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Mint is the cool, bright herb of mojitos, tabbouleh, raita, mint sauce and Vietnamese spring rolls. The two mint leaves most people cook with are spearmint and peppermint, which taste different because they carry different aroma compounds. USDA data show fresh mint is low in calories, and a handful of leaves adds small amounts of fiber, iron and vitamin A. This guide covers spearmint vs peppermint, mint nutrition for fresh and dried leaves, what NIH agencies say about mint and reflux, and x
Peptide Labs does not sell mint or mint products. This article is general nutrition information, not medical advice.
Key Takeaways
- Most culinary mint is spearmint (Mentha spicata) or peppermint, which NCCIH describes as a natural cross between water mint and spearmint.
- Spearmint oil is mostly carvone, which tastes sweet and mild; peppermint oil is about half menthol and menthone, which feel cooling.
- USDA lists 2 tablespoons of fresh spearmint at 5 calories with 8% of the Daily Value for iron.
- NIDDK lists mint among foods commonly linked to GERD symptoms; reactions vary from person to person.
- Mint used as an herb is a food; concentrated oils are a separate topic, and pennyroyal oil has caused serious liver poisoning in published case reports.
What is mint?
Mint is the common name for plants in the genus Mentha, part of the Lamiaceae family that also includes basil, rosemary and sage. Mints spread quickly by underground runners, which is why gardeners often grow them in pots. The kinds you are most likely to meet:
- Spearmint (Mentha spicata): the usual grocery-store mint, with soft, bright green leaves and a sweet, gentle flavor; used in Middle Eastern, Indian and Mediterranean cooking.
- Peppermint: darker leaves, often with purple stems, and a sharper, cooling taste; NCCIH describes it as a natural cross between water mint and spearmint.
- Other garden mints: apple mint, chocolate mint and others are mostly spearmint or peppermint relatives with different aromas.
- Mint-family herbs that are not mints: lemon balm, basil and rosemary share the family but not the genus.
Spearmint vs peppermint
The flavor difference comes down to chemistry. A 2019 study of essential oils from US Midwest mints found that peppermint oil was about half menthol and menthone, while the spearmint oils were about 70% carvone. Menthol gives peppermint its icy, almost numbing feel; carvone gives spearmint its sweeter, softer taste, the one many people know from spearmint gum.
| Feature | Spearmint | Peppermint |
|---|---|---|
| Botanical name | Mentha spicata | Mentha x piperita (water mint x spearmint) |
| Main aroma compound in the oil | Carvone (about 70%) | Menthol and menthone (about 50%) |
| Taste | Sweet, mild, fresh | Strong, sharp, cooling |
| Typical kitchen uses | Salads, sauces, yogurt dishes, lamb, drinks | Teas, desserts, chocolate, candy |
| Fresh, 2 tbsp (USDA) | 11.4 g: 5 kcal, iron 1.35 mg (8% DV) | 3.2 g: 2 kcal, iron 0.16 mg (1% DV) |
| Fresh, per 100 g (USDA) | 44 kcal, fiber 6.8 g, vitamin C 13.3 mg | 70 kcal, fiber 8.0 g, vitamin C 31.8 mg |
In recipes the two can usually be swapped, but peppermint is stronger, so start with less. Savory dishes such as tabbouleh, mint chutney or a yogurt sauce usually call for spearmint. Peppermint supplements, peppermint tea and peppermint oil capsules have their own evidence and side effects; our peppermint guide covers them, and this article sticks to the leaves as food.
Mint nutrition: fresh and dried mint leaves
The values below come from USDA FoodData Central (SR Legacy): spearmint, fresh (FDC 173475); peppermint, fresh (FDC 173474); and spearmint, dried (FDC 172239). USDA lists different gram amounts for 2 tablespoons of each, likely reflecting how the leaves were packed, so compare the per-100-gram values when you want a like-for-like view.
| Amount (USDA SR Legacy) | Calories | Fiber | Iron | Manganese | Vitamin A |
|---|---|---|---|---|---|
| Spearmint, fresh, 2 tbsp (11.4 g) | 5 | 0.8 g (3% DV) | 1.35 mg (8% DV) | 0.13 mg (6% DV) | 23 mcg RAE (3% DV) |
| Peppermint, fresh, 2 tbsp (3.2 g) | 2 | 0.3 g (1% DV) | 0.16 mg (1% DV) | 0.04 mg (2% DV) | 7 mcg RAE (1% DV) |
| Spearmint, dried, 1 tbsp (1.6 g) | 5 | 0.5 g (2% DV) | 1.40 mg (8% DV) | 0.18 mg (8% DV) | 8 mcg RAE (1% DV) |
Two points stand out. First, USDA SR Legacy does not report a vitamin K value for any of the three mint entries, so this guide does not quote one; basil and parsley, by contrast, have measured values. Second, dried spearmint is concentrated: per 100 grams USDA lists 87.47 milligrams of iron, so a tablespoon of the dried herb holds about as much iron as 2 tablespoons of fresh leaves. Plant iron is the nonheme kind, which the NIH Office of Dietary Supplements notes is less bioavailable than heme iron from meat, and mint is used in such small amounts that it is a minor source either way.
