Ingredient Guide•Coriander
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Contains ProteinSource of FiberLow Calorie
Spices & HerbsLeafy GreensMediterranean & West Asia
CorianderCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Coriandrum sativum
Also known as:
DhaniyaCoriander Leaves
Green coriander leaves (also called cilantro or fresh dhania in India) are the bright, leafy part of the coriander plant. They have a fresh, slightly citrusy and peppery taste that can lift almost any dish. The leaves are soft, delicate, and packed with aroma. Some people love the flavour, while a few find it a bit soapy because of natural compounds in the plant. You’ll usually buy it in bunches with long stems and lots of green leaves.
Calories (100g)23 kcal
Dietary ProfileVegan & Vegetarian
Default UnitHandful
Calories in Coriander & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Coriander?
100 grams of Coriander (raw/dry reference weight) provides approximately 23 kcal, 3.7g carbohydrates, 2.1g protein, 0.5g fat, and 2.8g dietary fiber. A realistic single-person portion of 50g contains roughly 12 kcal before cooking oils or garnishes.
23.0kcal
Calories
2.1g
Protein
3.7g
Carbs
0.5g
Fat
2.8g
Fiber
0.9g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 7 kcal | 1.1g | 0.6g | 0.1g | 0.8g |
| Per 50g (Standard Home Serving) | 12 kcal | 1.9g | 1.1g | 0.3g | 1.4g |
| Per 100g (Standard Reference) | 23 kcal | 3.7g | 2.1g | 0.5g | 2.8g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Coriander fresh and long-lasting
Fresh coriander stales quickly if left as is. The best way is to trim the stems, stand the bunch in a glass with a little water (like flowers), and loosely cover the leaves with a plastic bag. Keep it in the fridge and change the water every couple of days — it can stay fresh for up to two or three weeks. You can also wrap the dry leaves in a paper towel and put them in an airtight box. For longer storage, chop and freeze the leaves in ice-cube trays with a bit of water or oil.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Type to Buy: Look for bright green bunches with crisp stems and no yellow or slimy spots. How to Prep: Wash the whole bunch in cold water to remove dirt, then dry thoroughly before chopping so the leaves do not turn soggy. Best Way to Cook: Finely chop the tender stems along with the leaves and add them to the base of curries or use the leaves raw as a final garnish.
General Nutritional & Wellness Notes
Everyday dietary context for Coriander as part of balanced home cooking
Coriander leaves are light but surprisingly rich in nutrients. They give a good amount of vitamin K (important for blood and bones), vitamin A, and vitamin C. The leaves also contain antioxidants that help the body handle everyday stress. Many traditional systems use them to support digestion and keep meals feeling light. Because they’re so low in calories, you can add a generous handful without worrying about the numbers.
Culinary Uses, Origins & Cultural Heritage
How Coriander is used across regional kitchens and history
Common Culinary Uses
People have used coriander leaves for thousands of years. Ancient records from India, Egypt, and Greece mention the plant. Seeds were even found in the tomb of the Egyptian pharaoh Tutankhamun. It was valued both as a flavouring and for everyday wellness in traditional cooking across many cultures.
Historical Roots
The plant is believed to have started in the eastern Mediterranean and western Asia. From there it spread through trade and farming to India, China, North Africa, and later to the Americas. Today it grows in warm climates all over the world and is a staple in Indian, Mexican, Thai, Vietnamese, and Middle Eastern kitchens.
Regional & Cultural Traditions
Coriander leaves hold a central place in daily cooking across India, Mexico, and Southeast Asia. In Indian homes, a handful of fresh green dhaniya is almost always sprinkled over dal, sabzi, and biryani right before serving to add a fresh pop of color and aroma. Street food vendors use it heavily in green chutneys and chaat toppings.
Did You Know?
In many parts of the world the leaves are called cilantro, while the seeds are called coriander. A small genetic difference makes some people taste soap when they eat the leaves. Both the leaves and the seeds come from the same plant, but they taste completely different. Fresh coriander is one of the few herbs that loses its punch very fast once cut, which is why adding it last matters so much.
Chef & Cooking Tips
Add the leaves at the very end of cooking so the flavour stays bright and fresh. Chop them roughly for curries, chutneys, salsas, and salads, or use whole sprigs as a garnish. The stems are full of flavour too --- don’t throw them away; finely chop and cook them with the base of the dish. A quick wash in cold water is enough; pat dry before chopping so the leaves don’t turn soggy.
Recipes Using Coriander
Explore 5 recipes featuring Coriander
Frequently Asked Questions about Coriander
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Coriander?
Per 100 grams (raw/dry reference weight), Coriander contains approximately 23 kcal, 3.7g carbohydrates, 2.1g protein, 0.5g fat, and 2.8g dietary fiber. A typical 50g culinary portion provides roughly 12 kcal before cooking oils, butter, or garnishes are added.
What is Coriander and how is it used in cooking?
Green coriander leaves (also called cilantro or fresh dhania in India) are the bright, leafy part of the coriander plant. They have a fresh, slightly citrusy and peppery taste that can lift almost any dish. The leaves are soft, delicate, and packed with aroma. Some people love the flavour, while a few find it a bit soapy because of natural compounds in the plant. You’ll usually buy it in bunches with long stems and lots of green leaves.
How do you prepare and cook with Coriander?
Which Type to Buy: Look for bright green bunches with crisp stems and no yellow or slimy spots. How to Prep: Wash the whole bunch in cold water to remove dirt, then dry thoroughly before chopping so the leaves do not turn soggy. Best Way to Cook: Finely chop the tender stems along with the leaves and add them to the base of curries or use the leaves raw as a final garnish.
How should Coriander be stored to keep it fresh?
Fresh coriander stales quickly if left as is. The best way is to trim the stems, stand the bunch in a glass with a little water (like flowers), and loosely cover the leaves with a plastic bag. Keep it in the fridge and change the water every couple of days — it can stay fresh for up to two or three weeks. You can also wrap the dry leaves in a paper towel and put them in an airtight box. For longer storage, chop and freeze the leaves in ice-cube trays with a bit of water or oil.
What are the nutritional qualities of Coriander?
Coriander leaves are light but surprisingly rich in nutrients. They give a good amount of vitamin K (important for blood and bones), vitamin A, and vitamin C. The leaves also contain antioxidants that help the body handle everyday stress. Many traditional systems use them to support digestion and keep meals feeling light. Because they’re so low in calories, you can add a generous handful without worrying about the numbers. (For general culinary reference only, not medical advice.)
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