1 tablespoon (chopped) of Fresh 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 10 (low), so it raises blood sugar slowly.

What is Fresh coriander?

Fresh coriander is the leafy part of the coriander plant, with delicate leaves growing on slender stems. The leaves are used differently from the dried seeds, and are common in South Asian, Middle Eastern, Latin American and many other cuisines. Their flavour is bright and citrusy, with a distinctive savoury edge. Chop them over curries, soups, beans, salads or tacos, usually just before serving so their fresh aroma comes through.

It is a light, fibre-containing herb and a source of vitamins K and C. Its flavour can be assertive, so start with a small handful and add more to taste; it pairs especially well with lime, chilli and yoghurt.

Fresh 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%

Fresh 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 Fresh 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.

Fresh coriander Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Fresh 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 Fresh 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 Fresh 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 Fresh 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

— Not suitable

Low FODMAP

— Not suitable

Fresh coriander Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

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

Compare Fresh coriander

🌿vs🍅

Fresh coriander vs Tomato5 kcal more per 100 g

→🌿vs🥗

Fresh coriander vs Mixed Green Salad5 kcal more per 100 g

→🌿vs🫑

Fresh coriander vs Red Pepper8 kcal fewer per 100 g

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Fresh coriander vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Fresh coriander

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

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44 kcal

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20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Fresh coriander

Is fresh coriander the same as cilantro?

Yes, they are the same plant. In the US, “cilantro” usually means the fresh leaves and stems, while “coriander” often means the seeds; in the UK and many other places, “coriander” can refer to the fresh herb too.

How should you store fresh coriander so it stays fresh?

Keep fresh coriander refrigerated, with the stems wrapped in a slightly damp paper towel inside a loose bag or container. Remove bruised leaves and avoid sealing the bunch while wet, which can encourage it to become slimy.

Can you freeze fresh coriander?

Yes, but thawed fresh coriander becomes limp, so frozen leaves work better in cooked dishes than as a garnish. Chop the leaves and stems before freezing, or freeze them in a little water or oil for easy additions to soups and sauces.

Why does fresh coriander taste like soap to some people?

Some people perceive fresh coriander as soapy because of genetic differences in how they detect certain aromatic compounds. It is a normal difference in taste perception, not a sign that the herb is spoiled.

Can you eat the stems of fresh coriander?

Yes, the tender stems of fresh coriander are edible and flavorful. Chop them along with the leaves for sauces, soups, or marinades; discard only the tough lower ends if they feel fibrous.

What can you use instead of fresh coriander?

Flat-leaf parsley is the closest easy substitute, though it has a milder, less citrusy flavor. Mint or basil can work in some salads and sauces, but the best choice depends on the dish.

Do you need to wash fresh coriander before using it?

Yes, rinse fresh coriander gently under cool running water before eating it. Separate the leaves enough to remove trapped grit, then pat or spin them dry; wet leaves can dilute dressings and spoil faster.

How are fresh coriander leaves different from coriander seeds?

Fresh coriander leaves taste bright and citrusy, while coriander seeds have a warmer, lightly sweet and spicy flavor. They are not interchangeable in equal amounts, so use the form specified by the recipe.

Can fresh coriander be eaten raw?

Yes, fresh coriander is commonly eaten raw in salads, salsas, chutneys, and as a garnish. Add it near serving time to preserve its fresh aroma, and wash it thoroughly before use.

Which dishes go well with fresh coriander?

Fresh coriander pairs especially well with curries, dals, tacos, salsa, noodle dishes, and lime- or chilli-based sauces. Add it at the end of cooking or at the table so its lively flavor does not fade.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026