Coriander Nutrition Facts

Coriander’s citrus and the floral flavor are useAll Posted in various Asian, Latin, and Indian recipes and European cuisine. The coriander plant’s leaves make cilantro or Chinese parsley, while the spherical seeds manufacture coriander spice. This spice is featured in the garam masala spice blend, used in India’s variety of savory cuisines.

Though it may be difficult to discern what’s what at first, this plant is beneficial to your health! Coriander contains several well-known health and therapeutic advantages, including the potential to decrease blood sugar, give immunity-boosting antioxidants, protect brain and heart health, strengthen and clear skin, support excellent digestion, and relieve IBS symptoms.


Coriander is the name used to describe the dried seeds of the cilantro plant in its most basic form. What’s going on?! Let’s take a step back. The leaves of the coriander plant are commonly referred to as cilantro, which is the Spanish term for coriander.

Things are starting to make sense now, you see. And, as we all know, cilantro is a herb that people either love or despise (more on that in a bit). According to MasterClass, coriander seeds are dried and powdered into a spice used in many European, Asian, Latin, and Indian dishes. The leaves are known as cilantro in the United States but coriander in other countries to add to the confusion.

Coriander Nutrition Facts

nutrition fact

What Is Coriander?

Coriander is a spice made from the coriander plant’s spherical, tan-colored seeds (Coriandrum sativum), which belongs to the parsley family. Coriander refers to the complete plant, including the leaves, stems, seeds, etc. Most people, however, refer to the spice made from the plant’s seeds when they say coriander. The plant’s leaves are cilantro, derived from the Spanish term coriander or Chinese parsley. Coriander roots are frequently used in Thai curries as a spicy ingredient. Coriander is a natural plant found in Europe, Asia, Africa, and the Americas.

Though it may be difficult to discern what’s what at first, this plant is beneficial to your health! Coriander contains several well-known health and therapeutic advantages, including the potential to decrease blood sugar, give immunity-boosting antioxidants, protect brain and heart health, strengthen and clear skin, support excellent digestion, and relieve IBS symptoms.

What Are the Health Benefits of Coriander?

Coriander’s vitamins, minerals, and antioxidants have numerous health benefits. Vitamin K is abundant in coriander leaves and seeds, and it plays a crucial role in blood clotting.

Vitamin K also aids in the regeneration of your bones, which can help you avoid diseases like osteoporosis. Furthermore, evidence suggests that vitamin K may help reduce your risk of heart disease.

Coriander leaves and seeds can also provide health benefits like:

Fewer Free Radicals

Coriander is high in antioxidants, which are beneficial in the fight against free radicals in the body. Free radicals are unstable oxygen molecules that can harm your cells, resulting in cancer, heart disease, and other illnesses. Coriander’s antioxidants aid in the removal of free radicals from the body, lowering the risk of certain malignancies and even slowing the aging process.

Lowered Risk of Heart Disease

Coriander offers several health-promoting properties that can help your heart. The herb is a diuretic, which can help you flush out excess salt and lower your blood pressure. According to a preliminary study, coriander may also help lower “bad” LDL cholesterol, lowering your risk of atherosclerosis, a kind of coronary heart disease.

Reduced Inflammation

Coriander is effective in reducing inflammation in the body. Inflammation has been related to several unpleasant illnesses, including cancer and heart disease. Coriander’s antioxidants have been related to reduced inflammation and inhibited cancer cell development in the lab.

Reduced Blood Sugar Levels

Coriander seeds have been demonstrated to help people with diabetes lower their blood sugar levels. According to recent research, coriander appears to help activate enzymes that help your body absorb blood glucose effectively. While additional research is needed, those with high blood sugar may benefit from increasing their coriander intake.

What Does Coriander Taste Like?

Coriander seeds have a pleasant citrus scent and flavor. The flavor complements cumin wonderfully, and many recipes call for equal amounts of the two spices. The leaves of the plant and the ripening seeds have entirely different flavors and cannot be swapped. Fresh cilantro has a sharp flavor, and a small fraction of the population finds it soapy. Coriander is a very fresh-tasting spice with a floral and lemony flavor. Its moderately sweet, lemony flavor is frequently combined with other spices in savory dishes; cumin and coriander are frequently used together.

When lightly toasted, coriander seeds produce a bright, warm, floral, lemony flavor and scent into the surrounding air. Mmm! Fresh coriander should also have a pleasant, tangy, and lemony flavor, according to MasterClass. Coriander’s gently nutty flavor is frequently used in spice blends to help harmonize even the most complex flavors. Coriander is frequently used in Egyptian dukkah and Indian garam masala, and it’s also frequently blended with cumin, cinnamon, and fennel.

How to Cook With Coriander?

In pickling and brining, whole seeds are occasionally used. Before using, coriander seeds are typically toasted and pulverized; otherwise, they might be challenging to chew. Ground coriander is a spice used in various foods, including curries and baked goods. Dry roast them at a low temperature in a pan or the oven, then grind them into ground coriander in a spice grinder. Make sure you read the recipes thoroughly. If a bouquet of coriander is called for, or you’re told to chop the coriander and discard the stems, you’re talking about fresh cilantro leaves, not coriander seeds.

Coriander is used in various delicious foods, including rice, potatoes, slaw, sauces, soups, and smoothies. Ground coriander is frequently used with cumin to create a flavor that dances on the tongue. Because coriander and cumin complement each other so nicely, they are frequently used interchangeably. According to Thrive Cuisine, coriander has a delicious cardamom flavor with vibrant lemon pepper undertones. Because it provides an excellent balance against sweets and sweeter spices, it’s a common addition in curry recipes and baked products. It has the remarkable capacity to make blueberry-flavored baked items taste even more blueberry-like.

Whole coriander seeds are frequently used in pickling and bringing to add warmth. Before being added to recipes or ground into a powder, the seeds are usually carefully roasted to release their enticing aroma. The longer this lively, versatile spice is cooked, its flavor becomes more affluent.

Where to Buy Coriander?

Whole and ground coriander can be found in the spice department of the shop. If you don’t use it often, buy the whole seeds and toast and ground them right before using them to get the most excellent flavor. The potency of ground spices degrades quickly. Check to verify if the seeds should be washed before storing if you’re buying in bulk or at an international market. They can be dried in the sun or a low-temperature oven after washing.

When buying cilantro, look for leaves that are brilliant green in color and free of yellow spots or wilting. Gardeners could be interested in planting their coriander plants. Coriander is a hardy annual that thrives in loamy soil and direct sunlight and should be planted simultaneously as parsley in your area. You’ll be able to use the fresh leaves and collect the seeds.

How to Use Coriander?

Coriander is a term used in the United States to describe the plant’s seeds. Because coriander is easy to grow indoors, it is available all year in supermarkets and spice shops around the country. These seeds can be used whole or processed into powder as a spice. Keeping your coriander fresh from receiving the most excellent flavor is critical. Buy coriander whole and ground it using a pepper mill or a mortar and pestle right before using it for the best results.

Coriander is used in a wide variety of dishes. Here are some ways to add coriander to your diet:

  • Add coriander to chili
  • Make coriander rice
  • Roll coriander into meatballs
  • Rub coriander and other spices on the chicken
  • Include coriander in a curry
  • Add coriander to black beans
  • Add coriander to salsa


Coriander is high in vitamin A, which helps nourish your retinas, keep your eyes moist, and safeguard your vision. Coriander is exceptionally high in vitamin C, essential for a healthy immune system. Getting adequate vitamin C keeps your white blood cells healthy and aids iron absorption. Vitamin C is also involved in wound healing and collagen formation, contributing to skin firmness.