1 tablespoon (chopped) of Coriander (5 g) has 1 calories. That works out to 23 calories per 100 g. It contains 0.2 g of carbs, 0.1 g of protein, 0 g of fat and 0.1 g of fiber. Its 15.5 µg of Vitamin K covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Coriander?

Coriander here means the fresh leaves and slender stems of the coriander plant; its dried seeds are also used as a spice. The leaves are often called cilantro in the United States, while coriander is common in the UK and many other places.

Their bright, citrusy flavour is best kept fresh, so they’re often chopped over a dish just before serving. Add them to curries, soups, salads, salsas or bean dishes, or stir them into a chutney. Coriander leaves are low in calories and provide fibre, as well as vitamins K and C. If you’re new to their distinctive taste, start with a small handful; they pair especially well with lime, chilli and legumes.

Coriander Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.7g

· 1% DV

Protein

2.1g

· 4% DV

Fat

0.5g

· 1% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 30% · Fat 17%

Coriander Vitamins & Minerals

Vitamins

Vitamin K

310µg · 258% DV

Vitamin A

337µg · 37% DV

Vitamin C

27mg · 30% DV

Vitamin E

2.5mg · 17% DV

Minerals

Potassium ⭐

521mg · 15% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Calcium

67mg · 7% DV

How Nutritious Is Coriander?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

55/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Coriander Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Coriander

To burn the 23 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Coriander Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Coriander Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Coriander Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Coriander Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Coriander

🌿vs🍅

Coriander vs Tomato5 kcal more per 100 g

→🌿vs🥗

Coriander vs Mixed Green Salad5 kcal more per 100 g

→🌿vs🫑

Coriander vs Red Pepper8 kcal fewer per 100 g

→🌿vs🥄

Coriander vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Coriander

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Coriander

Why does coriander taste like soap to some people?

For some people, coriander leaves have a soapy taste because genetic differences affect how they perceive certain aroma compounds. If you find the flavour unpleasant, use a smaller amount or replace the leaves with parsley in the recipe.

Is coriander the same as cilantro?

Yes. Coriander and cilantro refer to the same plant, but naming varies by region: in the US, cilantro usually means the fresh leaves, while coriander often means the seeds. In many other English-speaking countries, coriander can mean either.

Can you use coriander instead of parsley?

You can, but the flavour will be different. Coriander leaves taste more distinctive and citrusy, while parsley is milder and grassy. Use parsley when you want a less assertive herb or are cooking for someone who dislikes coriander.

How do you store fresh coriander so it lasts longer?

Wrap fresh coriander loosely in a slightly damp paper towel and keep it in a sealed container or bag in the refrigerator. Avoid washing it until you are ready to use it, since excess moisture can make the leaves spoil sooner.

Can you freeze fresh coriander?

Yes, but frozen coriander leaves become soft when thawed, so they are best for cooked dishes rather than salads. Wash and dry the leaves thoroughly, chop them, and freeze in small portions to add straight to soups, sauces, or curries.

How do you wash and prepare coriander?

Rinse coriander gently under cold running water, then pat or spin it dry. The tender stems are edible and can be chopped along with the leaves; remove only thicker, tougher stems if you prefer a more delicate texture.

Are coriander leaves and coriander seeds interchangeable?

No. They come from the same plant but have different flavours: the leaves are fresh and citrusy, while the seeds are warm and earthy. A recipe calling for one usually cannot use the other as a direct, equal-amount substitute.

When should you add coriander to a curry?

Add fresh coriander leaves near the end of cooking or scatter them over the curry just before serving. Prolonged heat dulls their fresh aroma, while adding some after cooking gives the dish a brighter herbal finish.

What dishes go well with fresh coriander?

Fresh coriander works well in salsa, chutneys, curries, noodle dishes, soups, and salads. It is especially useful as a finishing herb alongside lime, chilli, or garlic, where its fresh aroma can stand out rather than being cooked away.

Can you eat coriander raw?

Yes, fresh coriander is commonly eaten raw in salads, sauces, and as a garnish. Wash the leaves thoroughly to remove grit, and add them shortly before serving so they keep their aroma and delicate texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026