Coriander: Uses, Benefits of Coriander


Ground coriander refers to the powdered form of the dried seeds of the coriander plant (Coriandrum sativum). It is a popular spice used in cooking and baking. Ground coriander has a slightly sweet and nutty flavor with hints of citrus and warm, aromatic notes. It is commonly used to add flavor and aroma to various dishes, including curries, soups, stews, marinades, and baked goods. Ground coriander is an essential ingredient in many cuisines around the world and is valued for its versatility and distinctive taste.

Nutritional value

 Each 100g of coriander contains.

  • Calories: 23 kcal
  • Carbohydrates: 3.67 g
  • Protein: 2.13 g
  • Fat: 0.52 g
  • Fiber: 2.8 g
  • Vitamin C: 27 mg
  • Vitamin A: 6748 IU
  • Vitamin K: 310 μg
  • Folate: 62 μg
  • Calcium: 67 mg
  • Iron: 1.77 mg
  • Magnesium: 26 mg
  • Potassium: 521 mg

Please note that these values are approximate and can vary based on the specific coriander sample.

What are the advantages of coriander?

Coriander, also known as cilantro, offers several advantages and potential benefits. Here are some of the advantages :

  • Rich in nutrients: It is packed with essential nutrients like vitamins A, C, and K, as well as minerals such as calcium, iron, and potassium.
  • Antioxidant properties: It contains antioxidants that help protect the body against free radicals and oxidative stress, which may contribute to various health issues.
  • Digestive aid: People have traditionally used it to aid digestion. Additionally, it may help alleviate digestive discomfort, promote healthy digestion, and relieve bloating and gas.
  • Anti-inflammatory effects: Some studies suggest that it may have anti-inflammatory properties, potentially helping to reduce inflammation in the body.
  • Potential cholesterol-lowering effects: Research has indicated that it may help lower levels of LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby promoting heart health.
  • Blood sugar regulation: It may assist in regulating blood sugar levels, which is particularly beneficial for individuals with diabetes or those at risk of developing the condition.
  • Freshens breath: It has natural antibacterial properties that can help combat bad breath and oral health issues.
  • Culinary versatility: It adds a distinctive and refreshing flavor to a wide range of dishes, making it a popular ingredient in various cuisines around the world.

What are the inconveniences of coriander?

While coriander (cilantro) offers numerous benefits, some individuals may experience certain inconveniences or drawbacks associated with its consumption. Here are some potential inconveniences:

  • Allergic reactions: Some individuals may be allergic to coriander. Moreover, symptoms of a coriander allergy can include skin rashes, itching, swelling, or even anaphylaxis in severe cases. Therefore, if you have a known allergy to it or related plants, it is best to avoid its consumption.
  • Soapy taste perception: A small percentage of people have a genetic predisposition that makes coriander taste like soap or have an unpleasant flavor. Consequently, this can make it unappealing or undesirable for these individuals.
  • Medication interactions: It may interact with certain medications. If you are taking medications, especially blood thinners or medications for diabetes, it's advisable to consult with a healthcare professional before significantly increasing your coriander consumption.
  • Contamination risk: As with any fresh produce, there is a potential risk of contamination with bacteria or pesticides. It is essential to wash it thoroughly before use and to consider purchasing organic or locally sourced options when possible.
  • Oxalate content: It contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Additionally, if you have a history of kidney stones or are at higher risk, it may be advisable to moderate your coriander intake.

It's important to remember that these inconveniences are not experienced by everyone, and it is generally safe for most people when consumed in moderation. If you have concerns or specific health conditions, it's always a good idea to consult with a healthcare professional for personalized advice.

What are the culinary applications of coriander?

People widely use coriander (cilantro) in various culinary applications to enhance the flavor and aroma of dishes. Here are some common culinary uses of coriander:

  • Seasoning: People often use it as a seasoning or herb in both fresh and dried forms. It adds a distinctive and refreshing flavor to a wide range of dishes.
  • Salsas and Chutneys: Its leaves are a popular ingredient in salsas, chutneys, and relishes. Moreover, they add a vibrant and herbaceous element to these condiments.
  • Soups and Stews: We can add its leaves or seeds to soups, stews, and broths to infuse them with a fragrant and aromatic note.
  • Salads: We commonly use fresh coriander leaves in salads to add a burst of flavor and freshness. Additionally, they pair well with ingredients like tomatoes, cucumbers, and onions.
  • Curries and stir-fries: It is a staple in many curry and stir-fry recipes. It helps enhance the overall flavor profile and adds a unique touch to these dishes.
  • Marinades and Dressings: We can use it in marinades for meat, poultry, or seafood, as well as in homemade dressings for salads or roasted vegetables.
  • Garnish: Sprinkling fresh coriander leaves over finished dishes adds a final touch of color, freshness, and flavor. Furthermore, it is often used as a garnish for curries, rice dishes, or grilled meats.
  • Baking: Ground coriander seeds can be used as a spice in baking, particularly in bread, cakes, cookies, and pastries, to provide a subtle yet aromatic flavor.

These are just a few examples of how coriander can be used in culinary applications. Moreover, its versatility allows it to be incorporated into a wide range of cuisines, including Indian, Mexican, Middle Eastern, and Asian dishes.


Coriander offers several benefits, including its nutritional value, digestive benefits, anti-inflammatory properties, and potential effects on blood sugar and cholesterol levels. Additionally, its diverse flavor enhances different dishes and cuisines. However, it is important to be aware of possible allergic reactions, gastrointestinal discomfort, and drug interactions, and it is imperative to see a healthcare professional when necessary to ensure a safe and enjoyable experience with coriander.


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