Lunch
Quinoa and Feta Tabbouleh
20 minEasy
Mint (Fresh)
Herbs & Spices · Fresh Herbs
TLDRLast updated 4 September 2026
Two tablespoons of chopped mint leaves, 10 g, is rated green, and no group on the panel carries a figure. Worth separating from peppermint tea, which is a different preparation with its own entry: the mint sold in a supermarket bunch is usually spearmint, a milder, sweeter plant that behaves as a salad herb rather than a hot drink.
Last updated 4 September 2026Serving sizes for mint (fresh)
Two tablespoons of chopped leaves, 10 g, is rated green, with nothing recorded.
2 tablespoonsabout 10 g
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 10 g | None detected |
Breakdown for 2 tablespoons
0gFructose
0gLactose
0gFructans
0gGOS
0gSorbitol
0gMannitol
2 tablespoonsabout 10 g
Is mint (fresh) low FODMAP?
Mint is leaf and volatile oil, and neither is a fermentable carbohydrate in any amount you would eat. Two tablespoons chopped comes back empty, which is the same shape as most soft herbs, and it is a generous spoonful: enough for a yoghurt sauce for four. One point has been measured, though a herb used by the spoonful rarely meets a ceiling in normal cooking. For scale, a cup of peppermint tea is rated green at 0.02 g of fructans, so even the infusion sits low.
Mint (Fresh) and IBS: what to know
The distinction people trip on is between the herb and the remedy. Peppermint oil capsules are a concentrated supplement, and a question for a pharmacist; a handful of leaves in a salad is food, and food is what this rating covers. The other thing to watch is the company fresh mint keeps. It is the classic partner for watermelon, which is amber at a small slice, 52 g, and turns red at a cup of cubes, 150 g, so in that bowl the mint is the innocent party. Pair it with cucumber and feta instead.
Gut-friendly ways to eat mint (fresh)
The sauce to learn is mint, yoghurt and lemon. Chop the leaves fine, stir them through lactose-free yogurt with lemon juice, salt and grated cucumber, and you have the cool sauce that normally takes its flavour from garlic, ready for lamb, rice or roast vegetables. Whole leaves belong on the table too, torn into a herb plate alongside rice noodles and grilled meat. In a glass, bruise them in your palm first: lime juice, mint, soda and a little sugar is a drink worth making. Grow it in a pot, because in open ground it takes over.
Recipes with mint (fresh)
Frequently asked questions
Is fresh mint the same as peppermint tea?
No, and often not even the same plant. Supermarket bunches are usually spearmint, while teabags are peppermint, which is stronger and carries more menthol. Peppermint tea is a water infusion of dried leaf and has its own entry, rated green at a cup. Steeping fresh leaves in hot water gives you a lighter, sweeter drink than the bag does, and it is the leaves this page describes.
How much fresh mint can I eat in a salad?
Two tablespoons chopped is the amount measured and nothing showed up in it, which is already a strong hand for one salad, since mint takes over a bowl quickly. Larger amounts are unmeasured rather than known to be a problem. In practice the salad tells you before your gut does, because past a certain point everything on the plate tastes of toothpaste.
Is dried mint low FODMAP?
Dried mint has its own entry, and the figure on this page describes fresh leaves. The practical difference is strength, since drying removes the water and leaves the plant behind, so a teaspoon of dried mint represents several times the leaf that a teaspoon of chopped fresh does. Use roughly a third as much, and add it early, because dried mint wants liquid and time to come back to life.
Which fresh herbs are low FODMAP?
Most of them, which is unusual on this diet. Parsley, basil, oregano, thyme, rosemary and chives all hold green entries at their tested serves, and mint sits with them at 2 tablespoons. The exception in the wider family is the allium bulbs, where a chopped tablespoon of onion carries 0.4 g of fructans. Herbs are the cheapest way to make restricted cooking taste like cooking.
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