Mint
Low GI
GL 0.4 per typical bunch (100 g) · GL 0.4 per 100 g
- Negligible glycemic impact
- Minimal caloric density provides little satiety
Mint has a glycemic index of 5 (Low). One typical bunch (100 g) adds a glycemic load of 0.4.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #173475 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Mint
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Mint is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 6 g | 0 |
Nutrition Facts (per 100g)
per 100g
| Calories | 44 kcal |
| Carbohydrates | 8 g |
| Sugars (Total) | 0.5 g |
| Natural | 0.5 g |
| Added | 0 g |
| Fiber | 6.8 g |
| Soluble | 2 g |
| Insoluble | 4.8 g |
| Protein | 3.3 g |
| Fat | 0.7 g |
| Saturated | 0.1 g |
| Unsaturated | 0.6 g |
| Sodium | 30 mg |
Processing Level
Why this score?
- Negligible glycemic impact
- High insoluble fiber content
- Minimal caloric density provides little satiety
- Limited protein and essential mineral profile
Allergens
No EU-14 allergen listed
Recipes with Mint
-
Air Fryer Onion Bhaji 50 min · 12 ingredients · medium -
Roasted Cauliflower & Wild Rice Salad with Lentils 60 min · 11 ingredients · medium -
Low-Glycemic Cauliflower Tabbouleh with Fresh Herbs 15 min · 10 ingredients · easy -
Chana Masala with Cucumber Raita 30 min · 16 ingredients · advanced -
Low-GI Vietnamese Prawn and Vegetable Noodle Bowl 22 min · 10 ingredients · medium -
Fattoush with Wholegrain Pita Chips 17 min · 13 ingredients · advanced -
Grilled Courgette and Halloumi Salad with Lemon-Mint Dressing 22 min · 12 ingredients · easy -
Caramelized Grilled Stone Fruit with Balsamic Reduction and Greek Yogurt Pairing 25 min · 7 ingredients · easy -
Individual Berry Parfait Pies with Lower-Glycemic Options 15 min · 6 ingredients · easy -
Mast-o Khiar (Persian Yogurt with Cucumber and Herbs) 10 min · 8 ingredients · easy -
Mediterranean Chickpea and Vegetable Bowl with Lemon-Herb Dressing 80 min · 14 ingredients · easy -
Dark Chocolate Almond Flourless Cake 50 min · 9 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Mint?
Mint has a glycemic index of 5 (Low). One typical bunch (100 g) has a glycemic load of 0.4; per 100 g the glycemic load is 0.4.
Is Mint good for people with insulin resistance?
Mint has a low glycemic index (5), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Mint has the lowest glycemic load?
Mint has the lowest glycemic load of all forms of Mint in this database (0.4 per 100 g).
Check Mint in the Logi app, with your portion.
