An In-Depth Look at What Vitamin is Mint High in?

October 23, 2025 •

4 min read

While mint is typically consumed in small quantities as a garnish or flavoring, it is surprisingly rich in certain nutrients. When answering the question, "what vitamin is mint high in?," vitamin A is the most prominent, though the herb offers a host of other beneficial micronutrients and powerful antioxidants.

Quick Summary

Mint, especially spearmint, contains a notable amount of vitamin A and is a beneficial source of other vitamins and antioxidants. This herb's nutritional profile, including its vitamin C and B-complex content, is impacted by preparation methods. While consumed in small amounts, mint contributes positively to overall micronutrient intake.

Key Points

High in Vitamin A: Mint, especially spearmint, contains a notable amount of vitamin A, which supports eye health, immune function, and cell growth.
Rich in Antioxidants: Beyond vitamins, mint is packed with powerful antioxidants like rosmarinic acid that help combat oxidative stress.
Contains Vitamin C and B-Complex: The herb is also a source of vitamin C and several B vitamins, including folate (B9).
Source of Important Minerals: Mint supplies essential minerals like iron, manganese, potassium, and calcium.
Use Fresh for Best Results: To retain all nutrients, especially heat-sensitive vitamin C, it is best to use fresh mint leaves.
Valuable Dietary Addition: Despite being consumed in small quantities, mint provides a valuable supplemental source of micronutrients to a balanced diet.

Mint's Vitamin Profile: High in Vitamin A and More

While mint's cooling and refreshing flavor is its most recognized trait, its nutritional content is equally impressive. A key fat-soluble vitamin found in mint is vitamin A, which plays a crucial role in maintaining overall health. Beyond vitamin A, mint provides an array of other vitamins and minerals that contribute to its health-promoting properties. It is also packed with potent antioxidants, which help protect the body from oxidative stress.

The Significance of Vitamin A in Mint

Among the vitamins present, vitamin A is a particular standout. A small two-tablespoon (11.4 gram) serving of fresh spearmint contains a decent percentage of the daily value for vitamin A. This is significant, as vitamin A is essential for several bodily functions, including:

Eye health and vision: It is critical for maintaining healthy eyes and good night vision.
Immune function: It helps support the immune system, protecting the body from infections.
Cell growth and development: It is involved in cell division and differentiation, supporting the growth of new cells and tissues.

Because mint is not typically eaten in large quantities, it should not be considered a primary source of vitamin A, but rather a flavorful supplement to a balanced diet.

Other Notable Vitamins and Minerals

In addition to vitamin A, mint provides a spectrum of other beneficial nutrients.

Vitamin C: This powerful antioxidant is present in mint leaves and helps protect against cell damage. Its content, however, may be reduced when mint is steeped for tea.
B-Complex Vitamins: Mint contains several B vitamins, including folate (B9), riboflavin (B2), and B6. These are vital for energy metabolism and neurological function.
Vitamin E: An antioxidant that works synergistically with vitamin C to protect cells.
Minerals: Mint is a good source of minerals like iron, manganese, potassium, and calcium. These minerals are essential for various functions, including bone health, blood pressure regulation, and brain function.

Fresh vs. Dried Mint: A Nutritional Comparison

The nutritional content of mint can vary depending on whether it is fresh or dried, as well as the variety. Generally, dried herbs have a higher concentration of nutrients by weight because the water content has been removed. However, some heat-sensitive vitamins, like vitamin C, may degrade during the drying process.


Nutrient	Fresh Spearmint (per 100g)	Dried Peppermint (per 100g)	Notes
Vitamin A (µg)	203 µg (22.6% DV)	~593 µg (higher concentration due to water loss)	Vitamin A is fat-soluble and is preserved well during drying.
Vitamin C (mg)	13.3 mg (14.8% DV)	31.8 mg (35.3% DV)	Concentration increases by weight, but fresh mint has more available vitamin C per serving.
Iron (mg)	~8.5 mg	~4.7 mg	Dried mint has a high iron content per unit weight, useful in small servings.
Antioxidants	Present, including rosmarinic acid	Higher concentration by weight	Antioxidant properties are strong in both fresh and dried forms.

Culinary Uses and Nutritional Impact

How you consume mint can influence the nutritional benefits you receive. Adding fresh mint to salads or garnishes allows you to retain all the nutrients, including the more delicate vitamin C. Using dried mint in cooking or brewing it for tea is still beneficial, but some nutrients will be affected by heat.

How to Incorporate Mint into Your Diet

Adding mint to your daily routine is an easy way to boost your antioxidant and vitamin intake. It can be used in a multitude of ways to enhance both savory and sweet dishes.

Recipes and Ideas

Here are some simple ways to incorporate mint:

Refreshing Mint Water: Add fresh mint leaves and a few slices of cucumber or lemon to a pitcher of water for a hydrating and flavorful beverage.
Flavorful Salads: Chop fresh mint and add it to green salads or fruit salads to impart a fresh, zesty flavor.
Healthy Smoothies: Blend fresh mint leaves into your morning smoothie with ingredients like spinach, banana, and pineapple.
Mint Tea: Steep fresh or dried mint leaves in hot water for a calming and digestive tea. Just be aware of the lower vitamin C content compared to fresh mint.
Savory Dishes: Mix chopped mint into marinades for meats, or stir into yogurt for a cool, savory dip.

Conclusion: The Holistic Benefits of Mint

While not typically considered a powerhouse of nutrients due to its small serving size, mint's concentration of vitamin A, alongside its rich profile of other vitamins and antioxidants, makes it a valuable addition to any diet. Whether used fresh in a salad, brewed as a calming tea, or added as a garnish, mint offers more than just a pleasant flavor. It provides a small but significant nutritional boost that can contribute to overall health and wellness, particularly concerning its vitamin A content. The versatility and low calorie count of this herb make it an excellent choice for enhancing both the taste and nutritional value of your meals.

For more on the benefits of herbs and spices, you might explore how different types of culinary plants can contribute to a healthy diet.

Frequently Asked Questions

Mint leaves do contain vitamin C, but the amount can vary. While fresh mint offers some vitamin C, steeping it for tea can significantly reduce the vitamin content, as it is heat-sensitive.

Mint contains a variety of vitamins, but it is notably a good source of vitamin A, which is important for eye health, immune support, and cell development.

By weight, dried mint can have a higher concentration of certain vitamins and minerals because the water has been removed. However, heat-sensitive vitamins like vitamin C may degrade during the drying process, making fresh mint a better source for that specific nutrient.

To get the most nutritional value, use fresh mint leaves in recipes where they are not cooked. Examples include adding them to salads, smoothies, cold drinks, or using them as a garnish.

Mint's vitamin A is beneficial for overall eye health and vision. However, the amounts found in typical consumption are small, and it should be part of a larger, vitamin A-rich diet for significant benefits.

Mint is a good source of several minerals, including iron, manganese, potassium, and calcium. It is also rich in various antioxidants, such as rosmarinic acid.

Mint contains various antioxidants, like rosmarinic acid and flavonoids. These compounds help protect your body's cells from damage caused by free radicals and oxidative stress.