Calorie Count and Nutritional Breakdown of Fresh Coriander
Fresh coriander, also known as cilantro, is a staple in many cuisines, from Mexican to Southeast Asian. It is known for its distinctive, citrusy flavor and is a powerhouse of nutrients despite its minimal calorie count. A standard cup of fresh, raw coriander leaves weighs approximately 16 grams and contains around 4 calories. The majority of its caloric content comes from its minimal carbohydrate and protein content.
Macronutrient Profile for 1 Cup of Fresh Coriander
Here is the macronutrient breakdown for one cup (16g) of fresh, raw coriander leaves:
- Carbohydrates: Approximately 0.6 grams, with about half of that being dietary fiber.
- Protein: Around 0.3 to 0.34 grams.
- Fat: A negligible amount, typically less than 0.1 gram.
The Nutritional Benefits of Fresh Coriander
Beyond its low-calorie nature, fresh coriander offers a range of vitamins and minerals crucial for overall health.
- Rich in Vitamin K: A cup contains a significant amount of Vitamin K, which is essential for blood clotting and bone health.
- Excellent Source of Vitamin A: Contains beneficial carotenoids, including beta-carotene, which the body converts into Vitamin A.
- Antioxidant Properties: Provides antioxidants like vitamin C, which help combat oxidative stress and inflammation.
- Good for Digestion: The dietary fiber content aids in promoting healthy digestion and regularity.
Comparison: Fresh vs. Dried Coriander
When considering the calories in coriander, it's vital to distinguish between the fresh leaves and the dried seeds, which are very different nutritionally. While both come from the same plant, their processing and concentration change their caloric and nutritional density significantly.
| Feature | 1 Cup Fresh Coriander | 1 Cup Dried Coriander Leaves | 1 Tbsp Coriander Seed |
|---|---|---|---|
| Calories | ~4 kcal | ~80 kcal | ~15 kcal |
| Weight | ~16g | ~29g (for dried leaves listed as 1 cup) | ~5g |
| Serving Size | Large volume, low density | High volume, high density | Small volume, high density |
| Flavor | Citrusy, fresh | Concentrated, earthy | Sweet, spicy, aromatic |
| Use | Garnish, salads, salsas | Curries, rubs, spice mixes | Seasoning, pickling, baking |
Dried coriander leaves contain a much higher calorie count per cup due to the lack of water, which concentrates the remaining nutrients and weight. For example, a single cup of dried coriander leaves can contain around 80 calories, a significant difference from its fresh counterpart. A smaller quantity like a tablespoon of coriander seeds, while more calorically dense than a cup of fresh leaves, still only provides about 15 calories.
Culinary Uses and How to Maximize Coriander's Health Benefits
Incorporating fresh coriander into your diet is simple and can boost flavor and nutrients without adding extra calories. For instance, adding it to a fresh salsa or guacamole gives a vibrant, zesty taste. You can also sprinkle fresh cilantro over curries, tacos, or salads just before serving to maintain its delicate flavor profile. For recipes that use the seeds, such as curry powders or marinades, a small amount goes a long way due to their potent aroma and taste. Using the leaves and stems together is also recommended, as both contain the same beneficial compounds and flavor.
Simple Ways to Add Coriander to Your Diet
- Salsas and Dips: Add a generous amount to pico de gallo or guacamole.
- Garnishes: Sprinkle chopped fresh leaves over cooked dishes like soups, stews, and roasted vegetables.
- Marinades: Blend fresh coriander with other herbs, garlic, ginger, and lemon juice for a flavorful marinade.
- Salads: Toss whole or chopped leaves into green salads for a fresh, zesty kick.
- Smoothies: A small handful of fresh cilantro can add a unique flavor and nutritional boost to a green smoothie.
The Genetic Factor: Why Cilantro Tastes Like Soap to Some
An interesting aspect of coriander (cilantro) is the polarizing effect it has on taste buds. For some, it has a pleasant, citrusy, and slightly peppery flavor, while for others, it tastes strongly of soap. This phenomenon is largely attributed to a genetic variation involving the olfactory receptor gene OR6A2, which makes certain individuals more sensitive to the aldehyde compounds present in the herb. If you are one of these individuals, alternative herbs like parsley or basil with a squeeze of lemon or lime juice can be used as a substitute.
Conclusion
In summary, one cup of fresh, raw coriander leaves (cilantro) is an extremely low-calorie food, with only around 4 calories. This makes it an ideal ingredient for enhancing flavor in dishes without increasing their caloric load. It is also packed with beneficial vitamins and minerals, including Vitamin K, Vitamin A, and various antioxidants. The calorie count and nutrient density increase dramatically when the herb is dried or consumed as a seed, but it still remains a healthy addition to a balanced diet in moderation. The choice between fresh and dried depends on the desired flavor and culinary application, with fresh leaves adding a vibrant, subtle flavor and dried seeds offering a more concentrated, earthy spice.
Optional Outbound Link: Learn more about the specific nutritional data for fresh coriander from a reliable source like the USDA's FoodData Central.
