Is it okay to eat raw cilantro?

December 5, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), produce is responsible for nearly half of all foodborne illnesses in the United States. While cilantro can offer numerous health benefits, eating it raw requires careful preparation to minimize the risk of contamination.

Quick Summary

Eating raw cilantro is generally safe and healthy when properly washed, offering vitamins A, C, and K, plus antioxidants. Risks mainly involve bacterial contamination from improper handling or washing. Some people may also have genetic taste aversion or rare allergies.

Key Points

Thoroughly Wash Cilantro: The most important step for safely eating raw cilantro is proper washing to remove potential bacteria like E. coli and Salmonella.
Rich in Antioxidants and Vitamins: Raw cilantro is a great source of antioxidants, Vitamin K, and Vitamin A, which provide anti-inflammatory and immune-boosting benefits.
Flavor is Best Raw: For the most vibrant, citrusy flavor, cilantro should be eaten raw or added at the very end of the cooking process.
Genetic Taste Aversion Exists: Some people have a genetic predisposition that makes cilantro taste like soap, but this is a taste perception issue, not a health risk.
Consider Higher-Risk Individuals: Those with compromised immune systems, the elderly, and pregnant women should be especially vigilant about washing raw produce due to increased risk from foodborne illness.
Minimize Risk with Proper Handling: Beyond washing, using clean utensils and cutting boards is essential to prevent cross-contamination in the kitchen.

The Nutritional Benefits of Eating Raw Cilantro

For those who enjoy its unique, citrusy flavor, raw cilantro is an excellent addition to a healthy diet. A quarter cup of fresh cilantro is very low in calories, but packed with essential vitamins and minerals. Its potent antioxidants and anti-inflammatory properties are key to its health-boosting effects.

Antioxidant and Anti-inflammatory Properties

Cilantro is rich in powerful antioxidants like quercetin and tocopherols, which protect the body's cells from damage caused by free radicals and help reduce inflammation. This can lower the risk of chronic diseases and premature aging. The antimicrobial compound dodecenal found in cilantro is particularly effective against salmonella, a common cause of foodborne illness.

Vitamins and Minerals

Even in small quantities, raw cilantro contributes a significant nutritional boost. Here are some of the key nutrients you get:

Vitamin K: A small serving provides a good portion of your daily recommended intake, which is crucial for bone health and proper blood clotting.
Vitamin A: Important for vision, immune function, and skin health.
Vitamin C: An essential antioxidant that supports the immune system, healthy skin, and tissue repair.
Other Minerals: The herb contains smaller amounts of potassium, manganese, and iron.

Other Potential Health Advantages

Beyond basic nutrition, research suggests cilantro may have other benefits. Some animal studies have indicated that it can help manage blood sugar levels by increasing insulin sensitivity, though more human studies are needed. It is also linked to promoting heart health by potentially lowering blood pressure and cholesterol.

The Risks of Eating Raw Cilantro

While the benefits are clear, there are important risks to consider when eating raw cilantro, particularly regarding food safety. These issues are generally avoidable with proper handling.

Risk of Bacterial Contamination

The most significant risk associated with raw cilantro is contamination with foodborne pathogens like E. coli and Salmonella. The herb is often consumed raw, which means the cooking process does not eliminate bacteria present on the leaves. The FDA has previously found cilantro samples, particularly imported ones, to be contaminated with bacteria. Thorough washing is the most important step to mitigate this risk.

Potential for Allergic Reactions

Although rare, some individuals may have an allergic reaction to cilantro. Symptoms can range from hives and skin irritation to more severe swelling of the face and throat. People with allergies to mugwort or birch pollen might be more susceptible to cross-reactivity.

The 'Soapy' Taste Phenomenon

Some people find raw cilantro to have an unpleasant soapy or metallic taste. This is not a health risk but rather a genetic trait linked to a specific smell-receptor gene cluster. Crushing or heating the leaves can help minimize the compounds responsible for this taste perception.

Comparison of Raw vs. Cooked Cilantro


Feature	Raw Cilantro	Cooked Cilantro
Flavor	Stronger, more vibrant, and citrusy flavor.	Milder flavor, as heat diminishes the volatile compounds.
Nutritional Content	Retains all vitamins and antioxidants, as heat can degrade some nutrients.	Some vitamin content, especially water-soluble vitamins like C, may be reduced during cooking.
Antimicrobial Benefits	The compound dodecenal is most potent in its fresh state.	Potentially less effective, though still present.
Safety	High risk of bacterial contamination if not thoroughly washed.	Cooking to a sufficient temperature kills most foodborne bacteria.
Best Use	Garnishes, salsa, guacamole, and dips.	Soups, stews, and curries (added towards the end).

How to Safely Prepare and Enjoy Raw Cilantro

To ensure your cilantro is safe to eat raw, follow these steps:

Wash thoroughly: Submerge the cilantro bunch in a bowl of cold water. Swish it around to loosen dirt and grit. Repeat this process two to three times with fresh water until the water remains clear.
Inspect and dry: Lift the cilantro from the water to avoid re-contaminating it with any sediment. Shake off excess water or use a salad spinner. Pat the leaves dry with a clean paper towel or cloth.
Use clean equipment: Always use a clean cutting board and knife to prevent cross-contamination. Wash your hands with warm, soapy water before and after handling.
Store properly: Wrap the dry cilantro in a paper towel and place it in a resealable plastic bag or jar in the refrigerator to maximize freshness.

Conclusion: Eat Raw Cilantro, but with Caution

In conclusion, eating raw cilantro is not only okay but also an excellent way to reap its full nutritional and flavor potential. However, the critical takeaway is that safety depends on proper preparation. The risks of foodborne illness from raw produce, including herbs, are well-documented, so a thorough washing process is non-negotiable. By following simple cleaning steps, you can confidently enjoy the vibrant, fresh taste and numerous health benefits that raw cilantro adds to your dishes.

This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for specific dietary concerns.

Frequently Asked Questions

The main risk is bacterial contamination from pathogens such as E. coli and Salmonella, which can be present on unwashed fresh produce and can cause foodborne illness.

Wash cilantro by submerging it in a bowl of cold water and swishing it around to remove dirt. Repeat with fresh water two to three times until the water is clear, then dry it thoroughly with a paper towel or salad spinner.

Raw cilantro retains a stronger flavor and more of its heat-sensitive nutrients, like Vitamin C. Cooking can diminish some flavor and nutritional value but is a safe option if you have concerns about bacteria, though proper washing of raw cilantro is usually sufficient.

Yes, cilantro stems are edible and have a more concentrated flavor than the leaves. They can be finely chopped and used in sauces, salsas, or stir-fries.

For some individuals, cilantro tastes like soap due to a genetic predisposition related to a specific gene cluster that affects their sense of smell. This is a common phenomenon and not an indicator of the herb being unsafe.

Some animal studies suggest cilantro may have anti-anxiety and blood sugar-managing properties, though more human research is needed to confirm these effects. It should not be used as a substitute for medication.

Yes, individuals with weakened immune systems, pregnant women, the elderly, and young children should exercise extra caution with all raw produce and should ensure it is properly washed to minimize the risk of foodborne illness.