Coriander (cilantro)
Categories
| Macros | per 100 g |
|---|---|
| Calories | 298 kcal |
| Protein | 12.4 g |
| Fat | 17.8 g |
| Carbs | 13.0 g |
Coriander (cilantro) refers to the dried seeds of the coriander plant, a spice used whole or ground across South Asian, Middle Eastern, Latin American and Southeast Asian cuisines. Because it is used in small quantities as a seasoning rather than eaten by the portion, the per-100g figures reflect a concentrated nutritional profile: 298 kcal, 12.4 g of protein, 17.8 g of fat, 13 g of carbohydrates and a notably high 35.6 g of dietary fibre. The spice is a rich source of potassium (1,267 mg per 100 g) and calcium (709 mg per 100 g), and provides 328 mcg of vitamin A and 310 mcg of vitamin K per 100 g. No glycemic index is established for coriander, consistent with its use as a spice in trace amounts. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in coriander (cilantro)?
Coriander seeds contain 298 kcal per 100 g. In practice, a typical recipe uses around 1–2 teaspoons (2–4 g), contributing fewer than 12 kcal to a dish.
How much potassium is in coriander?
Coriander provides 1,267 mg of potassium per 100 g, which is a very high concentration by weight. Because serving sizes are small, the actual potassium contribution per use is modest, but it reflects how nutrient-dense the spice is gram for gram.
Is coriander keto-friendly?
Yes, coriander is listed as keto-compatible. It contains 13 g of carbohydrates per 100 g, but typical culinary portions are just a few grams, making the net carbohydrate contribution negligible in a keto context.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 298 kcal |
| Protein | 12.4 g |
| Fat | 17.8 g |
| Carbs | 13.0 g |
| Sugars | 0.87 g |
| Fiber | 35.6 g |
| Starch | 0.60 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.020 g |
| Monounsaturated | 0.37 g |
| Polyunsaturated | 0.050 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 1.8 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 709 mg |
| Iron | 16.3 mg |
| Magnesium | 330 mg |
| Phosphorus | 409 mg |
| Potassium | 1267 mg |
| Sodium | 35.0 mg |
| Zinc | 4.7 mg |
| Copper | 0.23 mg |
| Manganese | 0.47 mg |
| Selenium | 26.0 mcg |
| Iodine | 2.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 328 mcg |
| Retinol | 0 mcg |
| Vitamin C | 27.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.5 mg |
| Vitamin K | 310 mcg |
| Thiamin (B1) | 0.095 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 2.1 mg |
| Pantothenic acid (B5) | 0.57 mg |
| Vitamin B6 | 0.15 mg |
| Folate (B9) | 62.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.8 mg |
