Calories in Coriander: Nutritional facts for Coriander Types

One hundred grams (3.5 oz) of fresh cilantro leaves contain 23 calories. One hundred grams of dried coriander seeds contain 298 calories.

One kilogram (2.2 lbs) of fresh cilantro leaves contains 230 calories. One kilogram of dried coriander seeds contains 2980 calories.

A sprig of cilantro (a few stems with leaves), weighing 2-3 g, contains less than 1 calorie. A small retail bunch of cilantro, which might yield 30-40 g (1.1-1.4 oz) of usable leaves and tender stems, would provide 7-9 calories.

Cilantro, the fresh leaves of the Coriandrum sativum plant, is more than just a flavorful herb. It also offers a range of health benefits due to its rich content of vitamins, minerals, and potent antioxidants, such as:

• Rich in Antioxidants: Cilantro contains various antioxidants, including terpenes, polyphenols, and flavonoids like quercetin, which help protect cells from damage caused by free radicals. These compounds may reduce inflammation and have anticancer properties (Wong PYY, Kitts DD., 2006, "Studies on the dual antioxidant and antibacterial properties of parsley (Petroselinum crispum) and cilantro (Coriandrum sativum) extracts").
• Excellent Source of Vitamin K: Cilantro is packed with Vitamin K, an essential nutrient for blood clotting and bone health, playing a role in bone mineralization.
• Good Source of Vitamin A: It provides significant amounts of Vitamin A in the form of carotenoids (like beta-carotene), which are important for good vision, immune function, and skin health.
• Contains Vitamin C: Cilantro offers a good amount of Vitamin C, another powerful antioxidant that supports the immune system and is necessary for collagen production.
• May Help Lower Blood Sugar: Some animal studies and traditional uses suggest cilantro may have blood sugar-lowering effects, potentially by enhancing enzyme activity that removes sugar from the blood (Eidi M, Eidi A, Saeidi A, Molanaei S, Soghrati V, Antihyperglycemic and antioxidant effect of a hydroalcoholic extract of Coriandrum sativum L. seed in experimentally induced diabetic rats. J Med Food. 2009). More human research is needed.
• May Benefit Heart Health: Cilantro may help lower risk factors for heart disease, such as high blood pressure and LDL ("bad") cholesterol levels. Some studies suggest it can act as a diuretic, helping the body excrete excess sodium and water (Delaquis P, et al., 2002, "Antimicrobial activity of essential oil of Coriandrum sativum").
• May Protect Brain Health: The antioxidants in cilantro may help reduce inflammation in the brain and protect against oxidative stress, potentially benefiting cognitive function and protecting against neurodegenerative diseases, though research is ongoing.
• Promotes Digestive Health: Traditionally, cilantro has been used to aid digestion and soothe an upset stomach. Its compounds may help stimulate appetite and digestive enzyme secretion.
• May Have Antibacterial and Antifungal Properties: Essential oils from cilantro have demonstrated antibacterial and antifungal activity against various pathogens, suggesting a role in food safety and potentially in fighting infections.
• May Help Reduce Anxiety: Some animal studies suggest that cilantro extract may have anxiolytic (anti-anxiety) effects, though human studies are needed to confirm this (Mahendra P, Bisht S., 2011, "Anti-anxiety activity of Coriandrum sativum assessed using different experimental anxiety models").

Consumption of coriander (both cilantro leaves and coriander seeds) is generally safe for most people when used in culinary amounts, but some potential downsides exist, including:

