Peppermint leaves are one of the most popular mint varieties, prized for their refreshing flavor and invigorating aroma. Both the leaves and oil extracted from peppermint have a long history of use as a flavoring, fragrance, and traditional medicine. But can you actually eat peppermint leaves raw or do they need to be cooked first? Here is a quick overview of the key facts about eating raw peppermint leaves.
Quick Answers
Yes, peppermint leaves can be eaten raw. The leaves have a strong, cooling peppermint flavor that is quite intense when eaten raw. Peppermint leaves are edible and safe to eat raw in small amounts. However, some precautions need to be taken as the potent oils can be irritating in large quantities. It’s best to use raw peppermint leaves sparingly as a garnish or ingredient rather than eating them in large amounts on their own.
Peppermint Leaf Background
Peppermint is a hybrid mint that was first cultivated in the late seventeenth century by crossing watermint and spearmint. The genus Mentha contains over 25 species, but peppermint and spearmint are among the most popularly used. Peppermint has a high menthol content, which gives it a strong minty flavor and cooling sensation.
The leaves of the peppermint plant have been used for centuries for their fresh, penetrating fragrance. Peppermint oil is extracted from the leaves and has many uses in foods, beauty products, aromatherapy, and traditional medicine. The oil contains high concentrations of the active compounds menthol and menthone.
Peppermint leaves are used fresh or dried to make mint tea. They addflavor to salads, marinades, desserts, and more. Peppermint is popular in Middle Eastern dishes as well as sweets like candy canes and peppermint patties.
Are Peppermint Leaves Toxic?
Peppermint leaves are not toxic. Both the leaves and oil are considered GRAS (generally recognized as safe) by the FDA. However, the potent compounds in peppermint may cause adverse reactions when consumed in very large doses.
Menthol and menthone found in peppermint can be irritating to mucous membranes, especially in concentrated amounts. Menthol has a numbing effect, which is why peppermint candies and gum give a cooling sensation.
Pregnant women should limit intake of peppermint products, as menthol may increase the risk of miscarriage early in pregnancy. Those with gastroesophageal reflux disease (GERD) should also use peppermint cautiously as it may worsen symptoms.
Nutrition Profile of Peppermint
Like most herbs, peppermint leaves have low calorie content but provide some nutrients. Based on a 100 gram serving, peppermint leaves contain:
- Calories: 44
- Carbohydrates: 12 g
- Fiber: 8 g
- Calcium: 251 mg
- Magnesium: 63 mg
- Vitamin A: 1149 IU
- Vitamin C: 31 mg
Peppermint is low in fat and protein. The nutritional value is comparable to other fresh herbs like parsley and cilantro. The main constituents of interest in peppermint are the volatile oils that give it the distinct minty aroma and flavor.
Flavour and Texture When Eaten Raw
The flavor of raw peppermint leaves is extremely potent and concentrated. Even small amounts pack a powerful punch of minty flavor that is quite intense.
When chewing raw peppermint leaves, you immediately get that cool, penetrating menthol hit. The initial taste is very strong and brisk, almost to the point of being bitter. As you continue to chew, the flavor mellows out somewhat to a creamy, smooth mint profile.
Young, tender peppermint leaves have a milder flavor. But mature peppermint leaves are very potent when eaten fresh. A little bit goes a long way with raw peppermint.
The texture of raw peppermint leaves is easily chewable with a slightly fibrous but juicy quality. Peppermint leaves have a natural softness that makes them pliable and easy to chew without being tough or leathery.
Potential Benefits of Eating Raw Peppermint
Eating raw peppermint leaves may provide some benefits, but research is still limited on the effects of consuming peppermint leaves directly:
- Refreshing breath – The fresh flavor can improve bad breath
- Soothing digestion – It may ease digestive issues like gas, cramping, and nausea
- Relieving headaches – Applied topically, peppermint oil can help relieve tension headaches
- Boosting focus – The scent of peppermint may enhance alertness and concentration
However, most of these benefits apply more to peppermint essential oil rather than consumption of the raw leaves. The concentration found in the essential oil is much higher than eating the leaves directly. More research is needed specifically on the effects of consuming peppermint leaves.
Using Raw Peppermint Leaves
Here are some ways you can use raw peppermint leaves:
- Add a few small leaves to water, lemonade, or iced tea
- Use as a garnish on desserts like chocolate brownies, cookies, or ice cream
- Chop leaves and stir into a fruit salad or gazpacho
- Mix chopped leaves into cold pasta salad or potato salad
- Layer leaves into sandwiches and wraps
- Infuse in a water pitcher to make mint water
- Add to the cream cheese filling of an everything bagel
- Blend leaves into a fruit smoothie
Because the flavor is so concentrated, only use raw peppermint leaves sparingly. More than a few leaves at a time can overwhelm the other ingredients. The very strong mint taste pairs best with desserts and beverages versus being the main component of a dish.
Risks and Precautions With Raw Peppermint
Eating raw peppermint leaves is likely safe for most people in small to moderate quantities. However, some precautions apply:
- Pregnant women should limit intake as menthol may increase miscarriage risk.
- Those with GERD or acid reflux should use peppermint carefully as it may relax the esophageal sphincter.
- The potent oils may cause heartburn, nausea, mouth sores, or headaches in sensitive individuals.
- Apply topically with care and dilute if needed, as the concentrated oil can cause skin irritation.
- Do not exceed more than a few leaves at a time, and drink plenty of water to dilute.
- Store fresh leaves carefully and watch for signs of spoilage or wilting.
Remember that the menthol content is highly concentrated in raw peppermint. Use restraint and start with just 1-2 leaves at a time to assess your tolerance.
Can You Eat Too Much Raw Peppermint?
