Spearmint vs. Peppermint Tea: Benefits, Flavor & Which One’s Right for You
Updated: June 2, 2026
Spearmint vs peppermint: they come from the same mint family and look almost identical, but they differ in appearance, flavor, benefits, and the best ways to use them, both in the cup and in the kitchen. The right choice depends on what you need: digestion, hormonal balance, sinus relief, daily sipping, cooking, or a refreshing summer brew. And if you can't pick a side, our Makalu Mint Green Tea blends spearmint with fennel, eucalyptus, and a single-origin green tea base for the best of both worlds.
Spearmint vs Peppermint: Quick Comparison
| Feature | Peppermint | Spearmint |
|---|---|---|
| Botanical name | Mentha × piperita | Mentha spicata |
| Menthol content | ~40% (high, strong cooling) | ~0.5% (low, mild) |
| Flavor | Bold, sharp, icy cool | Soft, sweet, grassy |
| Appearance | Darker leaves, purple-tinged veins, reddish stems | Bright green, spear-shaped leaves, green stems |
| Aroma | Intense, almost candy-like | Gentle, herbaceous |
| Caffeine | None | None |
| Best for digestion | Acute relief: bloating, IBS, gas | Daily gentle support |
| Hormonal support | Not associated with hormonal effects | Studied for PCOS and androgen reduction |
| Best in the kitchen | Desserts, chocolate, baking | Savory dishes, salads, mojitos |
| Drink it for | Post-meal, cold season, headaches | All-day sipping, calm focus |
How to Tell Spearmint and Peppermint Apart
At a glance they look like the same plant, but a few details give them away every time.
- Leaves: Spearmint leaves are bright green and spear-shaped (that is where the name comes from), with a slightly wrinkled surface. Peppermint leaves are darker, broader, and often carry purple-tinged veins or edges.
- Stems: Spearmint stems stay green. Peppermint stems usually have a reddish or purplish hue.
- Smell: Crush a leaf. Spearmint is sweet and soft. Peppermint is sharp and cold because of its high menthol content.
- The menthol test: Peppermint runs around 40% menthol; spearmint sits near 0.5%. That single difference explains nearly everything about how each one tastes and behaves.
What Is Peppermint Tea?
Peppermint tea is brewed from Mentha × piperita, a natural hybrid of spearmint and watermint. It contains around 40% menthol, the cooling compound your tongue picks up as "icy," which makes it the bolder, more intense mint tea.
Peppermint tea benefits
- Eases bloating, gas, and indigestion. Peppermint oil relaxes smooth muscle in the digestive tract, which is why it is commonly recommended for IBS-related discomfort.
- Helps relieve tension headaches and migraines. The menthol creates a cooling sensation that some find relieves head pressure.
- Supports respiratory comfort. Great during cold and flu season for sinus congestion.
- Calms muscle tension. A warm cup after a long day can feel grounding.
- Mentally refreshing. Peppermint's intensity creates a sharp wake-up sensation without caffeine.
When to reach for peppermint: after a heavy meal, when you have a stuffy nose, during a headache, or any time you want a bold, palate-cleansing brew.
What Is Spearmint Tea?
Spearmint tea is brewed from Mentha spicata, the same mint used in mojitos, mint chutneys, and most chewing gum. With only ~0.5% menthol, it is far softer and naturally sweeter than peppermint. The flavor is closer to fresh herbs than to candy.
Spearmint tea benefits
- Hormonal balance support. Multiple studies have linked daily spearmint tea consumption to modestly lower androgen levels, which is why it is often recommended for women managing PCOS, hormonal acne, or excess facial hair.
- Gentle daily digestive support. Soothes mild bloating and post-meal heaviness without the intensity of peppermint.
- Anti-inflammatory properties. Rosmarinic acid and other plant compounds in spearmint have been studied for inflammation reduction.
- May support memory and focus. Small clinical studies have shown improvements in working memory and attention with regular spearmint extract.
- Kid-friendly and all-day appropriate. Its mildness means it fits any time of day, for any age.
