Coriander Leaves (Cilantro): Calories, Nutrition and Health Benefits

A nutrient-dense herb packed with antioxidants, vitamin K, and powerful health benefits at just 23 calories per 100g.

Quick Nutrition Facts

Per 100g Fresh Coriander Leaves

Nutrient	Amount
Calories	23 kcal
Protein	2.13g
Carbohydrates	3.67g
Fiber	2.8g
Sugars	0.87g
Fat	0.52g
Vitamin K	310 mcg
Vitamin C	27mg
Vitamin A	337 mcg
Folate	62 mcg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Coriander leaves provide 388% of your daily vitamin K needs in just 100g. The powerful antioxidants quercetin and kaempferol support detoxification and may help regulate blood sugar levels naturally.

Myth Busters

MYTH #1: Coriander Is Just a Garnish with No Nutritional Value

TRUTH: Far from it! Coriander leaves are packed with antioxidants including quercetin, kaempferol, and beta-carotene, provide 388% of daily vitamin K, and contain anti-inflammatory compounds. Every sprig adds real nutritional value.

MYTH #2: Eating Too Much Coriander Is Dangerous

TRUTH: Coriander leaves are safe to consume in normal culinary amounts (10-50g daily). Only those on blood thinners (warfarin) need to maintain consistent vitamin K intake. There's no evidence of toxicity from regular consumption.

MYTH #3: Coriander Causes Heavy Metal Toxicity

TRUTH: Actually the opposite - coriander has been studied for its potential to help remove heavy metals from the body through its chelating properties. It's being researched as a natural detoxifier, not a source of contamination.

MYTH #4: Coriander and Cilantro Are Different Plants

TRUTH: They're the same plant (Coriandrum sativum). "Coriander leaves" or "dhaniya" is used in India/UK, while "cilantro" is the Spanish name used in Americas. The seeds are called coriander seeds universally.

MYTH #5: Coriander Raises Blood Sugar

TRUTH: Studies show the opposite - coriander may help lower blood glucose levels and improve insulin function. With a low GI of 32 and negligible carbs, it's excellent for diabetes management.

MYTH #6: Cooked Coriander Loses All Nutrients

TRUTH: While heat-sensitive vitamin C decreases with cooking, most antioxidants, minerals, and fiber remain intact. For maximum benefits, use both cooked (in curries) and raw (as garnish, chutney).

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 23 calories per 100g with high fiber (2.8g) and water content. Adds flavor without calories, supports metabolism.
Muscle Gain		Contains 2.13g protein per 100g and anti-inflammatory compounds that support recovery. Use generously as garnish.
Diabetes Management		Very low GI (32), studies show blood sugar lowering effects, high fiber content aids glucose control.
PCOS Management		Anti-inflammatory properties, low calorie, supports hormone balance through liver detoxification.
Pregnancy Nutrition		Rich in folate (62mcg), vitamin K essential for fetal development, iron aids hemoglobin production.
Viral/Flu Recovery		High vitamin C (27mg), antimicrobial properties, antioxidants boost immunity, easy to digest.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Cultural Significance

Coriander (Coriandrum sativum) has been cultivated for over 7,000 years, with seeds found in ancient Egyptian tombs and mentions in Sanskrit texts.

In India:

Called "dhaniya" in Hindi, essential to Indian cuisine
Used in Ayurveda for cooling properties (pitta balancing)
Fresh leaves garnish curries, dals, biryanis, and chutneys
Coriander-mint chutney is a staple accompaniment
Both leaves and seeds (dhania) used extensively
Traditional remedy for digestive issues and inflammation

Global Impact:

Native to Mediterranean and Middle East
Essential herb in Mexican, Thai, Vietnamese, and Middle Eastern cuisines
Called "cilantro" in Americas, "Chinese parsley" in Asia
One of the world's most widely used culinary herbs
Grows easily in most climates, available year-round

Compare & Substitute

Coriander Leaves vs Similar Herbs (Per 100g)

Nutrient	🌿 Coriander	🌿 Parsley	🌱 Mint	🌿 Basil
Calories	23 kcal	36 kcal	44 kcal	23 kcal
Carbs	3.67g	6.33g	8.41g	2.65g
Fiber	2.8g	3.3g	6.8g	1.6g
Protein	2.13g	2.97g	3.75g	3.15g
Fat	0.52g	0.79g	0.73g	0.64g
Vitamin K	310 mcg (388% DV)	1640 mcg (2050% DV)	0 mcg	414.8 mcg (519% DV)
Vitamin C	27mg	133mg	13.3mg	18mg
Folate	62 mcg	152 mcg	105 mcg	68 mcg
Best For	Indian/Mexican dishes	High vitamin K, garnish	Digestive aid, beverages	Italian dishes, pesto

Frequently Asked Questions

Are coriander leaves good for weight loss?

