Is Mint a Good Source of Vitamin C? The Surprising Truth

December 6, 2025 •

3 min read

While often added for its refreshing flavor, the nutritional value of mint leaves is often underestimated. With multiple sources confirming its presence, is mint a good source of vitamin C? We explore its content and compare it to other foods.

Quick Summary

Mint leaves contain vitamin C and other nutrients, but the quantity is small compared to major sources. Mint is better valued for its flavor, antioxidants, and digestive properties.

Key Points

Vitamin C Source: Mint contains vitamin C but in very small, trace amounts, not enough to be considered a primary dietary source.
Relative Content: The vitamin C concentration in mint is significantly lower than in common sources like oranges, kiwi, and bell peppers.
Digestive Benefits: Mint's primary health benefits include aiding digestion and relieving symptoms of bloating and indigestion due to compounds like menthol.
Antioxidant Rich: Mint is a good source of antioxidants and other phytonutrients that protect the body's cells from oxidative stress.
Oral Health: The antibacterial properties in mint make it effective for freshening breath and promoting overall oral hygiene.
Alternative Benefits: You should consume mint for its flavor, antioxidants, and digestive relief rather than for its minimal vitamin C content.
Supplementing Your Diet: While a healthy addition, mint should not replace more vitamin C-dense foods in a balanced diet.

Mint's Nutritional Profile: More Than Just a Garnish

Mint, particularly peppermint and spearmint, is a culinary herb celebrated for its powerful aroma and cooling sensation. Beyond its use in teas, cocktails, and desserts, mint also offers a small but notable nutritional profile. When assessing its vitamin C content, it is crucial to consider the typical serving size used. While fresh mint contains this essential vitamin, the trace amounts found in a small handful of leaves do not constitute a significant daily source. Its true value in nutrition comes from a wider array of compounds, including antioxidants, vitamins A and B, and various minerals.

The Role of Vitamin C in the Body

Before delving deeper into mint's contribution, it's helpful to understand why vitamin C is so important. Also known as ascorbic acid, this water-soluble vitamin is vital for several bodily functions. It acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Vitamin C is also a crucial component for the body's immune system and plays an essential role in tissue repair, wound healing, and collagen synthesis, which is necessary for healthy skin, cartilage, and bones. However, the human body cannot produce vitamin C on its own, so it must be obtained through diet.

Mint's Vitamin C Content in Context

When we examine the actual vitamin C content of mint, the figures show that it is not a primary source. For example, some nutritional data indicates that 100 grams of mint may contain around 22.6 mg of vitamin C. This may sound substantial, but a typical serving is far less. A tablespoon of fresh spearmint, a more realistic serving size, contains only about 1.5 mg. This is a minor contribution compared to other common food sources. Therefore, while mint does contribute to your overall vitamin intake, it's not a reliable way to meet your daily requirements.

How Mint Stacks Up Against Vitamin C Heavyweights

To put mint's vitamin C content into perspective, a comparison with other common foods is necessary. The recommended daily allowance (RDA) for vitamin C varies but generally falls around 75-90 mg for adults.


Food Item	Typical Serving Size	Estimated Vitamin C (mg)
Orange	1 medium	70-90
Mint	1 tbsp, fresh	~1.5
Kiwi	1 medium	64
Broccoli	1/2 cup, boiled	~50.6
Strawberries	1/2 cup, halved	~44.7
Red Bell Pepper	1/2 cup, boiled	~116.3

As the table clearly illustrates, a single serving of a food like an orange or half a cup of red bell pepper provides a day's worth of vitamin C, something that a practical amount of mint simply cannot match.

Beyond Vitamin C: Mint's Other Health Benefits

Despite not being a vitamin C powerhouse, mint offers numerous other health benefits that make it a valuable addition to a diet.

Aids Digestion: Compounds in mint, particularly menthol, can help soothe an upset stomach by relaxing the digestive tract's muscles. This can relieve symptoms of bloating, indigestion, and gas.
Relieves Cold Symptoms: The strong aroma of menthol in mint can help clear nasal passages and ease breathing during a cold or flu.
Boosts Oral Health: Mint has natural antibacterial properties that help fight oral bacteria, freshening breath and inhibiting plaque formation.
Enhances Brain Function: Some studies suggest that the aroma of peppermint oil can improve memory and increase alertness.
Rich in Antioxidants: Mint is rich in antioxidants and phytonutrients, which protect cells from oxidative stress.

Incorporating Mint into Your Diet

While you shouldn't rely on mint as your sole source of vitamin C, you can still enjoy its benefits by incorporating it into your diet in various ways:

Add fresh mint leaves to salads for a refreshing twist.
Brew mint tea by steeping fresh or dried leaves in hot water.
Infuse water with mint and cucumber for a hydrating, flavored beverage.
Blend fresh mint into smoothies for a cool, invigorating kick.
Make a homemade mint chutney or sauce to accompany meals.

Conclusion: Mint's Role in a Balanced Diet

In conclusion, while fresh mint does contain vitamin C, it is not a significant source compared to many fruits and vegetables. When added to your diet in typical culinary amounts, its contribution to your daily vitamin C intake is minimal. Instead, mint is better appreciated for its potent flavor, natural antioxidants, and soothing properties for digestion and congestion. For reliable vitamin C, turn to sources like oranges, kiwi, and bell peppers. Mint, however, remains a wonderfully beneficial herb for adding flavor and supporting other aspects of your health.

For more detailed nutritional information on mint and other herbs, consult the USDA FoodData Central.

Frequently Asked Questions

Yes, vitamin C is a water-soluble vitamin that is sensitive to heat. Prolonged storage and high-temperature cooking or steeping, as in making tea, will reduce the vitamin C content of mint.

The amount would be impractical for culinary use. For example, some data shows 100 grams of mint has around 22.6 mg of vitamin C, meaning you'd need to consume several hundred grams, far more than a typical serving, to reach the daily recommendation.

Yes, many other herbs and plant products are far richer in vitamin C. Notable examples include rose hips, camu camu, parsley, and citrus peels.

The main benefit of adding mint is its antioxidant content and compounds like menthol, which aid digestion and offer anti-inflammatory effects. It provides flavor and a minor boost of vitamins and minerals.

No. Mint-flavored products like chewing gum, tea, and candies are not reliable sources of vitamin C. The small amounts present are insignificant, and these products may contain added sugars.

Fresh mint will always have a higher vitamin C content than dried mint. The drying process significantly reduces the vitamin C concentration, as it is a sensitive, water-soluble vitamin.

Yes, absolutely. Despite not being a rich source of vitamin C, mint has numerous other health benefits, such as aiding digestion, providing antioxidants, and freshening breath. It is a healthy and flavorful addition to any diet.