Coriander
A fragrant herb used globally for its bright flavor and nutritional properties.
What is a Coriander?
Coriander, also known as cilantro in the United States, is a versatile herb that comes from the Coriandrum sativum plant. Native to regions spanning Southern Europe, Northern Africa, and Southwestern Asia, coriander has been used in cuisines around the world for thousands of years. The plant provides usable seeds (coriander seeds) and leaves (called cilantro in some areas), offering varied uses across different cultures.
Coriander leaves have a citrusy, slightly peppery flavor and tender texture, while coriander seeds are warm, nutty, and aromatic. The herb is a staple in dishes such as salsas, curries, and soups, and pairs beautifully with both savory and spicy profiles. Its bright flavor can accentuate salads, dips, and marinades.
Nutritionally, coriander is loaded with vitamins such as A, K, and C, along with minerals like potassium and manganese. It is low in calories yet offers a significant antioxidant profile, combating oxidative stress in the body.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
Smart Nutrition Tracking with SnapCalorie
Health Benefits of Corianders
Boosts Immune Function
Coriander is a great source of Vitamin C, a key antioxidant that supports immune health and helps the body combat infections and inflammation.
- Rich in Vitamin C
- Rich in Antioxidants
Promotes Healthy Bones
Packed with Vitamin K, coriander supports bone mineral density and aids in proper blood clotting, making it essential for strong and healthy bones.
- Rich in Vitamin K
- Rich in Calcium
Supports Heart Health
Coriander contains potassium, which helps regulate blood pressure, along with antioxidants that reduce oxidative stress linked to heart disease.
- Rich in Potassium
- Rich in Antioxidants
Improves Digestion
Coriander's fiber content aids digestion and promotes gut health, while its essential oils may reduce bloating and discomfort.
- Rich in Fiber
- Rich in Essential Oils
Diet Compatibility
Is Coriander suitable for your diet? Here's what you need to know:
Compare Coriander to Similar Foods
See how Coriander stacks up against other popular foods:
ð―ïļ How to Enjoy Corianders
Breakfast
Sprinkle fresh coriander on scrambled eggs or avocado toast.
Tip: Adds a burst of freshness and a nutrient boost to your morning meal.
Lunch
Mix into grain bowls or cold pasta salads.
Tip: Pairs well with quinoa, rice, or chickpeas for a vibrant lunch.
Dinner
Use as a garnish for soups, curries, or grilled meats.
Tip: Add at the end of cooking to preserve its bright flavor.
Snack
Blend into coriander hummus or guacamole for dipping.
Tip: Combine with lemon juice and olive oil to create a fresh, zesty snack.
â The Bottom Line
Coriander is a flavorful herb packed with vitamins, antioxidants, and essential oils, making it a nutritious addition to any dish. Its benefits include bolstering immunity, supporting heart and bone health, and improving digestion, all while being incredibly low in calories.
Incorporate coriander into your meals for a fresh, vibrant flavor that enhances soups, salads, dips, and entrees. Whether you enjoy it raw or cooked, coriander's versatility and nutrition make it a must-have in your kitchen.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
