Coriander – Benefits, Nutritional Values, and Healthy Recipes

Zoomi Singh

October 12, 2022

The coriander plant is prevalent across the globe. Coriander is a flavoursome addition to curries, soups, salads and other dishes. The leaves of the coriander plant are called cilantro in the United States. In contrast, in Asian countries, they are popular as coriander leaves. The fruit of this tree is dried and is known as coriander seed. This seed is made into a powder and used in a range of Indian and Mughlai dishes.

Despite its popularity, not everyone is aware of its numerous benefits. There are multiple benefits of coriander. For example, they have anticancer, antifungal, improving skin and heart health, etc.

They are scientifically known as Coriandrum sativam. Coriander originated in Italy but is now cultivated and readily available in many parts.

Primarily, we can use coriander in three forms:

  • Coriander Leaves garnish Indian, Mughlai and Mexican dishes. They are the fresh leafy greens of the coriander plant.
  • Coriander Seeds are the fruits of the coriander plant. They have tremendous medicinal health benefits. Therefore, Ayurveda recognises the importance of coriander seeds.
  • Coriander Powder is a prominent spice or masala in Indian and Mughlai dishes. You get it by grinding the dried fruit from the coriander plant, the seed.

Nutritional Values of Coriander

#1 Coriander Leaves

The nutritional value of 100 grams of coriander leaves is as follows:

  • Calories – 31.07
  • Carbohydrate – 1.93 g
  • Protein – 3.52 g
  • Water – 86.99 g
  • Fat – 0.70 g
  • Fibre – 4.66 g


  • Vitamin C – 135 mg
  • Vitamin A – 6918 mcg


  • Phosphorous – 71 mg
  • Iron – 1.42 mg
  • Calcium – 184 mg
  • Magnesium – 31 mg
  • Sodium – 58.3 mg
  • Potassium – 256 mg
  • Sulphur – 49 mg
  • Chlorine – 43 mg

#2 Coriander Seeds 

The nutritional value of 100 grams of coriander seeds is as follows:

  • Calories – 268.88
  • Carbohydrate – 12.98 g
  • Protein – 10.66 g
  • Water – 8.72 g
  • Fat – 17.47 g
  • Fibre – 44.81 g


  • Vitamin A – 942 mcg


  • Phosphorous – 393 mg
  • Iron – 7.1 mg
  • Calcium – 630 mg
  • Magnesium – 239 mg
  • Sodium – 32 mg
  • Potassium – 990 mg
  • Zinc – 3.26 mg
  • Choline – 1077 mg
  • Folic acid – 32 mcg

Health Benefits of Coriander

1. Weight Loss

Coriander has quercetin which increases your body’s metabolism. Metabolism is the standard functioning capacity of your body. When metabolism increases, it aids in weight loss. In contrast, it results in weight gain when it decreases. 

Coriander works as a detoxifying agent, which helps flush out the toxins from our bodies. Flushing away toxins enables you to increase metabolism, which allows you to lose weight.

The fibre content in coriander is high, giving you a feeling of fullness for a longer time. Therefore, this avoids unnecessary snacking and helps in weight loss.

2. Fights Cancer

Oxidative stress is the primary cause of free radical production in the body. These free radicals multiply, interact with the cells in the body and turn them into cancer cells. A group of these cancer cells form into a tumour, which results in cancer.

Antioxidants in coriander help fight cancer by reducing oxidative stress. Intake of antioxidants prevents the normal regular cells from turning into cancer cells. Hence it protects the body from cancer. Several studies prove the claim.

3. Relieves Pain and Inflammation

Inflammation is a result of oxidative stress. Polyphenol compounds in coriander reduce oxidative stress. As a result, it reduces inflammation.Several studies prove the anti-inflammatory properties of coriander.

Since ancient times, people made a drink by simmering coriander seeds in boiling water. It is a very healthy drink. You can keep it overnight to treat cough, cold, pain and inflammatory diseases like arthritis. This concoction is a popular home remedy even for headaches, mouth ulcers etc.

4. Beneficial for Skin and Hair

Sun’s harmful UV rays damage the skin to a great extent. Ultraviolet radiation cause photodamage to the skin. In addition, it leads to various chronic alterations in the skin structure. As a result, you may experience skin issues like wrinkles, premature ageing, acne, blemishes, patches etc. 

Skin wrinkles are associated with collagen synthesis in the skin. Collagen is responsible for younger-looking skin. It is a protein that ensures elasticity in the skin. It comprises 1/3rd of the protein in our body. As we age, the collagen in the body breaks down, and it gets harder for our body to synthesise collagen.