When to reach for spearmint: as a daily companion, when you want hormonal support, when peppermint feels "too much," or any time you want a calming, slightly sweet mint cup.
5 Key Differences That Actually Matter
1. Flavor & aroma
- Peppermint: Sharp, menthol-heavy, almost icy. The first sip "wakes up" your mouth.
- Spearmint: Mild, sweet, herbaceous. The first sip feels round and calming.
If you have ever found peppermint "too strong" or "tingly," spearmint is the answer. If spearmint tastes "flat" to you, peppermint will deliver.
2. Digestive support
- Peppermint: A potent muscle relaxant in the digestive tract, best for acute episodes of IBS, cramps, gas, and serious bloating.
- Spearmint: Gentle and supportive, best for everyday digestion, mild post-meal heaviness, or sensitive stomachs.
For acute relief, peppermint wins. For consistent daily support, spearmint wins.
3. Hormonal balance
- Spearmint: Studied for its anti-androgen effects. Two cups daily over 30 days has been linked to reduced free testosterone in women with PCOS in small clinical trials.
- Peppermint: No comparable hormonal effects in the research literature.
For PCOS or hormonal acne support, spearmint is the clear choice. Consult your doctor before adding any tea as part of a treatment plan.
4. Stress & focus
- Spearmint: Calming and slightly grounding, pairs well with breathwork, journaling, or a slow afternoon.
- Peppermint: Sharply refreshing, better for tired mornings, brain fog, or a mental reset.
5. Caffeine
Both peppermint and spearmint are naturally caffeine-free in their pure form. If you want mint tea with a gentle caffeine lift, look for a spearmint blend built on a green tea base, like our Makalu Mint Green Tea (more on that below).
Spearmint vs Peppermint in the Kitchen
The same menthol gap that shapes their tea also decides how cooks use them. Get this right and your recipes taste the way they are supposed to.
Spearmint, the cooking mint
Its mild, sweet flavor belongs in savory and fresh dishes: tabbouleh and grain salads, mint chutney, lamb, peas, yogurt sauces, mojitos, and iced drinks. Most recipes that just say "mint" mean spearmint.
Peppermint, the dessert mint
Its bold, cooling punch shines in sweets: chocolate, candy canes, ice cream, brownies, and holiday baking. Peppermint extract in the baking aisle is made from peppermint, not spearmint.
When to Choose Peppermint vs Spearmint
Choose Peppermint If You:
- Love bold, cooling, menthol-forward flavor
- Struggle with acute gas, bloating, or IBS discomfort
- Need sinus or headache relief
- Want a strong post-meal brew
- Prefer intense, refreshing tea over subtle ones
Choose Spearmint If You:
- Prefer mild, sweet, easy-drinking flavor
- Have sensitive digestion or peppermint feels "too much"
- Want hormonal balance support (PCOS, androgenic acne)
- Plan to sip throughout the day
- Want a kid-friendly mint tea
The Smart Middle Ground: Makalu Mint Green Tea
If you have read this far and you are still torn, here is an honest take. Most stores sell pure peppermint or pure spearmint. We took a different route. Makalu Mint Green Tea blends spearmint with three other carefully chosen botanicals so you get the best of what mint tea can offer in a single cup.
What's in Makalu Mint
- Spearmint: Gentle, sweet mint flavor plus hormonal balance support
- Fennel: One of the strongest natural digestives in herbal tea, covering the post-meal relief territory that peppermint usually owns
- Natural eucalyptus essence: Adds the cooling, refreshing finish that peppermint fans miss when they switch to spearmint
- Dried citron: Brightness and a clean lift
- Single-origin green tea base (USDA Organic): Antioxidants, L-theanine for calm focus, and a gentle caffeine boost, something pure mint teas can't offer
Flavor notes: Cooling spearmint, sweet fennel, bright citrus, soft mountain-grown green tea base.
Best for: Hot or iced. Mornings or midday. When you want refreshment plus calm clarity.
Note: only the green tea base is USDA Organic; the spearmint, fennel, eucalyptus essence, and citron are natural botanicals blended in.
