | 5% |
| Vitamin B6 | 0.17 mg | 7% | 9% |
| Folate (B9) | 106 µg | 35% | 48% |
| Vitamin E (alpha-tocopherol) | 0.45 mg | ||
| Vitamin K1 | 164 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mint leaves: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/mint-leaves/
Where mint leaves sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Iron | 8.56 mg | 11th of 21 | 19th of 242 |
| Calcium | 205 mg | 11th of 21 | 37th of 242 |
| Vitamin C | 17.2 mg | 3rd of 8 | 73rd of 130 |
| Folate (B9) | 106 µg | 2nd of 21 | 23rd of 197 |
| Beta-carotene | 4,602 µg | 2nd of 20 | 11th of 160 |
| Omega-3 (alpha-linolenic acid) | 286 mg | 6th of 21 | 30th of 202 |
| Riboflavin (B2) | 0.19 mg | 5th of 21 | 26th of 241 |
How mint leaves is eaten
- Pudina chutney: mint ground with coriander, green chilli, ginger, lemon and salt; add curd for a kebab dip.
- Pani puri water: mint, coriander, green chilli, black salt and tamarind, chilled.
- Biryani: whole mint leaves layered with fried onions and saffron milk between the rice and meat.
- Pudina chaas: buttermilk blended with mint, roasted cumin and a pinch of salt.
- Aam panna and jaljeera: summer coolers sharpened with crushed fresh mint.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Mint is eaten by the handful in chutney but by the leaf in most dishes, so its per-100 g numbers apply only when it is used generously. Mint can relax the valve at the top of the stomach and make heartburn worse for some people with reflux. Bunches carry soil and are often eaten raw, so wash them thoroughly in several changes of water. Street pani puri water is a common source of stomach infections when the water is not clean.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mint leaves
Is mint high in iron?
For a leaf, yes. IFCT 2017 lists 8.56 mg of iron per 100 g of mint, 19th of 242 foods. Eaten as a lemon-rich chutney, more of that plant iron is absorbed.
Is pudina good for digestion?
Mint is a traditional addition to buttermilk and chutneys after heavy meals and is gentle in food amounts. People with acid reflux may find it worsens heartburn. Persistent digestive problems need a doctor.
Does mint have vitamin A?
Mint has 4602 micrograms of beta-carotene per 100 g, which the body converts to vitamin A. It ranks 11th of 160 foods in IFCT 2017.
Related foods and tables
Coriander leaves
Nutrition per 100 g, from IFCT 2017.
Curry leaves
Nutrition per 100 g, from IFCT 2017.
Parsley
Nutrition per 100 g, from IFCT 2017.
Fenugreek leaves (methi)
Nutrition per 100 g, from IFCT 2017.
Spinach
Nutrition per 100 g, from IFCT 2017.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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