Know what’s on your plate
Coriander leaves
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 2.1 g 4%
- Carbohydrate 0.9 g 0%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 2.8 g 10%
- Sugars 0.9 g —
- Sodium 46 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 337 µg 37%
- Vitamin C 27 mg 30%
- Vitamin D 0 µg 0%
- Vitamin E 2.5 mg 17%
- Vitamin K 310 µg 258%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.57 mg 11%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 62 µg 16%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 67 mg 5%
- Iron 1.8 mg 10%
- Magnesium 26 mg 6%
- Phosphorus 48 mg 4%
- Potassium 521 mg 11%
- Zinc 0.5 mg 5%
- Copper 0.23 mg 25%
- Manganese 0.43 mg 19%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 2.1 g | 0.9 g | 0.5 g |
| 1 × cup | 4 g | 1 | 0.1 g | 0 g | 0 g |
| 1 × sprigs | 20 g | 5 | 0.4 g | 0.2 g | 0.1 g |
| 2 × cup | 8 g | 2 | 0.2 g | 0.1 g | 0 g |
| ½ × cup | 2 g | 0 | 0 g | 0 g | 0 g |
| 3 × cup | 12 g | 3 | 0.3 g | 0.1 g | 0.1 g |
| 4 × cup | 16 g | 4 | 0.3 g | 0.1 g | 0.1 g |
Similar foods
- Coriander leaves and stemsfresh, raw24 kcal / 100 g
- Corianderraw23 kcal / 100 g
- Cilantro leavesdehydrated294 kcal / 100 g
- Coriander leaf cilantrodried279 kcal / 100 g
- Cilantroraw28 kcal / 100 g
- Dried coriander leaf279 kcal / 100 g
- Drumstick leavesraw64 kcal / 100 g
- Amaranth leavesraw23 kcal / 100 g
- Grape leavesraw93 kcal / 100 g
- Taro leavesraw42 kcal / 100 g
Questions about Coriander leaves
How do you keep coriander leaves fresh?
Trim the ends, stand the stems in a jar with a little water, cover the leaves loosely with a bag and refrigerate. Change the water when it turns cloudy; wash the leaves just before using them.
Can you freeze coriander leaves?
Yes. Chop and freeze them in a sealed container, or pack them into an ice-cube tray with a little water or oil. Frozen leaves soften as they thaw, so they work best stirred into soups, dals and sauces rather than used as a fresh garnish.
Do you use the stems as well as the leaves?
Yes: the thin, tender stems are flavourful and can be chopped with the leaves. For a smooth chutney or curry paste, include them; discard only the thicker, woody ends.
When should you add coriander leaves to a curry?
Stir most of the chopped leaves in just before serving, so their fresh, citrusy flavour survives the heat. You can add a smaller amount earlier for a more mellow taste, then finish with a fresh handful.
What can you make with coriander leaves besides a garnish?
Blend them with green chillies, lime juice, ginger and a little water for coriander chutney, or mix them into salsa, yoghurt sauce or a herb dressing. They are also a classic finishing touch for dhal, biryani and many South Asian curries.
Can you use parsley instead of coriander leaves?
Flat-leaf parsley gives a similar green freshness but lacks coriander’s distinctive citrusy, slightly peppery aroma. It works in salads and as a garnish; add lime zest or juice if you want a brighter flavour.
Are coriander leaves the same as coriander seeds?
They come from the same plant, but taste quite different: the leaves are fresh and citrusy, while the dried seeds are warm, earthy and slightly sweet. Use the leaves as a fresh herb and the seeds as a spice; they are not direct substitutes.
Why do some people call coriander leaves cilantro?
Cilantro is the name commonly used for the fresh leaves in North American English, while coriander leaves is widely understood in British English. In some places, coriander refers to both the leaves and the seeds.
Can you eat coriander leaves raw?
Yes. Rinse them well under clean running water and dry them before chopping for salads, chutney or a garnish. Their flavour is most vivid when they are used fresh.
Source: USDA FoodData Central 169997 · per 100 g · carbohydrate per EU label, fibre excluded