Coriander has linoleic acid, which helps synthesise collagen in your body. A study proves that coriander effectively synthesises collagen.

Apart from skin, coriander is responsible for healthy hair. Coriander strengthens the hair. It is rich in vitamins like K, C and A. These are very important for hair growth and strength.

5. Memory Boosting and Mood Enhancement

Alzheimer’s disease is a rapidly growing degenerative condition. It is a common cause of dementia which is progressive memory loss. Mood swings also occur with age, and the advancement of other degenerative diseases arise. With age, the synapse activity slows down. Prevention of acetylcholine activity helps in memory boost by regulating the human body’s synapse. Coriander plays a role by preventing the breakdown of acetylcholine in the body.

Coriander contains Linaloolhas, a pigment that reduces GABA levels in the body. GABA levels are high when you are upset. In addition, Linalool has an anxiolytic activity that enhances mood. 

Coriander also contains potassium, which elevates mood and reduces depression. In addition, potassium reduces cortisol which is a stress hormone. In addition, research proves that coriander and its components help improve mood.

6. Antimicrobial and Antifungal

Coriander oil helps preserve the longer shelf life of products. It destroys potential bacteria and fungus. Its action in the membrane damages bacteria and yeast. As a result, it protects the food products and keeps them healthy. In addition, it regulates cholesterol and liver function. 

Adding coriander to your diet helps regulate and improve lipid metabolism. In addition, it improves heart health by lowering bad cholesterol (Low-density lipoprotein, LDL). It also increases good cholesterol (High-density lipoprotein, HDL).

Studies prove that coriander reduces the incidence of gall stones. In addition, coriander helps regulate bile synthesis in the body. Hence, it regulates liver function, gall bladder and common bile duct.

7. Improves Digestion and Irritable Bowel Syndrome

Satiety and hunger cycle disorders are pervasive amongst people trying to lose weight without seeing anticipated results. Coriander regulates digestive hormones ghrelin (hunger hormone) and leptin (satiety hormone).

Irregular dietary pattern without any routine is a major cause of irritable bowel syndrome. It improves the dietary pattern by regulating the hormone regulations, preventing irritable bowel syndrome. In addition, coriander is rich in fibre.

It leads to smooth peristalsis and easing in constipation. Therefore, coriander ultimately improves digestion.

8. Reduces Blood Glucose

Coriander has anti-diabetic qualities. Therefore, it increases insulin secretion and sensitivity. Another quality is that it is low in GI and high in fibre. 

In addition, studies show that coriander reduces hyperglycemia, which means it prevents blood glucose level spikes.

9. Enhances Vision

Coriander has high levels of vitamin A. Vitamin A is also known as the vitamin for the eye, enhancing eye vision. It plays a significant role in maintaining a clear eye cornea. The cornea is the outermost covering of your eye. Rhodopsin, a component in this vitamin, is a protein that helps you to see in low light.

The deficiency of this vitamin is called night–blindness. In addition, several studies prove that a vitamin A-rich diet prevents cataracts and macular degeneration of the eye. These two eye conditions are degenerative and age-related.

Different Ways to Use Coriander

  • Coriander leaves are a garnishing ingredient in many Indian, Mughlai, Mexican dishes. In addition, coriander leaves paste is common as a marinade for kababs. 
  • You may also add coriander leaves to drinks to give a twist to the taste.
  • Coriander powder is a popular ingredient in gravies and curries. In addition, you can add it to foods to prevent food poisoning.
  • Coriander oil is an antimicrobial and antifungal agent.
  • It is a flavouring agent in medicines and tobacco.
  • You can also use it as a fragrance in soaps and cosmetics.
  • Coriander is an ingredient in skincare and hair care products for its tremendous benefits.

Healthy Recipes Using Coriander

#1 Coriander juice

Serves: 2

Preparation time: 10 minutes


  • Coriander leaves (roots removed roughly chopped )– 50 g
  • Lemon juice – 10 ml
  • Water – 1.5 cups
  • Chat masala – 2.5 g


  1. Blend ingredients in a blender.
  2. Strain it using a sieve
  3. Serve cool.

#2 Coriander Water

Serves: 2

Preparation time: 10 minutes


  • Coriander leaves (roots removed roughly chopped ) – 50 g
  • Water – 1 litre
  • Lemon juice – 1 tsp


  1. Infuse coriander leaves in a bottle full of water.
  2. Add lemon juice.
  3. Let the bottle refrigerate overnight.
  4. Drink it the following day.

Benefits of the Coriander Water and Juice

  • These liquids help lose weight and boost immunity.
  • They help flush out all the toxins from your body.
  • These coriander liquids give you essential vitamins and minerals.
  • They are low in calories, high in fibre and low in glycemic index.
  • Coriander has folic acid, and lemon has vitamin C. These prevent the body from developing anaemia.
  • They help fight acne and give clear looking skin. In addition, these fluids help strengthen the hair.

