Coriander Leaf
A bright, polarising herb used across Asian and Latin American cooking.
Nutrition per 100 g
Standardised to 100 g of coriander leaf, fresh for fair comparison. Typical serving: 20 g fresh — 5 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 25 kcal | 5 kcal | 100 kcal |
| Protein | 2 g | 0.4 g | 8 g |
| Carbohydrate | 3.5 g | 0.7 g | 14 g |
| Fat | 0.5 g | 0.1 g | 2 g |
| Fibre | 3 g | 0.6 g | 12 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of coriander leaf, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 264 µg | 52.8 µg | 29% |
| Vitamin C | 18 mg | 3.6 mg | 20% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.8 mg | 0.16 mg | 5% |
| Vitamin K | 415 µg | 83 µg | 346% |
| Thiamin | 0.034 mg | 0.007 mg | 3% |
| Riboflavin | 0.076 mg | 0.015 mg | 6% |
| Niacin | 0.9 mg | 0.18 mg | 6% |
| Vitamin B6 | 0.16 mg | 0.032 mg | 9% |
| Folate | 68 µg | 13.6 µg | 17% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.21 mg | 0.042 mg | 4% |
| Choline | 11.4 mg | 2.3 mg | 2% |
| Minerals | |||
| Calcium | 177 mg | 35.4 mg | 14% |
| Iron | 3.2 mg | 0.64 mg | 18% |
| Magnesium | 64 mg | 12.8 mg | 15% |
| Phosphorus | 56 mg | 11.2 mg | 4% |
| Potassium | 295 mg | 59 mg | 6% |
| Sodium | 4 mg | 0.8 mg | <1% |
| Zinc | 0.81 mg | 0.16 mg | 7% |
| Selenium | 0.3 µg | 0.06 µg | <1% |
| Copper | 0.39 mg | 0.078 mg | 43% |
| Manganese | 1.1 mg | 0.22 mg | 48% |
Source: USDA FoodData Central — Basil, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat coriander leaf?
- Very high vitamin K for almost no calories.
- Finishes a dish with freshness instead of salt.
How to include it
- Scatter over curries and tacos at the table.
- Blend stems into chutneys and salsas.
Things to consider
- A genetic variant makes it taste soapy to some people.
- Loses flavour completely when cooked long.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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