Food Nutrient Profile - Coriander Leaves

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Nutrients in 100 grams of Coriander Leaves

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

Macros Ratio

Protein Fat Carbs
31%
17%
52%
100 g ▼

Macro Nutrients

Coriander Leaves
Energy23 kcal
0.79%
Raw Coriander Leaves provide 23kcal of Energy per 100 grams, meeting 0.79% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.52 g
0.54%
Raw Coriander Leaves provide 0.52g of Fat per 100 grams, meeting 0.54% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.014 g
0.044%
Raw Coriander Leaves provide 0.014g of Saturated Fat per 100 grams, meeting 0.044% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Raw Coriander Leaves provide 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.04 g
0.24%
Raw Coriander Leaves provide 0.04g of Omega 6 per 100 grams, meeting 0.24% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Coriander Leaves provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.67 g
2.82%
Raw Coriander Leaves provide 3.67g of Carbohydrate per 100 grams, meeting 2.82% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.87 g
1.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Coriander Leaves provide 0.87g of Sugars per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber2.8 g
7.37%
Raw Coriander Leaves provide 2.8g of Fiber per 100 grams, meeting 7.37% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.13 g
3.8%
Raw Coriander Leaves provide 2.13g of Protein per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Coriander Leaves
Vitamin A337 μg
37.4%
RAE, retinol activity equivalents
Raw Coriander Leaves provide 337μg of Vitamin A per 100 grams, meeting 37.4% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.067 mg
5.6%
Thiamine
Raw Coriander Leaves provide 0.067mg of Vitamin B1 per 100 grams, meeting 5.6% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.16 mg
12.5%
Riboflavin
Raw Coriander Leaves provide 0.16mg of Vitamin B2 per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.1 mg
6.96%
Niacin, nicotinic acid, niacinamide
Raw Coriander Leaves provide 1.1mg of Vitamin B3 per 100 grams, meeting 6.96% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.57 mg
11.4%
Pantothenic acid
Raw Coriander Leaves provide 0.57mg of Vitamin B5 per 100 grams, meeting 11.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.15 mg
11.5%
Pyridoxine
Raw Coriander Leaves provide 0.15mg of Vitamin B6 per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B962 μg
15.5%
Folates and Folic Acid
Raw Coriander Leaves provide 62μg of Vitamin B9 per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Coriander Leaves provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C27 mg
30%
Ascorbic acid
Raw Coriander Leaves provide 27mg of Vitamin C per 100 grams, meeting 30% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Coriander Leaves provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.5 mg
16.7%
Tocopherols and Tocotrienols
Raw Coriander Leaves provide 2.5mg of Vitamin E per 100 grams, meeting 16.7% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K310 μg
258%
Phytomenadione or phylloquinone
Raw Coriander Leaves provide 310μg of Vitamin K per 100 grams, meeting 258% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Coriander Leaves
Calcium67 mg
6.7%
Raw Coriander Leaves provide 67mg of Calcium per 100 grams, meeting 6.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.23 mg
25%
Raw Coriander Leaves provide 0.23mg of Copper per 100 grams, meeting 25% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.77 mg
22%
Raw Coriander Leaves provide 1.77mg of Iron per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium26 mg
6.2%
Raw Coriander Leaves provide 26mg of Magnesium per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.43 mg
18.5%
Raw Coriander Leaves provide 0.43mg of Manganese per 100 grams, meeting 18.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus48 mg
6.86%
Raw Coriander Leaves provide 48mg of Phosphorus per 100 grams, meeting 6.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium521 mg
15.3%
Raw Coriander Leaves provide 521mg of Potassium per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Raw Coriander Leaves provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium46 mg
3.07%
Raw Coriander Leaves provide 46mg of Sodium per 100 grams, meeting 3.07% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.5 mg
4.55%
Raw Coriander Leaves provide 0.5mg of Zinc per 100 grams, meeting 4.55% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water92 g
2.5%
Raw Coriander Leaves provide 92g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Coriander Leaves | 100g: Health Benefits and Nutritional Information

Discover the nutritional value of raw coriander leaves with detailed macro and micronutrient data per 100g serving. Learn about the health benefits of this versatile herb.

Coriander leaves, also known as cilantro, are a powerhouse of essential vitamins. Just 100 grams of these vibrant green leaves provide:

However, coriander leaves do not contain Vitamin B12 or Vitamin D.

When it comes to minerals, coriander leaves do not disappoint. In 100 grams, you get:

Coriander leaves are not just about vitamins and minerals; they also offer some macronutrients:

Incorporating coriander leaves into your diet can significantly boost your intake of essential nutrients, making them a fantastic addition to a whole-food, plant-based lifestyle. Whether you sprinkle them on salads, blend them into smoothies, or use them to garnish your favorite dishes, coriander leaves are a delicious way to enhance your health.

Frequently Asked Questions about Coriander Leaves

What are the health benefits of Coriander Leaves?

Coriander leaves are a good source of antioxidants, vitamins, and minerals. They are rich in vitamin C, vitamin K, and dietary fiber. Coriander leaves have been shown to have anti-inflammatory and digestive health benefits. They can also help lower cholesterol levels and blood sugar levels. Incorporating coriander leaves into your diet can help support overall health and well-being.

Are there any potential risks or side effects of consuming Coriander Leaves?

Coriander leaves are generally safe for consumption and are a great source of vitamins, minerals, and antioxidants. However, some people may be allergic to coriander and experience symptoms such as skin rashes, itching, or swelling. It is always recommended to consume coriander leaves in moderation as part of a balanced diet to avoid any potential adverse effects.

Can I lose weight by eating more Coriander Leaves?

Coriander leaves are low in calories and can be a healthy addition to a weight loss diet. However, simply adding more coriander leaves to your meals may not directly lead to weight loss. For effective weight loss, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins, along with regular physical activity.

Can I gain more muscles by eating more Coriander Leaves if I train consistently?

While coriander leaves are a nutritious herb that can be included in a balanced diet, they are not a significant source of protein or other nutrients necessary for muscle growth. To gain muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in combination with strength training exercises.

Can I eat Coriander Leaves if I have diabetes?

Yes, coriander leaves are a great addition to a diabetic diet. They are low in calories and carbohydrates, while being rich in antioxidants, vitamins, and minerals. Including coriander leaves in your meals can help add flavor and nutrients without significantly impacting blood sugar levels.

Can I consume Coriander Leaves if I am on a Keto diet?

Yes, you can consume coriander leaves on a Keto diet. Coriander leaves are low in carbs and calories, making them a great addition to your meals while following a Keto diet. They also provide important nutrients such as vitamin K, vitamin C, and antioxidants.

Can I eat Coriander Leaves if I am on a low fat diet?

Yes, you can absolutely include coriander leaves in your low-fat diet. Coriander leaves are low in calories and fat, making them a great addition to meals for added flavor and nutrients. They are also a good source of vitamins, minerals, and antioxidants, which can help support overall health and well-being.

What is the environmental impact of producing Coriander Leaves?

Coriander leaves, also known as cilantro, have a relatively low environmental impact compared to other crops. They require minimal water and can be grown in a variety of climates, reducing the need for extensive irrigation. Additionally, coriander leaves are typically grown in small-scale, diversified farming systems, which can help promote biodiversity and soil health. Overall, choosing coriander leaves as a culinary herb is a sustainable choice for both the environment and your health.




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