Coriander: Precautions and Things to Remember

  • People who suffer from kidney diseases should NOT consume coriander in any form. It is because coriander has very high potassium. Hence, you should not consume it if suffering from kidney problems.
  • Overuse of coriander leads to rashes, acne etc.
  • If you develop an allergy after consuming coriander, consult a doctor or a physician immediately.
  • The limit for coriander juice consumption is a maximum of 500 ml per day. You should have it as a mid-morning drink.
  • The appropriate dose for coriander water is similar to the daily water consumption, which is 3-4 litres. Infuse the regular water and have it all day long to flush out toxins.


Coriander has numerous health benefits. Coriander will yield many fruitful results when you include it in your daily diet. However, people suffering from kidney disorders should not consume coriander in any form. That is because it has a very high potassium content. Like all other things, have them in moderation to reap most of their benefits.

Frequently Asked Questions (FAQs)

Q. What are the health benefits of coriander?

A. Coriander frees the body of toxins. In addition, it has anti-cancer properties, helps lose weight, maintains digestion, helps get good hair and skin.

Q. Can we drink coriander water daily?

A. Yes, we can. It is beneficial for our health. It may help lose weight and boost immunity.

Q. Is coriander A Superfood?

A. Coriander is rich in nutrients and has several benefits. For example, it helps enhance memory and vision. In addition, it improves digestion and helps lose weight. Hence, we can call it a superfood.

Q. Is too much coriander bad for you?

A. No, until and unless you have a renal issue or are allergic to coriander. In addition, extremely high amounts can cause rashes.

Q. Can we eat raw coriander leaves?

A. Yes, you can. Raw coriander leaves are delicious and may benefit you in several ways. They can improve digestion and gut health. In addition, they can protect your skin from several infections. Coriander leaves are also good for heart and brain health. 

Q. Is coriander good for diabetes?

A. Yes it may, as it has high fibre and low GI. High fibre foods which are low in Glycemic index helps manage diabetes.

Q. How much potassium is in coriander?

A. 100 grams of coriander leaf has 256 mg of potassium, whereas 100 grams of coriander seeds have 990 mg of potassium.

Q. Is coriander good for urine infection?

A. Yes. Because it flushes out toxins from the body. In addition, it is anti-bacterial and antifungal. 

Q. Is coriander leaves good for the thyroid?

A. Yes, as it regulates thyroid hormones and helps patients suffering from thyroid.

Q. Is it OK to eat coriander seeds?

A. Yes, it is. However, you should eat coriander seeds in moderation.

Q. What is the benefits of drinking coriander juice?

A. There are several benefits of drinking coriander juice. For example, it aids weight loss, flushes out all the toxins from your body and has several other benefits.

Q. Can we drink coriander juice daily?

A. Yes, you can drink coriander juice daily. However, you should drink it in moderation.

About the Author

Zoomi, holds Masters degree in Nutritional Sciences from University of Allahabad, qualified CBSE-UGC-NET in Home Science and pursuing PhD in Nutritional Sciences, University of Allahabad, Prayagraj. A Strong research professional focused in Nutritional Sciences where she have more than 8 yrs of work experience in the field of Nutrition and Research, had work experience as a Dietician at Super-specialty hospitals. Skilled in Weight Management, Hypertension, Diabetes and Micronutrient related deficiencies. Additionally, she is well-versed in biostatistics and proficient in statistical tools such as SPSS and STATA. She is endowed with strong writing abilities and has authored her own book, more than six research papers, and six book chapters. Holder of various awards like Excellent Dietician, 2019 and 2020 by Saksham Society, Jaipur, Rajasthan, Academic Excellence at National Conference by Jayoti Vidyapeeth Women’s University, Jaipur (Rajasthan), India and Research Achievement Award-2020 for Research & Innovation by ACAIRS Global Network Pvt. Ltd. Life Member of Nutrition Society of India, NIN, Hyderabad and participated and presented papers in four International and six National conferences. Zoomi believes the right habits play the most crucial role in one’s health and wellness journey. The key to fit body is a fit mind and mental state.

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3 responses to “Coriander – Benefits, Nutritional Values, and Healthy Recipes”

  1. Very effective and helpful information…explained beautifully in a precise manner. This helped me to lose weight

  2. Very effective and helpful information…explained beautifully in a precise manner
    This helped me to lose* weight.

  3. Very effective and helpful information…explained beautifully in a precise manner
    This helped me to loose weight.

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