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Coriander

Coriander — Nutrients, Health Benefits, and Shopping Tips

Coriander photo

Listonic Team

September 6, 2024

Coriander, also known as cilantro, is a herb with a fresh, citrusy flavor, used both in its leafy form and as dried seeds. Explore its health benefits, culinary uses, and tips on how to choose, store, and incorporate coriander into a variety of dishes to enhance their flavor profile.

Nutrients

Check the detailed nutritional values of coriander, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 23 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber3 g10.71%
Sugars1 g2%
Glycemic Index10 -
Protein2 g4%
Sodium46 mg2%
Total Fat1 1.28%

*The % of Daily Value (DV) 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.

Among other things, here's what makes coriander stand out:

23

🍏 Low-Calorie Foods

10

🟢 Low Glycemic Index

Key takeaways

😋
Coriander leaves and seeds have different flavors and are used in diverse cuisines.
📦
Store fresh coriander in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag, and use within a week. Alternatively, place the stems in a glass of water and cover with a plastic bag. Dried coriander should be stored in an airtight container in a cool, dark place and used within six months to a year.

Health benefits

Explore how coriander can enhance the flavor of your dishes while providing antioxidants and supporting digestive health, contributing to overall wellness.
  • Rich in antioxidants, such as quercetin, which help protect the body from free radicals and reduce inflammation.
  • Supports digestive health by promoting the production of digestive enzymes and reducing symptoms of indigestion and bloating.
  • Contains antimicrobial properties, which can help fight off infections and improve overall health.
  • Provides essential vitamins and minerals such as Vitamin K, Vitamin C, and potassium, which support overall health and well-being.

Health risks

Explore the potential health risks and concerns related to coriander.
  • Potential for inhalation hazards as aerosolized particles from cooking sprays can be harmful if inhaled, particularly in large quantities or in poorly ventilated areas.
  • Artificial additives such as propellants or emulsifiers in some cooking sprays, which may cause adverse reactions in sensitive individuals.
  • High calorie content if overused, as cooking sprays can add unexpected calories to meals despite being marketed as low-calorie options.
  • Risk of flammability as cooking sprays are highly flammable and can pose a fire hazard if used near open flames or at high temperatures.
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How to choose coriander

Fresh coriander, also known as cilantro, should have bright green, unwilted leaves and a strong, pungent aroma. Pinch the leaves; they should release their distinctive citrusy scent.

Avoid coriander that is yellowing or has slimy leaves, which indicates it is past its prime. Fresh coriander should be vibrant and add a burst of flavor to dishes.

How to choose coriander

How to store coriander

Fresh coriander should be stored in the refrigerator. Place it in a jar with water and cover loosely with a plastic bag to maintain freshness. Properly stored, coriander can last up to a week.

Excess moisture can cause coriander to wilt and spoil quickly. Avoid washing it before storage, as this can introduce moisture. Keeping it loosely covered allows for airflow while maintaining humidity to keep it fresh.

✅ Extra Tip

If you notice the coriander wilting, trim the stems slightly and change the water in the jar to help it stay fresh longer.

How long does it last?

Coriander can last for 1-2 weeks in the refrigerator when stored in a plastic bag with a paper towel to absorb excess moisture. For longer storage, coriander can be dried and kept for up to 6 months in an airtight container.

What to do with leftovers?

Leftover coriander can be used in a variety of culinary and non-culinary ways. In the kitchen, coriander seeds and ground coriander add a warm, citrusy flavor to dishes like curries, stews, and baked goods. Fresh coriander leaves, known as cilantro, are often used as a garnish or flavor enhancer in salsas, salads, and soups.

Beyond cooking, coriander has several interesting uses. The seeds can be brewed into a tea that is traditionally used to help aid digestion and reduce bloating. Coriander seeds can also be used in potpourri or sachets to add a fresh, citrusy scent to your home. Additionally, coriander has natural antibacterial properties and can be used in homemade cleaning solutions. Some people also use coriander as a natural remedy for skin irritations, such as making a paste with coriander seeds and applying it to the affected area.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How coriander supports specific health conditions

Coriander is rich in antioxidants, such as quercetin, which support heart health by reducing inflammation and improving circulation. Its antimicrobial properties may also support digestive health by preventing bacterial infections and promoting gut health. Coriander is a good source of vitamins A and C, promoting immune health and skin health by protecting against oxidative stress and supporting collagen production.

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