Cilantro: Calorías, Nutrition and Beneficios para la Salud
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Perplexity Powerhouse herb packed con antioxidantes, vitamina K, and anti-inflammatory compounds—virtually calorie-gratis superfood.
Hechos Nutricionales Rápidos
Per 1/4 Cup Fresco Cilantro (4g)
| Nutriente | Cantidad |
|---|---|
| calorías | 1 kcal |
| proteínas | 0.1g |
| hidratos de carbono | 0.1g |
| fibra | 0.1g |
| Azúcar | 0g |
| grasas | 0g |
| Vitamina K | 12mcg |
| Vitamina A | 2.7mcg |
| Vitamina C | 0.2mg |
| hierro | 0.02mg |
Desglose de Macronutrientes
CONSEJO DEL NUTRICIONISTA
Cilantro es a nutritional powerhouse despite minimal calorías. Its concentrated antioxidantes and phytonutrients deliver disproportionate beneficios para la salud. Fresco Cilantro retains más volatile oils (responsible for aroma and antimicrobial action) que dried. Usar liberally in salads, salsas, curries, and chutneys to enhance flavor mientras adding zero meaningful calorías.
Cazamitos
MITO #1: Cilantro "Detoxes" Heavy Metals (Complete Removal)
REALIDAD: Cilantro contiene compounds ese bind to certain metals, but claiming complete detoxification es overblown. Qué's real: Cilantro proporciona potent antioxidantes and anti-inflammatory compounds ese support overall health. Usar it for flavor and nutrition, not as a medical detox.
MITO #2: Everyone Loves Cilantro Taste
REALIDAD: Aproximadamente 14% of personas (mostly genetic, linked to OR6A2 gene) perceive Cilantro as soapy. Este genetic variation es bien-documented in genetic studies. Not a personal flaw—it's biology. Parsley or mint son excellent substitutes.
MITO #3: Cilantro Has No Nutritional Value (It's Solo for Flavor)
REALIDAD: Cilantro es nutrient-dense. Solo 1/4 cup proporciona 12mcg vitamina K (15% DV) for salud ósea and blood clotting, plus measurable antioxidantes and hierro. Usar as a nutritivo garnish, not decoration.
MITO #4: Cilantro Loses Todo Benefits Cuando Cocido
REALIDAD: Mientras fresco Cilantro retains maximum volatile oils, cocido Cilantro retains beneficioso polyphenols and antioxidantes. Sin embargo, fresco Cilantro es preferred cuando possible to maximize volatile oil content and antimicrobial properties.
MITO #5: Cilantro Es Solo a Culinary Herb, Not Health-Promoting
REALIDAD: La investigación muestra Cilantro extracts possess antimicrobial, antioxidant, and anti-inflammatory properties. Studies suggest potential benefits for salud digestiva, inflamación reduction, and azúcar en sangre management.
NutriScore by Objetivos de Salud
| Objetivo de Salud | NutriScore | ¿Por qué esta puntuación? |
|---|---|---|
| pérdida de peso |  | 1 calorie por porción, zero azúcar, zero grasas. Perfect flavor replacement for salt. Unlimited consumption. Enhances bajo-calorie meals sin calorie burden. |
| ganancia muscular |  | Minimal macros but proporciona hierro, antioxidantes for recovery. Usar as nutritivo garnish; pair con proteínas-rich meals. |
| diabetes Management | | Zero carbohidratos, zero azúcar, zero impact on glucose. Research suggests compounds puede improve insulin secretion. No porción limits. |
| SOP Management | | Zero metabolic load, anti-inflammatory properties support SOP management. Perfect bajo-calorie flavor enhancer for hormone-sensitive diets. |
| embarazo Nutrition | | Rich in vitamina K for salud ósea, carries trace hierro. Anti-inflammatory properties puede reduce embarazo inflamación. Usar in salads and chutneys liberally. |
| Viral/Recuperación de Gripe | | Antimicrobial properties support immune function. Los estudios muestran Cilantro extract antimicrobial against common pathogens. Light on digestion. |
NUTRICIÓN PERSONALIZADA
Registra tus comidas con NutriScan para personalizados NutriScores based on your specific health goals!
Respuesta de Azúcar en Sangre to Cilantro
Cilantro has virtually zero impact on glucosa en sangre due to negligible carbohydrate content.
