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Coriander (Cilantro): Nutrition, Benefits, and Side Effects

Cilantro, also known as coriander, is a nutritious herb that is rich in several vitamins, minerals, and antioxidants.

Coriander not only has the best flavor, but it is also a medicinal plant that has many properties. seeds, powder, and coriander leaves are widely used for cooking and ayurvedic herbs. It has many vitamins and minerals along with anti-bacterial properties, hence it is useful for health. So let’s talk today about coriander benefits for health, which is an integral part of Indian cuisine.

What is cilantro (coriander) ?

Cilantro (Coriandrum sativum L) is part of the Apiaceae family and is related to parsley, carrots, and celery. It is a herbal plant used to flavor international dishes.

These versatile herb seeds are called coriander, while its leaves are called cilantro.

Coriander is a plant whose green leaves and seeds are used to make vegetables and chutney. Coriander leaves are fragrant, hence it is used to decorate the dish and enhance its taste. Apart from this, coriander seeds are also used. Coriander seeds are grind into a powder. And this powder is also used as a spice.

In addition, it is one of the most useful essential oil and also use as a seasoning in food preparation.

Others name are Dhania (Hindi), Dhanya, Dhanyaka, Kustumburu, Vitnnaka (Sanskrit), Coriander (English).

Nutritional Profile Of Cilantro (coriander)

Here is an overview of the nutritional profile of cilantro:

  • Calories: Cilantro is low in calories, with approximately 1 calorie per gram.
  • Carbohydrates: Cilantro contains about 0.2 grams of carbohydrates per gram.
  • Fiber: Cilantro is a good source of dietary fiber, with approximately 0.1 grams of fiber per gram.
  • Vitamins and minerals: Cilantro is particularly high in vitamin K, with about 62% of the daily recommended intake in just one cup (about 16 grams). It is also a good source of vitamin C, vitamin A, and potassium. Additionally, cilantro contains small amounts of other minerals such as calcium, iron, and magnesium.
  • Antioxidants: Cilantro is rich in several antioxidants, including quercetin, kaempferol, and beta-carotene. These antioxidants may help to protect the body from damage caused by free radicals.


Water92.21 G
Energy23 Kcal
Protein2.13 g
Total lipid (fat)0.52 g
Carbohydrates, by the difference3.67 g
Fiber, total dietary2.8 g
Calcium, Ca67 mg
Iron1.77 mg
Magnesium, Mg26 mg
Phosphorus, P48 mg
Potassium, K521 mg
Zinc, Z0.5 mg
Vitamin C, total ascorbic acid27 mg
Vitamin E (alpha-tocopherol)2.5 mg

Cilantro Benefits

Overall, cilantro is a nutritious herb that can be a healthy addition to a well-balanced diet. It is particularly high in vitamin K, which is important for bone health and blood clotting, and also contains several other vitamins, minerals, and antioxidants. However, it’s important to note that some people may have an allergy to cilantro, which can cause adverse reactions. If you have any concerns about including cilantro in your diet, it’s best to consult with your healthcare provider.

Remove Anemia

The most common cause of anemia is not having enough iron. In this case, the body needs more iron. it is rich in iron. (USDA) Its regular intake helps to overcome anemia. In addition, coriander also protects against cancer due to being rich in antioxidants, minerals, and vitamins A and C. (study)

Reducing Inflammation

One of the most important benefits of Coriander is anti-inflammatory properties so taking coriander reduces inflammation. (study) (study)


Controls cholesterol

Its seeds are beneficial for people undergoing cholesterol. Many minerals are found in coriander seeds such as copper, zinc which increase red blood cells and help in reducing bad cholesterol which also keeps the heart-healthy

Beneficial for the eyes

Vitamin A present in coriander is very important for our eyes. (study) Therefore, using green coriander regularly can help relieve itching, swelling, and other eye disorders.

Help lower blood sugar 

Cilantro also has many benefits to the problem of diabetes. Insulin levels remain normal in the body due to its intake, so people who are suffering from diabetes should take coriander to treat blood sugar. (study)

Studies suggest that its seed extract ower blood sugar by activating certain enzymes.

Prevent Osteoporosis

Cilantro contains vitamin A and vitamin K. This helps the body in calcium synthesis. Calcium is essential for bones, so the use of it prevents osteoporosis.

Healthy digestive system 

Cilantro contains fiber. Therefore, taking it keeps the digestive system healthy. Actually, the intake of its seeds produces bile acid, which plays an important role in digestion.

This herb is an excellent remedy for promoting Pitta digestion and prescribed in IBS (irritative bowel syndrome) and colic.

For menstruation

Women who have severe pain during menstruation and excessive bleeding also should take it. It controls bleeding as well as improves energy levels in the body. In this case, you can make and drink tea of ​​it seeds. (study)

Strengthening the urinary tract

It is a cooling diuretic. both seeds and the leaves can be used as an infusion for infections of the urinary tract. (study)

Skin health

It is rich in antiseptic and antioxidant. Coriander is also beneficial for the skin due to its antiseptic and antioxidant properties. Antiseptic and in addition, it is also rich in vitamin-C which is considered beneficial for the skin. Apart from this, applying it on the skin does not allow the skin to remain dry. (study)

Cilantro usage

Cilantro, also known as coriander, is a versatile herb that can be used in a variety of dishes to add flavor and freshness. Here are some common ways to use cilantro in cooking:

  • Salsas and dips: Cilantro is a popular ingredient in salsas and dips, such as guacamole and salsa verde. Simply chop up the cilantro leaves and mix with other ingredients like tomatoes, onions, and lime juice.
  • Soups and stews: Cilantro can add flavor and color to soups and stews. Add chopped cilantro to the pot towards the end of cooking, or sprinkle on top as a garnish.
  • Curries and stir-fries: Cilantro can add a bright, citrusy flavor to curries and stir-fries. Add chopped cilantro towards the end of cooking, or use it as a garnish.
  • Salads: Cilantro can be a flavorful addition to salads. Use it to dress up simple green salads, or mix it into more complex salads with other ingredients like avocado, tomato, and corn.
  • Marinades and sauces: Cilantro can be used to add flavor to marinades and sauces for grilled meats, fish, or vegetables. Combine chopped cilantro with other ingredients like garlic, ginger, and lime juice to create a flavorful marinade or sauce.

Overall, cilantro can be used in a variety of dishes to add flavor and freshness. Whether you’re making salsa, soup, or stir-fry, cilantro can be a healthy and delicious addition to your cooking.

Side Effects Of Cilantro (Coriander)

The disadvantages of Cilantro (Coriander) are not very high. However, consuming it in large quantities can cause some problems.

  • It should be consumed in a balanced quantity, eating a high amount of coriander can cause liver problems.
  • Cilantro should not be consumed excessively by women who become mothers and mothers who feed their babies. Doing so has a negative impact on the reproductive system.
  • Consuming high amounts of Cilantro can cause allergies such as dizziness, rashes, bloating, and trouble breathing.
  • Excessive intake can reduce blood sugar significantly



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional