How much iron is in coriander powder?

According to nutritional data, 100 grams of coriander powder can contain a significant amount of iron, often ranging from 6.5 to over 16 milligrams, depending on the source and processing method. While this sounds impressive, the typical serving size in cooking is much smaller, so the actual iron contribution to a single meal is modest but still beneficial. Understanding how much iron is in coriander powder provides perspective on its role as a nutrient-dense seasoning rather than a primary iron source.

Quick Summary

This article details the iron content of coriander powder, explaining its variability and comparing it to other spices. It explores the culinary and nutritional aspects of this popular seasoning and discusses factors affecting mineral absorption. This guide also provides practical tips for integrating coriander powder into a balanced diet for maximum benefit.

Key Points

• Iron Content Varies: The amount of iron in coriander powder can differ based on factors like soil quality and processing.

• Modest Contribution Per Serving: While concentrated, the small amount used in cooking means it provides a modest boost to your daily iron intake rather than being a primary source.

• Enhanced Absorption with Vitamin C: Pair coriander powder with vitamin C-rich foods like lemon or tomatoes to increase the body's absorption of its non-heme iron.

• More Than Just Iron: Coriander powder also offers other essential minerals like manganese and magnesium, as well as fiber.

• Nutritional Difference from Leaves: Coriander seed powder has a different nutritional profile than fresh cilantro leaves, with more minerals by weight.

• Culinary Versatility: It adds a warm, citrusy flavor to a wide range of dishes and cuisines.

The Nutritional Profile of Coriander Powder

Coriander powder, derived from grinding dried coriander seeds, is a staple spice in many global cuisines. Beyond its warm, citrusy flavor, it packs a potent nutritional punch, especially when considered in a concentrated form. The mineral content, including iron, is significantly higher in the dried seed powder compared to the fresh cilantro leaves by weight. A standard 100-gram serving, though far more than used in a recipe, illustrates the potential density of this nutrient. In addition to iron, coriander powder is rich in dietary fiber, manganese, and magnesium, all contributing to overall health.

How Iron Content Can Vary

It's important to recognize that the iron content in coriander powder is not static. Various factors influence its exact concentration, which is why different nutritional sources may cite different values. These factors include:

• Cultivar: Different types of coriander plants can have slightly different nutritional compositions.
• Soil Quality: The mineral content of the soil where the plant is grown plays a crucial role in the final mineral profile of the seeds.
• Processing: The methods used for drying and grinding the seeds can affect nutrient density.
• Source: As shown in the search results, different commercial products can list varying nutritional information.

These variations mean that while coriander powder is a reliable source of minerals, it is not a primary supplement. It should be viewed as a complementary component of a well-rounded diet.

Comparison of Iron Content in Spices

To put the iron content of coriander powder into perspective, it helps to compare it with other common spices. While coriander offers a respectable amount, some other spices are exceptionally high in iron. For example, cumin seed is noted for its high iron content, making it another excellent dietary addition for this mineral.

Spice	Approximate Iron Content (per 100g)	Notes
Coriander Powder	8.0 - 16.32 mg	A good source, often used in larger quantities in dishes like curries.
Cumin Seed	66.36 mg	One of the highest iron content spices available.
Turmeric	55 mg	Also very high in iron, alongside its famous anti-inflammatory properties.
Black Pepper	9.71 mg	A common spice with a notable iron contribution.
Cinnamon	8.32 mg	Offers similar iron levels to coriander, used in both sweet and savory dishes.

This comparison table illustrates that while coriander powder contains a beneficial amount of iron, it is not necessarily the most concentrated source among common spices. Cumin and turmeric, for instance, offer even higher concentrations.

How to Maximize Iron Absorption from Coriander Powder

The iron in plant-based sources like coriander powder is non-heme iron, which is not as readily absorbed by the body as heme iron from animal products. However, you can significantly enhance its absorption by pairing it with vitamin C.

To improve absorption, consider these techniques:

• Add a squeeze of lemon or lime juice: This simple step introduces vitamin C to the dish, which helps convert non-heme iron into a more absorbable form. This works perfectly in many curries and stews that already use coriander.
• Pair with vitamin C-rich vegetables: Incorporating bell peppers, tomatoes, or broccoli into dishes seasoned with coriander will naturally boost absorption.
• Use in a marinade: Marinating meat or plant-based proteins with spices and a citrus component helps both flavor and mineral uptake.

Health Implications and Culinary Uses

While you won't get your full daily iron requirement from a single teaspoon of coriander powder, its regular inclusion in cooking can contribute to your overall mineral intake. For individuals with a healthy diet, this consistent, small boost is valuable. For those with anemia or other iron deficiencies, relying solely on spices is not a sufficient strategy, and they should consult a healthcare professional. Coriander is also associated with other health benefits, such as digestion support, immune-boosting properties, and anti-inflammatory effects.

Its versatility in the kitchen is well-known. Coriander powder is a foundational spice in Indian, Middle Eastern, and Latin American cuisine, used in everything from curries and stews to rubs for roasted vegetables and meats. The flavor profile differs significantly from fresh cilantro, offering a warmer, earthier, and more citrusy note.

Conclusion

In summary, coriander powder is a good source of iron, containing an average of 8 to 16 milligrams per 100 grams. While a typical recipe uses a much smaller amount, its regular inclusion in cooking contributes to overall mineral intake. For maximum iron absorption, pairing it with vitamin C-rich foods is recommended. As a flavourful and nutritious spice, coriander powder is a valuable addition to a balanced diet, offering not just iron but a host of other beneficial minerals and compounds. When compared to other spices like cumin and turmeric, its iron content is respectable, solidifying its place as a healthy culinary powerhouse.

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References

• Khedeker. (n.d.). Nutritional Info - Coriander Powder. Retrieved from https://www.khedeker.com/nutritional-info-coriander-powder
• Anaajpur. (n.d.). Coriander Powder (Dhania دھنیا). Retrieved from https://www.anaajpur.com/products/dhania-coriander-powder
• Spice Nest. (n.d.). Coriander Powder. Retrieved from https://spicenest.in/products/coriander-powder
• FitAudit. (n.d.). Iron in Spices and Herbs. Retrieved from https://fitaudit.com/categories/ssn/iron
• UR Medicine. (n.d.). Spices, coriander seed, 1 tsp. Retrieved from https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=02013-2
• WebMD. (2024, December 19). Health Benefits of Coriander. Retrieved from https://www.webmd.com/diet/health-benefits-coriander
• Healthline. (2023, April 14). Cilantro vs Coriander: What's the Difference? Retrieved from https://www.healthline.com/nutrition/cilantro-vs-coriander
• AllThatGrows. (2025, August 21). You will be surprised to know these Health Benefits of Coriander. Retrieved from https://www.allthatgrows.in/blogs/posts/health-benefits-of-coriander
• YouTube. (2017, December 19). Is Cilantro the Ultimate Multi-Use Herb? Retrieved from https://www.youtube.com/watch?v=Ke5BLZyVhdo
• The Times of India. (2020, September 05). Health Benefits of Coriander Leaves & Seeds. Retrieved from https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/coriander-has-multiple-health-benefits/articleshow/30452697.cms

Resources

• Spice Nest. (n.d.). Coriander Powder. Retrieved from https://spicenest.in/products/coriander-powder
• Care Health Insurance. (2020, October 08). Best Food Items Rich in Iron Content. Retrieved from https://www.careinsurance.com/blog/health-insurance-articles/iron-is-a-vital-mineral-your-body-needs-6-sources-of-iron-to-include-in-your-diet

Frequently Asked Questions

Is coriander powder a good source of iron for someone with anemia?

While coriander powder does contain iron, the amount used in typical cooking is not enough to treat anemia. It can be a helpful dietary supplement to a balanced diet, but those with iron deficiencies should consult a healthcare professional for appropriate treatment.

How much coriander powder do I need to consume to get a significant amount of iron?

A typical serving of coriander powder is very small, often just a teaspoon or two. To get a significant iron boost, you would need to consume a very large, impractical amount, as the nutritional data is based on a 100-gram serving.

How does the iron content of coriander powder compare to fresh cilantro?

Coriander powder (dried seeds) generally has a higher mineral content by weight than fresh cilantro leaves. The drying process concentrates the nutrients, but the leaves offer more vitamins like A, C, and K.

Can I increase iron absorption from coriander powder by cooking it?

Cooking doesn't necessarily increase iron absorption on its own. The best way to increase the bioavailability of non-heme iron from coriander powder is to consume it with a source of vitamin C, such as a squeeze of lemon juice in your curry.

What other minerals are found in coriander powder?

In addition to iron, coriander powder is a source of other beneficial minerals including manganese, magnesium, and calcium. It also contains dietary fiber and various vitamins.

Can excessive consumption of coriander powder cause iron overload?

It is extremely unlikely to experience iron overload from consuming coriander powder in culinary quantities. The amount of iron is too small, and the body's absorption from plant-based sources is regulated. Iron overload is more commonly associated with genetic conditions or long-term high-dose supplementation.

Is the iron in coriander powder beneficial for skin health?

Yes, adequate iron intake is important for overall health, which includes skin health. Coriander powder's contribution to iron, along with its rich antioxidant content, can help support skin health from within.