Nutrients

1/3 cup or half an ounce (14 grams) of spearmint contains:

• Calories: 6
• Fiber: 1 gram
• Vitamin A: 12% of the RDI
• Iron: 9% of the RDI
• Manganese: 8% of the RDI
• Folate: 4% of the RDI

Because of its dynamic flavor, mint is often added to recipes in small amounts, so consuming even 1/3 cup may be difficult. However, it’s possible you may come close to this amount in some salad recipes that include mint among the other ingredients.

Mint is a particularly good source of vitamin A, a fat-soluble vitamin that is critical for eye health and night vision (2Trusted Source).

It is also a potent source of antioxidants, especially when compared to other herbs and spices. Antioxidants help protect your body from oxidative stress, a type of damage to cells caused by free radicals.