Herbs & Spices

Cilantro (Dried)

Health
ScoreA+

Dried cilantro is the dehydrated leaf of the coriander plant, very rich in vitamin A, vitamin C, iron, and potassium, with aromatic aldehydes and antioxidant polyphenols.

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Why Cilantro (Dried) scores 97

Nutrient density31

Protein quality12

Fiber content10

Healthy fats8

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin K 23%Vitamin C 13%Manganese 5.5%Iron 4.7%Copper 4.0%

Nutrition

per_100g

279

Calories

21.9g

Protein

52.1g

Carbs

4.8g

Fat

10.4g

Fiber

Health benefits

Provides abundant vitamin A and vitamin C antioxidants

moderate evidence

High provitamin-A carotenoids and exceptional vitamin C support vision, immune function, and protect cells from oxidative damage

May support heavy-metal detoxification

limited evidence

Cilantro constituents have been shown to chelate and mobilize metals such as lead and mercury, aiding their excretion in preliminary studies

Delivers iron and potassium for blood and fluid balance

moderate evidence

Rich iron supports hemoglobin synthesis while very high potassium contributes to healthy blood pressure regulation

Offers anti-inflammatory and antimicrobial activity

limited evidence

Aromatic aldehydes and flavonoids inhibit inflammatory signaling and exhibit activity against foodborne bacteria

Pairs well with

·Pair with lime and chili because cilantro's vitamin C and bright aldehydes complement acidic, spicy dishes and aid iron absorption
·Combine with cumin and beans where its aromatics balance earthiness and its iron complements legumes
·Add to fat-containing salsas and curries because its carotenoids and flavonoids are better absorbed with dietary fat

Practical tips

·Best timing: Cilantro's vitamins and bioactives have no time-of-day dependency and suit regular culinary use.
·Dried cilantro loses much of fresh cilantro's signature aroma, so rehydrate it in warm liquid and use it where its nutrients matter more than fresh punch
·Add near the end of cooking; prolonged heat further dulls its already delicate flavor
·Store airtight and dark; the volatile aldehydes that give cilantro its character degrade quickly