Fresh spearmint has 44 kcal per 100 g. A cooling herb used in teas, salads, and desserts. At typical 2–5 g portions, calorie contribution is effectively zero.
How should I track Spearmint (fresh)?
Spearmint is high in iron. For consistent tracking of Spearmint, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.