Calories in Mint: Nutrition Facts & Serving Sizes
Per 1 piece (8g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One mint candy piece (8.4g) contains 36 calories with 6.7g of carbs and 1g of fat. Per 100g, mint candies provide 432 calories, 1.7g protein, 79.5g carbs, and 11.9g of fat. This data reflects mint-flavored hard candy or chocolate mint confections, not fresh mint herb. The calorie density is high due to the sugar content at 66.6g per 100g and fat at 11.9g per 100g, the latter of which includes a significant saturated fat component at 8.3g per 100g. A serving of 5 mint candies (42g) contains 181 calories and 28g of sugar. The calcium content is 13mg per 100g. Mint candies are an energy-dense confection with minimal nutritional value beyond providing quick sugar energy. For anyone tracking calories or macros, mint candies are easy to undercount due to their small individual size, making portion awareness important.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (8g) | 36.3 | 0.1g | 6.7g | 1g | 0.2g |
| 1 serving 5 mints (42g) | 181.4 | 0.7g | 33.4g | 5g | 1g |
| 100g | 432 | 1.7g | 79.5g | 11.9g | 2.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 432 | 22% |
| Protein | 1.7g | 3% |
| Total Fat | 11.9g | 15% |
| Saturated Fat | 8.3g | 42% |
| Total Carbohydrates | 79.5g | 29% |
| Dietary Fiber | 2.4g | 9% |
| Sugars | 66.6g | 133% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 8.3g | 3% |
| Calcium | 13mg | 1% |
| Iron | 0.6mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mint
Mint candies are a confection and do not provide meaningful health benefits from a nutrition standpoint. They are high in sugar and saturated fat with minimal protein, fiber, or micronutrients. From a fitness perspective, mint candies have virtually no role in a performance or body composition diet.
The one practical application is as a quick sugar source in emergency low-blood-sugar situations. A mint piece at 36 calories and 6.7g of fast-digesting sugar can raise blood glucose quickly. Endurance athletes sometimes use small sugar sources during very long events, though purpose-built sports gels and chews are better formulated for this use case.
The psychological aspect of mint flavor is worth noting. Mint has been associated with reduced appetite perception in some research, and the act of consuming a single low-calorie mint candy after a meal may help curb the urge to continue eating. This is more behavioral than nutritional. For anyone tracking calories, the key risk with mint candies is portion creep. Individual pieces are small and easy to consume mindlessly, but the calories add up quickly at 432 per 100g.
Dietary Considerations
Mint candies are typically gluten-free but this varies by brand and recipe. Always check the label if you have celiac disease or gluten sensitivity. Many mint candies are not vegan, as they may contain dairy-derived ingredients such as milk fat or cream, which is consistent with the high saturated fat content in this data. Mint candies are not keto-friendly due to the very high sugar content at 66.6g per 100g. They are not suitable for anyone managing blood sugar or on a calorie-restricted diet without careful counting. The high saturated fat at 8.3g per 100g is a consideration for those monitoring cardiovascular risk factors. No major allergens beyond potential dairy and soy (as an emulsifier in some recipes).
Daily Intake (100g)
100g of mint provides 22% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in a mint candy?
One mint candy piece (8.4g) contains about 36 calories. Per 100g, mint candies have 432 calories. A serving of 5 mints (42g) contains 181 calories. The small individual size makes it easy to consume many pieces without realizing the total calorie impact.
Are mint candies good for weight loss?
No, mint candies are not a weight loss food. They are calorie-dense at 432 calories per 100g, almost entirely from sugar and fat with minimal protein or fiber. However, eating a single mint piece at 36 calories after a meal may help satisfy a sweet craving with fewer calories than a larger dessert. Strict portion control is essential since the small size makes overconsumption easy.
How much protein is in mint candy?
Mint candy contains just 1.7g of protein per 100g, and about 0.1g per individual piece. Mint candies are essentially zero as a protein source. They are a sugar-and-fat confection with no meaningful contribution to daily protein targets.
Are mint candies keto-friendly?
No. Mint candies contain 79.5g of carbs per 100g, with 66.6g coming from sugar. Even a single piece provides 6.7g of carbs. This makes mint candies incompatible with a ketogenic diet. Sugar-free mint candies sweetened with sugar alcohols like xylitol or erythritol are available as a lower-carb alternative, though they have their own digestive considerations.
What is the difference between mint candy and fresh mint herb in calories?
The difference is dramatic. Fresh mint herb contains around 44-70 calories per 100g depending on variety, mostly from carbohydrates with significant fiber. Mint candy, as reflected in this data, contains 432 calories per 100g with 66.6g of added sugar and 11.9g of fat. They are entirely different foods with mint-candy being a processed confection and fresh mint being an herb used in small amounts for flavoring.
How many mint candies can I eat on a diet?
One to two pieces totaling about 36-72 calories is manageable in most calorie budgets. The risk is portion creep since each piece is small and easy to pop mindlessly. If you are tracking calories, count each piece individually. Five mints add up to 181 calories and 28g of sugar, which is significant within a calorie-restricted diet.
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