• Allergic Reactions: Allergic reactions to cilantro or coriander, though not extremely common, can occur. Symptoms can range from mild skin rashes or hives to more severe reactions in sensitive individuals.
• "Soapy" Taste Perception (Cilantro Leaves): A significant portion of the population has a genetic variation (related to olfactory receptor genes like OR6A2) that causes them to perceive cilantro leaves as having a "soapy" or unpleasant taste (Eriksson N, et al., 2012, "A genetic variant near olfactory receptor genes influences cilantro preference"). This is not a health risk but a sensory issue.
• Photosensitivity (Rare, High Doses): Some compounds in coriander, particularly in very high concentrations or in essential oil form, could potentially increase skin sensitivity to sunlight in some individuals, though this is rare with typical culinary use of leaves or seeds.
• Potential for Lowering Blood Sugar Too Much (with medication): Due to its potential to lower blood sugar, individuals on diabetes medication should monitor their blood sugar levels if consuming large amounts of cilantro or coriander extract, as it might potentiate the effects of their medication.
• Gastrointestinal Issues (in excess): Consuming very large quantities of coriander seeds, due to their fiber content, could theoretically lead to digestive discomfort like bloating or gas in some people.
• Skin Irritation (from handling): Some individuals may experience mild skin irritation or contact dermatitis from handling large quantities of fresh cilantro.

Yes, cilantro is very good for you. It is a low-calorie herb packed with an impressive array of vitamins, particularly Vitamin K and Vitamin A, and a good amount of Vitamin C. It also provides essential minerals and a wealth of antioxidants, including polyphenols and flavonoids. These compounds contribute to its health-promoting properties, such as reducing oxidative stress and inflammation. Research by Sahib NG, et al. (2013), "Coriander (Coriandrum sativum L.): a potential source of high-value components for functional foods and nutraceuticals -- A review," highlights the diverse phytochemicals in coriander and their potential health benefits. Its inclusion in the diet can enhance flavor while boosting nutrient intake, making it a valuable and healthy addition to many meals.

The calorie content of coriander changes dramatically based on the part of the plant used and its preparation. Fresh cilantro leaves are very low in calories, providing only 23 calories per 100g due to their high water content. Coriander root would also be low in calories. In stark contrast, dried coriander seeds are significantly more calorie-dense, containing around 298 calories per 100g. This is because the drying process removes water and concentrates all other components, including fats, proteins, and carbohydrates (especially fiber). Ground coriander, being simply ground seeds, has the same calorie density as whole seeds. Chinese coriander (culantro), while a different plant, has a fresh leaf form and thus a similarly low calorie count to regular cilantro leaves.

Yes, Chinese coriander, also known as culantro or Ngo Gai (Eryngium foetidum), tastes noticeably different from regular coriander (cilantro, Coriandrum sativum), although they share some similar aromatic compounds. The flavor profile of Chinese coriander is much more potent, pungent, and intense than that of cilantro. Many describe its taste as being a stronger, earthier, and sometimes slightly more bitter version of cilantro, with a very robust aroma that holds up well to cooking, unlike cilantro which tends to lose its flavor when heated for long periods. While both have citrusy and herbaceous notes, Chinese coriander's flavor is often considered more assertive and lingering. Due to its strength, it's often used more sparingly than cilantro.

Coriander (Coriandrum sativum) is an ancient herb and spice with a history stretching back thousands of years. Its exact wild origin is somewhat uncertain, but it is generally believed to be native to regions spanning Southern Europe, North Africa, and Southwestern Asia. Archaeological evidence of coriander has been found in ancient Egyptian tombs dating back to over 3,000 years ago, and it is mentioned in ancient Sanskrit texts and the Old Testament, indicating its long history of cultivation and use. It was utilized by the ancient Greeks and Romans for both culinary and medicinal purposes. From these regions, its cultivation spread throughout Europe, Asia, and eventually to the Americas.

Coriander (both seeds and fresh cilantro leaves) consumption is highest in countries where it is a fundamental component of the national cuisine. India is a massive consumer, using both seeds and leaves extensively. Mexico and many other Latin American countries rely heavily on fresh cilantro. Middle Eastern and North African countries use both seeds and leaves widely. Southeast Asian countries like Thailand and Vietnam make significant use of fresh cilantro and sometimes coriander root. In China, cilantro is used, though perhaps less ubiquitously than in some other Asian cuisines. Western countries like the United States and those in Europe are also significant consumers, particularly of fresh cilantro in Mexican and Asian-inspired dishes, and ground coriander in spice blends.