Coriander (cilantro) leaves, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 27 MG | 30% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.6 MG | 11% | |
| Vitamin B-6 | 0.1 MG | 9% | |
| Folate, total | 62 UG | 16% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 337 UG | 37% | |
| Vitamin E (alpha-tocopherol) | 2.5 MG | 17% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 310 UG | 258% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 67 MG | 5% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 26 MG | 6% | |
| Phosphorus, P | 48 MG | 4% | |
| Potassium, K | 521 MG | 11% | |
| Sodium, Na | 46 MG | 2% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.2 MG | 25% | |
| Manganese, Mn | 0.4 MG | 19% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Copper, Cu (25% DV).
- Good source of Vitamin C, total ascorbic acid (30% DV).
- Good source of Vitamin A, RAE (37% DV).
About Coriander (cilantro) leaves, raw
This bright green herb is known for its distinctive, citrusy aroma and fresh flavor that can transform a dish with just a sprinkle. It's widely used in cuisines from Mexico to Southeast Asia, often as a garnish for soups, curries, tacos, and salads. Some people love its vibrant taste, while others are genetically predisposed to find it soapy—a fascinating quirk of human taste perception. Beyond its culinary versatility, this herb is remarkably low in calories, making it a nutrient-dense way to add flavor without extra energy intake.
Nutritionally, it offers a surprising range of benefits despite its light profile. It contains a modest amount of protein and fiber, along with a small dose of healthy fats. Most notably, it's a source of antioxidants and vitamins like vitamin K, which supports bone health and proper blood clotting. Its natural compounds have been studied for potential anti-inflammatory and digestive benefits, though more research is needed to confirm specific health effects. Whether tossed into a salsa, blended into a sauce, or stirred into a hot dish at the last minute, this herb is an easy way to enhance both flavor and nutritional value.
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