Nutrients in 300 calories of Coriander Leaves

Raw Coriander Leaves (Coriandrum sativum), also known as Chinese parsley, Cilantro.

Weight per 300 Calories

Coriander Leaves

1304g

Raw Coriander Leaves has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

31%

17%

52%

300 kcal ▼

Macro Nutrients

Coriander Leaves

Energy300 kcal

10.3%

Raw Coriander Leaves have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.8 g

Raw Coriander Leaves have 6.7826086956522 g of Fat per 300 calories, which is 7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw Coriander Leaves have 0.18260869565217 g of Saturated Fat per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Coriander Leaves have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.07%

Raw Coriander Leaves have 0.52173913043478 g of Omega 6 per 300 calories, which is 3.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Coriander Leaves have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate48 g

37%

Raw Coriander Leaves have 47.869565217391 g of Carbohydrate per 300 calories, which is 37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.3 g

15.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Coriander Leaves have 11.347826086957 g of Sugars per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber36.5 g

96%

Raw Coriander Leaves have 36.521739130435 g of Fiber per 300 calories, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein27.8 g

49.6%

Raw Coriander Leaves have 27.782608695652 g of Protein per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coriander Leaves

Vitamin A4396 μg

488%

RAE, retinol activity equivalents

Raw Coriander Leaves have 4395.652173913 μg of Vitamin A per 300 calories, which is 488% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg

73%

Thiamine

Raw Coriander Leaves have 0.87391304347826 mg of Vitamin B1 per 300 calories, which is 73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg

163%

Riboflavin

Raw Coriander Leaves have 2.1130434782609 mg of Vitamin B2 per 300 calories, which is 163% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.5 mg

91%

Niacin, nicotinic acid, niacinamide

Raw Coriander Leaves have 14.530434782609 mg of Vitamin B3 per 300 calories, which is 91% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.43 mg

149%

Pantothenic acid

Raw Coriander Leaves have 7.4347826086957 mg of Vitamin B5 per 300 calories, which is 149% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.94 mg

149%

Pyridoxine

Raw Coriander Leaves have 1.9434782608696 mg of Vitamin B6 per 300 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9809 μg

202%

Folates and Folic Acid

Raw Coriander Leaves have 808.69565217391 μg of Vitamin B9 per 300 calories, which is 202% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Coriander Leaves have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C352 mg

391%

Ascorbic acid

Raw Coriander Leaves have 352.17391304348 mg of Vitamin C per 300 calories, which is 391% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Coriander Leaves have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E32.6 mg

217%

Tocopherols and Tocotrienols

Raw Coriander Leaves have 32.608695652174 mg of Vitamin E per 300 calories, which is 217% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4043 μg

3370%

Phytomenadione or phylloquinone

Raw Coriander Leaves have 4043.4782608696 μg of Vitamin K per 300 calories, which is 3370% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coriander Leaves

Calcium874 mg

87.4%

Raw Coriander Leaves have 873.91304347826 mg of Calcium per 300 calories, which is 87.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.93 mg

326%

Raw Coriander Leaves have 2.9347826086957 mg of Copper per 300 calories, which is 326% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron23 mg

289%

Raw Coriander Leaves have 23.086956521739 mg of Iron per 300 calories, which is 289% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium339 mg

80.7%

Raw Coriander Leaves have 339.13043478261 mg of Magnesium per 300 calories, which is 80.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.56 mg

242%

Raw Coriander Leaves have 5.5565217391304 mg of Manganese per 300 calories, which is 242% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus626 mg

89.4%

Raw Coriander Leaves have 626.08695652174 mg of Phosphorus per 300 calories, which is 89.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6796 mg

200%

Raw Coriander Leaves have 6795.652173913 mg of Potassium per 300 calories, which is 200% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.7 μg

21.3%

Raw Coriander Leaves have 11.739130434783 μg of Selenium per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium600 mg

40%

Raw Coriander Leaves have 600 mg of Sodium per 300 calories, which is 40% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.52 mg

59.3%

Raw Coriander Leaves have 6.5217391304348 mg of Zinc per 300 calories, which is 59.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1203 g

32.5%

Raw Coriander Leaves have 1202.7391304348 g of Water per 300 calories, which is 32.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Coriander Leaves:

300 calories of Coriander Leaves has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Coriander Leaves:

300 calories of Coriander Leaves has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Coriander Leaves:

300 calories of Coriander Leaves has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat and Omega 6.
It has no Saturated Fat and Omega 3.

Compare Raw Coriander Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Coriander Leaves

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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