Herbs & Spices
Cilantro (Dried)
97Health
Score
A+Score
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 density35
Protein quality12
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin C629.7Manganese276.3Iron235.9Copper198.9Magnesium165.2
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 evidenceHigh provitamin-A carotenoids and exceptional vitamin C support vision, immune function, and protect cells from oxidative damage
May support heavy-metal detoxification
limited evidenceCilantro 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 evidenceRich iron supports hemoglobin synthesis while very high potassium contributes to healthy blood pressure regulation
Offers anti-inflammatory and antimicrobial activity
limited evidenceAromatic 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: anytime
- ·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