This is not a peppermint substitute and we don't pretend otherwise. It is a sophisticated spearmint-led blend that delivers digestive support (via fennel), a cooling sensation (via eucalyptus), and gentle energy (via green tea), three things people often turn to peppermint for, in one balanced cup.
How to Brew Mint Tea (Iced or Hot)
Both peppermint and spearmint are forgiving teas, almost impossible to over-brew. Here is the simple method.
Hot brew
- Water temperature: 200 to 212°F (just off boiling)
- Leaf: 1 teaspoon per 8 oz cup
- Steep time: 5 to 7 minutes (mint won't turn bitter)
- Re-steep: 1 to 2 more infusions, adding 1 minute each time
Iced / cold brew
- Add 1 tablespoon of loose mint or mint blend to 16 oz cold filtered water
- Steep in the fridge for 6 to 8 hours
- Strain, pour over ice, garnish with a sprig of fresh mint or a slice of lemon
Makalu Mint cold-brews beautifully: the green tea base gives it body, the fennel adds natural sweetness, and the eucalyptus gives a refreshing finish without needing sweetener.
Makalu Mint Green Tea blends spearmint with fennel, eucalyptus, and single-origin green tea: refreshing, energizing, and gently soothing in every cup.
Frequently Asked Questions
Look at the leaves and stems. Spearmint has bright green, spear-shaped leaves with a slightly wrinkled surface and green stems. Peppermint has darker leaves, often with purple-tinged veins or edges, and reddish or purplish stems. Peppermint also smells much sharper because it contains around 40 percent menthol, compared with roughly 0.5 percent in spearmint.
Spearmint is the cooking mint. Its mild, sweet flavor suits savory and fresh dishes like salads, tabbouleh, mint chutney, lamb, peas, and mojitos. Peppermint is the baking and dessert mint, with a bold menthol punch that works in chocolate, candy, ice cream, and holiday treats. A simple rule: reach for spearmint in savory cooking and peppermint in sweets.
Peppermint is more effective for acute bloating because it contains around 40% menthol, which relaxes muscles in the digestive tract. Spearmint is gentler and better for everyday digestive support. If your bloating is meal-related, peppermint after eating gives faster relief; if you want daily support, spearmint is the easier daily companion.
Small clinical studies have linked two cups of spearmint tea daily to modest reductions in free testosterone in women with PCOS, which can help with hormonal acne and unwanted facial hair over time. It is not a replacement for medical treatment, but many women add spearmint to their routine. Talk with your doctor before adding it to any treatment plan.
Pure peppermint and pure spearmint teas are both naturally caffeine-free. However, mint blends built on a green tea, black tea, or oolong tea base will contain caffeine from the tea base. Our Makalu Mint Green Tea, for example, contains gentle caffeine from its single-origin green tea base.
Yes, both are generally safe for daily consumption in moderation. Spearmint is especially gentle and is often consumed multiple times daily. If you are pregnant, nursing, take medication, or have a medical condition like GERD (peppermint can worsen acid reflux for some people), check with your doctor first.
Both are excellent iced. Peppermint creates a sharper, more cooling finish that is refreshing on hot days. Spearmint is sweeter and easier to drink in volume. For the most balanced iced option, a spearmint-and-green-tea blend like Makalu Mint cold-brews beautifully: the green tea adds body, the fennel adds natural sweetness, and the eucalyptus delivers cooling refreshment.
Absolutely. Many traditional mint blends use both. Combining them gives you peppermint's cooling intensity with spearmint's sweetness. If you want a ready-made blend that takes this idea further, Makalu Mint pairs spearmint with eucalyptus (for cooling) and fennel (for digestive support) instead of peppermint, for a more refined flavor.
Peppermint can help indirectly, by relaxing digestive muscles and easing tension headaches it can make settling down easier. However, its menthol stimulation is not sedating in itself. For evening calm, spearmint or a mint-chamomile blend tends to work better. Avoid peppermint at night if you have reflux issues, as menthol can relax the esophageal sphincter and worsen heartburn.