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Coriander: Health Benefits and Nutritional Information

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 Coriander is the dried seed of the cilantro plant. The whole seeds look like tiny round balls and are commonly ground into a powder and used for seasoning food.

Coriander has a multifaceted flavor profile and can be used in many types of recipes. It is most commonly found in Indian cuisine but can be paired with anything from salad dressing to barbecue rub.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of coriander and an in-depth look at its possible health benefits, how to incorporate more coriander into your diet and the potential health risks of consuming coriander.
Nutritional breakdown of coriander

According to the US Department of Agriculture (USDA) National Nutrient Database1, two tablespoons of ground coriander seed contain 30 calories, 1.2 grams of protein, 1.8 grams of fat, and 5.6 grams of carbohydrates (including 4 grams of fiber and 0 grams of sugar). That same 2 tablespoon serving provides 68% of your daily vitamin K needs, 10% of iron, 8% of calcium, and 4% of vitamin C.
Possible health benefits of consuming coriander

Below we take a look at the possible health benefits of coriander.
Anticancer effects
Cilantro leaves and coriander seeds.


A study reported in the American Journal of Clinical Nutrition suggests that common spices - including coriander - can inhibit heterocyclic amine (HCA) formation in meats during cooking. HCAs, defined by the National Cancer Institute, are chemicals formed when meat is cooked at high temperatures.2 A high consumption of foods containing HCAs is associated with higher risk of cancer.

These anticancer effects were demonstrated further in a different study published in the Journal of Food Science, in which five Asian spices, including coriander, were used to cook meats. The meats cooked with those spices had a significant decrease in HCA formation.2
Carotenoids

Dietary carotenoids can decrease the risk of numerous conditions, including several cancers and eye disease, due to their role as antioxidants.3 A study published in Plant Foods for Human Nutrition showed that basil and coriander contained the highest levels of the carotenoids beta-carotene and beta-cryptoxanthin as well as lutein and zeaxanthin, all known for their antioxidant abilities.2
How to incorporate more coriander into your diet
A bowl of carrot and coriander soup.


Coriander has a versatile flavor profile and can be used in anything from dressings and sauces to meat rubs and even desserts.

Whole coriander seeds can be stored in airtight containers for 1-2 years and ground coriander seeds can be stored in airtight containers for 6 months.

Quick tips:

    Add coriander into spice mixtures such as curry or barbecue rub
    Make a homemade dressing using part oil, part vinegar and seasonings including coriander
    Change up your go-to marinades by adding coriander.