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The types of mint grown for cooking belong to the genus Mentha, which University of Wisconsin-Madison Extension describes as a large group of plants in the mint family, Lamiaceae. Colorado State University Extension lists spearmint, peppermint, apple mint and orange mint among its culinary mints, and Washington State University Extension calls spearmint (Mentha spicata) one of the most commonly grown. This guide sorts the main mint varieties with extension sources and compares fresh peppermint, fresh spearmint and dried spearmint with USDA FoodData Central values. Our guide to mint covers the herb as a whole, and our guide to types of herbs places it among the other kitchen herbs.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Washington State University Extension names spearmint (Mentha spicata) as one of the most commonly grown mints and says peppermint (Mentha x piperita) has a sharper flavor.
- NC State Extension describes peppermint as a cross between watermint (Mentha aquatica) and spearmint.
- University of Wisconsin-Madison Extension describes pineapple mint as a variegated cultivar of apple mint, Mentha suaveolens, with leaves variegated with creamy white.
- Per 100 grams, fresh spearmint lists about 11.87 milligrams of iron and fresh peppermint about 5.08 milligrams in USDA data, against an FDA Daily Value of 18 milligrams.
Types of mint grown for cooking
Extension sources describe a handful of mint varieties that turn up in kitchens, and Washington State University Extension notes that beyond spearmint and peppermint there are many other flavors, like chocolate, orange or pineapple mint.
- Spearmint (Mentha spicata): NC State Extension lists the common names garden mint, lamb mint, mint and spearmint, and says spearmint can be told apart from other mints by its almost hairless leaves, attached to the stem with almost no leaf stalk.
- Peppermint (Mentha x piperita): NC State Extension describes an upright perennial herb that is a cross between watermint (Mentha aquatica) and spearmint (Mentha spicata).
- Apple mint (Mentha suaveolens): University of Wisconsin-Madison Extension calls it apple mint or woolly mint, an herbaceous perennial native to southern and western Europe and the western Mediterranean that is commonly grown as a culinary herb.
- Pineapple mint (Mentha suaveolens ‘Variegata’): Wisconsin Extension describes a cultivar whose leaves are variegated with creamy white and have a mild, pineapple-like sweet and fruity fragrance, and notes that it is frequently grown just as an ornamental.
- Orange and chocolate mint: Colorado State University Extension lists orange mint among its culinary mints, and Washington State University Extension names chocolate and orange among the other mint flavors.
Spearmint and peppermint are the two mint varieties with entries in USDA SR Legacy, which is why they lead the USDA tables below; our separate peppermint guide covers that plant on its own.
Spearmint and peppermint in the kitchen
Washington State University Extension says spearmint is suitable for many kinds of culinary use, including drinks and salads such as tabouli, while peppermint has a sharper flavor and counts candy among its common uses.
NC State Extension lists beverages, jellies, syrups, candies, lamb dishes and mint sauce among the uses for spearmint flowers and leaves, fresh or dried, and gives a similar list for peppermint: beverages, jellies, syrups, candies and mint sauce.
Colorado State University Extension describes the mints as having a refreshing odor and flavor, often used as a garnish, and says the flavor combines well with lamb, peas, fish sauces, yogurt, candies, chocolate and vegetables. Its flavor table groups mint with the medium herbs, alongside basil, tarragon, marjoram, oregano, savory and thyme, and also lists fennel and mint as sweet herbs that give a cool burst of flavor to meat, seafood and sweet dishes, according to Colorado State University Extension.
Colorado State University Extension also advises crushing the leaves just before adding them to a dish.
How the mints grow
Mints spread: Washington State University Extension says all mints are aggressive growers, especially in moist soil, and can easily take over a garden bed, so containers are recommended.
- Spearmint: NC State Extension says this upright perennial grows quickly 1 to 2 feet high and wide, spreads by rhizomes and by square stems that root wherever they touch the ground, and does not do well in dry soils.
- Peppermint: NC State Extension says it tolerates a range of soils except dry ones, prefers rich, moist soil in partial shade and needs a minimum of three hours of sun.
- Pineapple mint: University of Wisconsin-Madison Extension says it spreads from shallow underground rhizomes and can be fairly aggressive in spreading, so it suggests containers to keep it confined.
- Perennial habit: Virginia Cooperative Extension lists mints among the perennial kitchen herbs, with chives, oregano, rosemary, sage and thyme.
Washing, drying and storing the leaves
Colorado State University Extension says damaged leaves should be removed and herbs thoroughly washed before use. It groups mint with basil and tarragon as tender leaf herbs that are higher in moisture and should be dried quickly so that mold does not grow, by the guidance of Colorado State University Extension.
Colorado State University Extension says dried herbs should be stored in a cool, dry place and that most will keep well for up to a year, and it notes that whole herbs retain their flavor longer than crushed ones.