Curva Típica de Respuesta de Glucosa
*Este gráfico muestra respuesta típica de glucosa en sangre para individuos sanos en general. Las respuestas individuales pueden variar. No es consejo médico.*
Cómo to Maximize Benefits
- 🫒 Olive oil - Maximizes antioxidant and vitamina K absorption
- 🥑 Avocado - Grasas-soluble nutrient absorption, creamy texture
- 🧀 Lime juice - Enhances flavor, citric acid aids hierro absorption
- 🌱 Garlic - Complementary antimicrobial compounds, synergistic benefits
Importancia Cultural
Cilantro (también called coriander leaf) originated in Southern Europe and West Asia, becoming esencial in Indian, Mexican, Thai, and Mediterranean cuisines over 5,000 years.
In India:
- Known as "dhania patra" or "kothmir" in Hindi; integral to Indian cuisine
- Coriander seeds (dried fruit) son distinct from Cilantro leaves; ambos usado extensively
- Esencial in chutneys, curries, sambar, and fresco salads (kachumber)
- In Ayurveda, Cilantro considered cooling (shita) herb supporting digestion
- Widely cultivated; India world's largest coriander producer and exporter
Global Impact:
- Usado in Mexican salsas, Thai curries, Mediterranean salads
- Cilantro-coriander relationship unique (leaf vs. seed from mismo plant)
- Popular in Vietnamese, Cambodian, Laotian cuisines
- Growing research into antimicrobial and anti-inflammatory properties
Compara y Sustituye
Cilantro vs Similar Herbs (Por 100g)
| Nutriente | 🌿 Cilantro | 🌱 Parsley | 🌿 Mint | 🫒 Basil |
|---|---|---|---|---|
| calorías | 23 kcal | 36 kcal | 44 kcal | 23 kcal |
| Carbohidratos | 3.7g | 6.3g | 8.4g | 2.7g |
| fibra | 2.8g | 3.3g | 1.3g | 1.7g |
| proteínas | 2.1g | 2.7g | 3.8g | 3.2g |
| grasas | 0.5g | 0.4g | 0.9g | 0.6g |
| Vitamina K | 310mcg | 1640mcg | 423mcg | 27mcg |
| hierro | 1.8mg | 6.2mg | 15.6mg | 3.2mg |
| Mejor Para | Salsa, curry, chutney, color | Garnish, rich mineral content | Beverages, digestion, fresco | Italian, sweet aroma |
Preguntas Frecuentes
Es Cilantro bueno for pérdida de peso?
Absolutely. Cilantro es virtually calorie-gratis (1 calorie per 4g) con zero azúcar and zero grasas. Más importantly, Cilantro replaces salt in recipes, reducing sodio cravings and supporting pérdida de peso. Consume liberally in salads, salsas, chutneys, and curries for flavor sin calorías.
¿Pueden los diabéticos comer Cilantro?
Yes, freely. Cilantro contiene negligible carbohidratos and zero azúcar. Research indicates Cilantro puede improve insulin secretion, making it beneficioso for glucose management. Usar in todo meals sin porción concern.
Does Cilantro realmente detoxify el body?
El "detox" claim es exaggerated marketing. Cilantro contiene compounds ese bind to certain metals, but complete detoxification es not established. Qué's proven: Cilantro proporciona potent antioxidantes, anti-inflammatory compounds, and antimicrobial properties ese support overall health. Usar for nutrition and flavor, not as medical treatment.
Qué es el Cilantro-soap gene?
Aproximadamente 14% of personas carry el OR6A2 gene variant ese makes Cilantro taste soapy. Este genetic difference es bien-documented and not cultural—it's biology. If Cilantro tastes soapy, intentar parsley, mint, or tarragon instead.
Cómo mucho vitamina K does Cilantro provide?
Solo 1/4 cup (4g) Cilantro proporciona 12mcg vitamina K (15% DV). Half a cup meets diario vitamina K needs for salud ósea and blood clotting—critical for embarazo. Fresco Cilantro es más nutrient-dense que dried.
Es fresco or dried Cilantro mejor?
Fresco Cilantro retains volatile oils responsible for antimicrobial action and distinctive aroma. Dried Cilantro loses volatile oils but retains polyphenol antioxidantes. Fresco es nutritionally superior; usar dried solo cuando fresco es unavailable.
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