Yes, it is possible to experience adverse effects from consuming too much raw peppermint. Menthol is a potent compound, and taking in very large doses can cause negative reactions.
Potential side effects of overconsuming peppermint include:
- Heartburn or exacerbation of GERD symptoms
- Nausea, vomiting, and diarrhea
- Abdominal pain and cramping
- Headaches or dizziness
- Mouth or throat irritation, sores
- Rapid heartbeat
- Muscle tremors and weakness
- Kidney damage
Consuming cups of raw peppermint leaf tea or large quantities of leaves may lead to these effects due to the high concentration of menthol. Stick to just a few leaves at a time and watch for any adverse reactions.
Can Dogs Eat Peppermint Leaves?
Peppermint is not recommended for dogs. The ASPCA lists peppermint and its oil as toxic for dogs. The menthol and other compounds can cause adverse effects in dogs including:
- Lethargy, vomiting, diarrhea
- Muscle tremors, difficulty walking
- Depressed heart rate
- Low body temperature
- Breathing difficulties
Signs of peppermint toxicity usually occur within a few hours of ingestion. Never intentionally give dogs any products containing peppermint or menthol.
Can Cats Eat Peppermint Leaves?
Peppermint should also be avoided by cats. According to the ASPCA, peppermint and menthol are toxic to cats. Signs may include:
- Drooling, mouth irritation
- Vomiting, diarrhea
- Difficulty breathing
- Tremors, unsteady gait
- Low heart rate, hypothermia
- Agitation, restlessness
- Coma in severe cases
Never intentionally give any peppermint products to cats due to the adverse effects of menthol toxicity. Keep diffusers, candies, and topical products containing mint safely away from cats.
Growing Peppermint
Peppermint is easy to grow, making fresh leaves readily available. It thrives in temperate climates with cool temperatures and moist soil. Peppermint grows best when soil pH is between 6.5-7.0.
You can grow peppermint from seeds, cuttings, root division, or transplants. Peppermint spreads readily and can be invasive, so contain it by planting in pots or confined beds. The plants need 1-2 inches of water per week.
Harvest peppermint leaves just before the plant flowers. The flavor is most concentrated when leaves are young and bright green. Store fresh leaves in an airtight bag in the refrigerator for up to one week.
Letting a few plants go to flower will attract bees, butterflies, and other pollinators to your garden. The pretty purple flowers bloom in mid to late summer.
Drying Peppermint
You can easily dry peppermint leaves to preserve the harvest. Here are some tips:
- Wash leaves gently and pat dry with a towel
- Remove leaves from stems
- Place leaves loosely on a wire rack or screen
- Dry in a single layer in a well-ventilated area out of direct sunlight
- Leaves are fully dry when they crumble easily
- Store dried leaves in an airtight jar away from light and moisture
Dried peppermint leaves retain their aroma and flavor well. They can be used for teas, tinctures, infusions, potpourri, and more. Properly stored, dried peppermint leaves will keep for up to one year.
Buying Dried Peppermint
You can also buy dried peppermint leaves in bulk or teabags. When purchasing, look for:
- Leaves that are uniformly green
- No signs of yellowing or browning
- Strong peppermint aroma
- No musty odor
- Crisp texture that easily crumbles
- Packaging date for freshness
Avoid any dried peppermint that smells stale, tastes bitter, or feels limp. High-quality dried peppermint leaves will retain excellent color and flavor for at least 1-2 years after harvest.
Substituting Peppermint Extract
Peppermint extract can substitute for fresh leaves when cooking. Use these conversion tips:
- 1 teaspoon peppermint extract = 1 tablespoon finely chopped fresh leaves
- Reduce other liquids in the recipe by 1 teaspoon for each teaspoon extract used
- Add extract gradually and adjust to taste
- Mint extract has a very concentrated flavor
Peppermint extract works well in baked goods, beverages, sauces, and more. You can also make your own extract by infusing leaves in vodka for 4-6 weeks and then straining.
Other Types of Mint
While peppermint is one of the most popular, other mint varieties can also be eaten raw. Some to try are:
- Spearmint – Sweeter and more gentle than peppermint
- Apple mint – Fruity flavor
- Orange mint – Citrusy mint taste
- Pineapple mint – Hint of tropical fruit
- Ginger mint – Spicy undertone
- Basil mint – Licorice-like flavor
Experiment with the different mint varieties to see which you like best. All can be used raw, but may require more moderation than peppermint due to variation in strength.
Frequently Asked Questions
Can you eat too much peppermint?
Yes, eating too much peppermint can cause adverse side effects due to the concentrated menthol content. Stick to just 1-2 leaves at a time.
Are peppermint leaves healthy to eat?
Peppermint leaves are healthy in moderation, containing antioxidants, vitamins, and other nutrients. But the powerful mint oils need to be consumed in small amounts.
Should peppermint be avoided while pregnant?
Pregnant women should limit peppermint intake, as menthol may increase the risk of miscarriage early in pregnancy.
Can dogs or cats eat peppermint leaves?
No, peppermint is toxic to both dogs and cats. Never give peppermint in any form to dogs or cats.
How do you store fresh peppermint leaves?
Store fresh peppermint leaves in an airtight bag in the refrigerator for up to one week. Do not wash until ready to use.
The Bottom Line
Peppermint leaves are safe to eat raw and provide intense minty flavor. Enjoy a few small leaves at a time in moderation. Use raw peppermint leaves sparingly as a garnish or addition to drinks and dishes. Store leaves properly and watch for any adverse reactions. Limit intake of raw peppermint if pregnant or have GERD or reflux issues. While refreshing and flavorful, peppermint is extremely potent so a little goes a long way when eating the leaves raw.
