Fresh Coriander (Cilantro)

Fresh Coriander (Cilantro): Nutrition, History and Complete Culinary Guide

Fresh coriander (Coriandrum sativum), known as cilantro in the Americas and in Spanish-language contexts, is simultaneously one of the world's most widely used culinary herbs and one of the most polarising. It is the primary fresh herb of South Asian, Southeast Asian, Mexican, Central American, Middle Eastern, and North African cuisines — central to the cooking of the majority of the world's population. Coriander is also one of the oldest cultivated plants: seeds have been found in Bronze Age archaeological sites across the Middle East and Mediterranean, and it appears in the oldest surviving recipe collections. The leaves contain a distinctive blend of aromatic aldehydes — primarily decanal and (E)-2-alkenal compounds — that most people perceive as fresh, citrusy, and herbal, but that some people (estimated 4–14% of the population depending on ancestry) perceive as soapy, metallic, or unpleasant. Genetic research has confirmed this perception is strongly influenced by variants in the olfactory receptor gene OR6A2 — making coriander aversion a genuine biological phenomenon rather than simply acquired preference.

Nutritional Value of Fresh Coriander

Fresh coriander provides just 23 kcal per 100 g — an herb eaten in meaningful quantities as a garnish and flavouring rather than a primary food, so its absolute nutritional contribution is modest. However, it is exceptional for vitamin K — among the highest of any commonly eaten food per 100 g, providing over 300 μg (micrograms) per 100 g, far exceeding the adult daily requirement. Vitamin K supports blood clotting and bone mineralisation. Coriander also provides vitamin A, vitamin C, folate, potassium, and manganese in meaningful amounts. The fresh herb's use as a substantial garnish in South Asian and Latin American cooking means it contributes more nutritionally than most herbs.

How to Use Fresh Coriander

Fresh coriander should be added at the end of cooking or used raw — heat destroys its volatile aromatics rapidly. Use as a generous garnish over curries, dals, tacos, salsas, and soups immediately before serving. Add to chutneys (green chutney with coriander, mint, chilli, garlic, and lemon is the essential Indian condiment), to guacamole, to pico de gallo, to Vietnamese pho and fresh spring rolls. For coriander raita: blend with yogurt, mint, chilli, and garlic. Store fresh coriander with stems in a glass of water in the refrigerator, covered loosely — it keeps for up to a week. The stems are edible and flavoursome — use them in cooked preparations where the leaves would be added at the end.