Yes, coriander leaves are excellent for weight loss. With only 23 calories per 100g and high fiber content (2.8g), they add abundant flavor and nutrients without adding significant calories.

Benefits: Support metabolism through antioxidants; promote detoxification; reduce bloating; act as natural diuretic; add volume to meals.

Best use: Add 20-30g daily to salads, smoothies, chutneys, soups, curries as garnish.

Can diabetics eat coriander leaves?

Absolutely. Coriander leaves have a very low glycemic index (32) and contain minimal carbs (3.67g per 100g). Research suggests they may actively help lower blood sugar levels.

Diabetes benefits: High fiber slows glucose absorption; antioxidants improve insulin sensitivity; studies show blood sugar lowering effects; virtually carb-free garnish option.

Usage tips: Add fresh to every meal; make coriander-mint chutney; blend into smoothies; use in diabetic-friendly recipes.

How much vitamin K is in coriander leaves?

Coriander leaves contain approximately 310 mcg of vitamin K per 100g, providing 388% of the daily recommended value. This makes them one of the richest sources among culinary herbs.

Important note: Those taking blood thinners (warfarin/Coumadin) should maintain consistent vitamin K intake. Consult your doctor before increasing coriander consumption significantly.

Other nutrients: Also rich in vitamin A (337 mcg), vitamin C (27mg), folate (62 mcg).

What are the main health benefits of coriander leaves?

Key Benefits:

Powerful Antioxidants: Quercetin, kaempferol protect against oxidative stress and inflammation
Blood Sugar Control: May lower glucose levels and improve insulin function
Heart Health: May reduce LDL cholesterol and blood pressure
Detoxification: Helps remove heavy metals and supports liver function
Digestive Health: Relieves bloating, gas, and indigestion
Bone Health: Abundant vitamin K essential for bone density and calcium absorption

Can I eat coriander leaves every day?

Yes, eating coriander leaves daily is safe and beneficial for most people. They're nutrient-dense with no known toxicity at culinary doses.

Daily recommendations: 10-30g for flavor and health benefits; 50-100g for therapeutic effects (detox, blood sugar management).

How to use: Fresh garnish on meals; coriander-mint chutney; blend into smoothies; add to salads; cook in curries and soups.

Caution: Those on blood thinners should maintain consistent intake and consult healthcare providers due to high vitamin K content.

Is coriander and cilantro the same?

Yes, coriander leaves and cilantro refer to the exact same plant (Coriandrum sativum). The naming differs by region:

Regional names:

India/UK/Europe: Coriander leaves or dhaniya (Hindi)
USA/Latin America: Cilantro
China/Asia: Chinese parsley
Seeds: Called "coriander seeds" universally

Difference from seeds: The seeds (coriander/dhania) have a different, citrusy-warm flavor used as a spice, while fresh leaves have a bright, herbaceous taste.

How should I store fresh coriander leaves?

Best storage methods:

Refrigerator (5-7 days): Trim stems, place in jar with water (like flowers), cover loosely with plastic bag, change water every 2 days
Wrapped method (7-10 days): Wrap unwashed leaves in paper towel, place in plastic bag with air holes
Freezer (3-6 months): Chop leaves, freeze in ice cube trays with water or oil; use directly in cooking

Tips: Don't wash before storing (causes rot); store away from ethylene-producing fruits; use stems too (full of flavor).

Does coriander help with detox?

Research suggests coriander may support natural detoxification processes. Studies indicate potential for binding and removing heavy metals like mercury, lead, and aluminum from the body.

Detox benefits: Chelating properties bind to heavy metals; supports liver function; antioxidants neutralize free radicals; promotes kidney function.

Detox usage: Blend 30-50g fresh leaves into smoothies; make coriander juice; consume daily for 2-4 weeks.

Note: While promising, more human studies are needed. Consult healthcare provider for serious heavy metal exposure.