Is mint healthy?
Mint is a healthy way to add flavor to food and drinks with almost no calories or sodium. A mint-and-cucumber water or a yogurt sauce with fresh mint can make plain foods more appealing. Beyond its nutrients, specific health effects of mint leaves eaten as food have not been shown in good human trials; most mint research uses peppermint oil, which is a concentrated product with its own guide.
Mint and acid reflux
Mint has a mixed reputation for digestion. On the NIDDK page about eating with GER and GERD, mint appears in the list of foods and drinks commonly linked to GERD symptoms, alongside chocolate, coffee, high-fat foods, spicy foods and alcohol. NIDDK advises talking with your doctor about foods that seem to worsen your symptoms, since your doctor may suggest cutting back on certain foods to see if symptoms improve. NCCIH lists heartburn among the possible side effects of peppermint oil taken by mouth, and notes that capsules are often enteric coated to reduce that likelihood.
- Not everyone with reflux reacts to mint; a food and symptom diary to share with your clinician helps sort out personal triggers.
- After-dinner mints, mint tea and peppermint candy are common sources people overlook.
- Chest pain, trouble swallowing or vomiting blood need prompt medical care, not a diet change.
Our guide to heartburn on GLP-1 medicines covers reflux for people on those drugs. If mint tea bothers you, caffeine-free options such as chamomile tea or ginger tea are other choices to discuss with your clinician.
Safety notes on mint leaves and oils
- Food amounts: NCCIH says peppermint in amounts commonly found in food is likely safe during pregnancy and breastfeeding, while little is known about medicinal amounts.
- Babies and small children: NCCIH warns that menthol, found in peppermint oil, should not be inhaled by or applied to the face of an infant or small child because it may affect breathing. Keep mint oils and menthol rubs away from little faces.
- Pennyroyal: pennyroyal (Mentha pulegium) is not a kitchen mint. A 1996 case series and literature review in the Annals of Internal Medicine described potentially lethal liver poisoning, mostly after people swallowed pennyroyal oil. Never use it in food or drinks.
- Allergy: mint is not one of the nine major food allergens that US labels must declare, but any herb can cause a reaction. For unclear symptoms, see an allergist; our elimination diet guide explains why testing should be supervised.
How to choose, store and use fresh mint
Pick bunches with bright, upright leaves and no wilting or dark spots. Wrap the stems in a damp paper towel inside a loose bag in the fridge, or stand them in a glass of water. Rinse mint under running water just before using it, as FDA advises for fresh produce. Bruising the leaves gently releases more aroma for drinks, while finely chopped spearmint works in salads, grain bowls, chutneys and yogurt sauces. Dried mint is common in Middle Eastern cooking and adds a deeper, earthy note to soups and stews.
Frequently Asked Questions
Is mint healthy?
Yes, as a culinary herb. USDA data show fresh mint is very low in calories and adds small amounts of fiber, iron and vitamin A. Specific health effects of mint leaves as food have not been proven.
What is the difference between spearmint vs peppermint?
Spearmint oil is mostly carvone, which tastes sweet and mild. Peppermint, a cross between water mint and spearmint, is rich in menthol and tastes stronger and cooler.
Can you eat mint leaves raw?
Yes. Fresh mint leaves are commonly eaten raw in salads, sauces, drinks and garnishes. Rinse them under running water first.
Does mint make acid reflux worse?
It can for some people. NIDDK lists mint among foods commonly linked to GERD symptoms. Track your own triggers and talk with your clinician.
Which mint is used in cooking?
Spearmint is the usual cooking mint for savory dishes. Peppermint is more common in teas, desserts and candy because of its strong menthol flavor.
Is pennyroyal a safe mint to cook with?
No. Pennyroyal has caused serious, sometimes fatal liver poisoning in published case reports, mainly from the oil. Stick to spearmint and peppermint for food.
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 food allergy. 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: Basil: Sweet Basil Nutrition, Fresh vs Dried and Safety, Peppermint Tea Benefits, Peppermint Oil for IBS and Menthol Safety, Parsley: Benefits, USDA Nutrition and Curly vs Flat Leaf.