Mint varieties compared in USDA data
USDA FoodData Central SR Legacy has three mint entries: fresh peppermint, fresh spearmint and dried spearmint. SR Legacy has no entry for apple, pineapple, orange or chocolate mint. The table lists the three per 100 grams with SR Legacy’s tablespoon portion alongside, ranked by iron. Each percent Daily Value (%DV) uses the FDA Daily Values for adults and children 4 and older: 28 grams of dietary fiber, 1,300 milligrams of calcium, 18 milligrams of iron, 4,700 milligrams of potassium, 90 milligrams of vitamin C, 900 micrograms of vitamin A and 400 micrograms of folate as dietary folate equivalents. SR Legacy lists no vitamin K value for these entries, so vitamin K is left out of the table.
| Mint (USDA FDC ID) | Serving | Common portion (USDA) | Calories | Fiber | Calcium | Iron | Potassium | Vitamin C | Vitamin A | Folate |
|---|---|---|---|---|---|---|---|---|---|---|
| Spearmint, dried (172239) | 100 g | 1 tbsp, 1.6 g | 285 | 29.8 g (106%) | 1,488 mg (114%) | 87.47 mg (486%) | 1,924 mg (41%) | 0.0 mg (0%) | 529 mcg RAE (59%) | 530 mcg DFE (132%) |
| Spearmint, fresh (173475) | 100 g | 2 tbsp, 11.4 g | 44 | 6.8 g (24%) | 199 mg (15%) | 11.87 mg (66%) | 458 mg (10%) | 13.3 mg (15%) | 203 mcg RAE (23%) | 105 mcg DFE (26%) |
| Peppermint, fresh (173474) | 100 g | 2 tbsp, 3.2 g | 70 | 8.0 g (29%) | 243 mg (19%) | 5.08 mg (28%) | 569 mg (12%) | 31.8 mg (35%) | 212 mcg RAE (24%) | 114 mcg DFE (28%) |
Weight for weight, dried spearmint lists far higher figures than the fresh leaves: about 285 calories and 87.47 milligrams of iron per 100 grams in USDA data, against 44 calories and 11.87 milligrams for fresh spearmint. Fresh peppermint lists about 31.8 milligrams of vitamin C per 100 grams in USDA data, against about 13.3 milligrams for fresh spearmint and 0.0 milligrams for the dried leaves.
Mint per tablespoon in USDA data
Mint goes into food by the spoonful, so the second table uses SR Legacy’s portions: 2 tablespoons of fresh peppermint weigh 3.2 grams, 2 tablespoons of fresh spearmint weigh 11.4 grams and 1 tablespoon of dried spearmint weighs 1.6 grams in SR Legacy, with the same FDA Daily Values, ranked by calcium.
| Mint (USDA FDC ID) | Serving | Calories | Fiber | Calcium | Iron | Potassium | Vitamin C | Vitamin A | Folate |
|---|---|---|---|---|---|---|---|---|---|
| Spearmint, dried (172239) | 1 tbsp, 1.6 g | 5 | 0.5 g (2%) | 24 mg (2%) | 1.40 mg (8%) | 31 mg (1%) | 0.0 mg (0%) | 8 mcg RAE (1%) | 8 mcg DFE (2%) |
| Spearmint, fresh (173475) | 2 tbsp, 11.4 g | 5 | 0.8 g (3%) | 23 mg (2%) | 1.35 mg (8%) | 52 mg (1%) | 1.5 mg (2%) | 23 mcg RAE (3%) | 12 mcg DFE (3%) |
| Peppermint, fresh (173474) | 2 tbsp, 3.2 g | 2 | 0.3 g (1%) | 8 mg (1%) | 0.16 mg (1%) | 18 mg (0%) | 1.0 mg (1%) | 7 mcg RAE (1%) | 4 mcg DFE (1%) |
At those weights every row lists 5 calories or fewer in USDA data, and the largest calcium figure, about 24 milligrams for a tablespoon of dried spearmint, is 2% of the FDA Daily Value. Herb blends and packaged products differ, and the Nutrition Facts label is the figure for a packaged product.
For the bowl the leaves often land in, our salad greens list covers the head and leaf types, chicories and cresses with USDA values.
Frequently Asked Questions
What are the main types of mint used in cooking?
Colorado State University Extension lists spearmint, peppermint, apple mint and orange mint among its culinary mints, and Washington State University Extension names spearmint as one of the most commonly grown.
What is peppermint a cross between?
NC State Extension describes peppermint (Mentha x piperita) as a cross between watermint (Mentha aquatica) and spearmint (Mentha spicata).
How can spearmint be told apart from other mints?
NC State Extension says spearmint has almost hairless leaves attached to the stem with almost no leaf stalk.
What is pineapple mint?
University of Wisconsin-Madison Extension describes pineapple mint as the variegated cultivar ‘Variegata’ of apple mint (Mentha suaveolens), with leaves variegated with creamy white.
Why are mints often grown in containers?
Washington State University Extension says all mints are aggressive growers, especially in moist soil, and can easily take over a garden bed, so it recommends containers.
Which mint lists the most vitamin C in USDA data?
Fresh peppermint lists about 31.8 milligrams per 100 grams in USDA SR Legacy, against about 13.3 milligrams for fresh spearmint and an FDA Daily Value of 90 milligrams.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Salad Greens List: Head and Leaf Types, Chicories and Cresses, Mint: Mint Leaves Nutrition and Spearmint vs Peppermint, Types of Herbs: Culinary Herbs by Plant Family, Fresh and Dried, Types of Basil: Genovese, Thai, Lemon, Cinnamon and Purple Groups.