Vegetable

Coriander (Cilantro) Leave

Health
ScoreA+

Cilantro leaves are an aromatic herb rich in vitamin K, potassium, and antioxidants with minimal calories. This nutrient-dense leaf supports cardiovascular and cognitive health while adding flavor to meals without dietary burden.

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Why Coriander (Cilantro) Leave scores 95

Nutrient density35

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 220%Vitamin B6 28%Vitamin C 26%Copper 21%Manganese 16%

Nutrition

per_100g

Calories

2.1g

Protein

3.7g

Carbs

0.5g

Fat

2.8g

Fiber

Health benefits

Supports cardiovascular health through potassium and antioxidant content

moderate evidence

Potassium regulates blood pressure by counteracting sodium and supporting endothelial function; quercetin reduces arterial inflammation and LDL oxidation

Promotes bone health and vascular mineralization

strong evidence

Vitamin K (310 mcg per 100g) activates osteocalcin and matrix Gla protein, which direct calcium to bones and away from soft tissues, reducing arterial calcification risk

Reduces systemic inflammation

moderate evidence

Linalool and other volatile oils suppress NF-κB signaling and cytokine production; polyphenols provide direct free radical scavenging

Supports cognitive function and mood regulation

emerging evidence

Linalool crosses the blood-brain barrier and may enhance GABA signaling; antioxidants reduce neuroinflammation associated with cognitive decline

Enhances nutrient absorption and detoxification

moderate evidence

High chlorophyll content binds heavy metals; volatile oils stimulate Phase I and II detoxification enzymes; vitamin C enhances iron bioavailability from plant sources

Pairs well with

·Pair with iron-rich foods (spinach, lentils, beef) because cilantro's vitamin C (27 mg/100g) enhances non-heme iron absorption by 3-4 fold
·Combine with healthy fats (olive oil, avocado, nuts) because cilantro's fat-soluble vitamin K and carotenoids require dietary fat for optimal absorption
·Mix into fermented foods (kimchi, sauerkraut, kefir) because the combination amplifies antioxidant capacity and supports gut microbiota diversity
·Pair with cruciferous vegetables (broccoli, cauliflower) because both contain glucosinolates and isothiocyanates that synergistically activate detoxification pathways

Practical tips

·Best timing: Cilantro's micronutrients and bioactive compounds are bioavailable across all meal times; incorporating it into lunch and dinner ensures consistent daily intake without concentrated amounts that might cause digestive sensitivity in some individuals
·Store cilantro upright in a glass of water covered loosely with a plastic bag in the refrigerator to maintain freshness for up to 2 weeks; change water every 3 days
·Add cilantro at the end of cooking or raw to preserve heat-sensitive vitamin C and volatile oils; heating reduces linalool content by 40-60%
·Consume 15-30g of fresh cilantro (roughly 1-2 cups loosely packed) daily to achieve meaningful micronutrient contribution without overwhelming flavor
·Purchase organic when possible to minimize pesticide residue; cilantro is frequently treated with fungicides in conventional agriculture
·Make a cilantro pesto by blending with olive oil, nuts, and lemon juice for a nutrient-preserving preparation that increases fat solubility of fat-soluble vitamins