Spearmint (Mentha spicata), fresh,
Nutritional value per 100 g.(3.5oz)

Energy 44 Kcal [2% of RDA]
Carbohydrates 8.41g [6.5%]
Protein 3.29 g [6%]
Total Fat 0.73 g [3%]
Cholesterol 0 mg [0%]
Dietary Fiber 6.8 g [18%]
Vitamins
Folates 105 mcg 26%
Niacin 0.948 mg 6%
Pyridoxine 0.158 mg 12%
Riboflavin 0.175 mg 13.5%
Thiamin 0.078 mg 6.5%
Vitamin A 4054 IU 135%
Vitamin C 13.3 mg 22%
Electrolytes
Sodium 30 mg 2%
Potassium 458 mg 64%
Minerals
Calcium 199 mg 20%
Copper 0.240 mg 75%
Iron 11.87 mg 148%
Magnesium 63 mg 16%
Manganese 1.118 mg 48.5%
Zinc 1.09 mg 10%

• Spearmint is pleasantly aromatic herb packed with numerous health benefiting vitamins, antioxidants and phyto-nutrients.

• The leaves and herb parts contain essential oil menthol. However, unlike in peppermint, spearmint does not contain high amounts of menthol (0.5% compared to the 40% in peppermint), making it least pungent and subtly fragrant herb in mint family.

• The herb has low calories (about 43 cal per 100 g) and contains zero cholesterol.

• The chief essential oil in spearmint is menthol. Other important chemical components of spearmint are ?-pinene, ?-pinene, carvone, cineole, linalool, limonene, myrcene and caryophyllene. These compounds in mint help relieve fatigue and stress.

• The herb parts are also very good in minerals like potassium, calcium, manganese, iron, and magnesium. Iron is required for enzymes in cellular metabolism and synthesis of hemoglobin. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.

• It is also rich in many antioxidant vitamins including vitamin A (provides 4054 IU or 135% of RDA), beta carotene, vitamin C, folates (26% of RDA), vitamin B-6 (pyridoxine), riboflavin and thiamin.