Is it safe to eat raw cilantro? A complete guide to consumption and precautions

October 25, 2025 •

4 min read

According to the CDC, cilantro has been linked to various foodborne illness outbreaks, highlighting the importance of proper handling. So, is it safe to eat raw cilantro? For most people, consuming the raw herb is safe, provided it is washed thoroughly and prepared hygienically to mitigate risks.

Quick Summary

Raw cilantro is generally safe when properly washed to remove potential pathogens. While it offers numerous health benefits, unwashed cilantro carries a risk of bacterial contamination that can cause illness. Allergies and digestive issues are also possible side effects for some individuals.

Key Points

Generally Safe: Eating raw cilantro is safe for most people, but proper preparation is essential to mitigate health risks, primarily from external contaminants.
Wash Thoroughly: The biggest risk is microbial contamination from pathogens like Salmonella or Cyclospora, which can be removed with a proper washing technique involving soaking and rinsing.
Rich in Nutrients: Raw cilantro is an excellent source of antioxidants, vitamins A, C, and K, contributing to a strong immune system and healthy skin.
Be Mindful of Side Effects: Excessive consumption may lead to digestive issues, and in rare cases, allergic reactions or increased photosensitivity can occur.
Check Personal Health: Individuals on blood thinners or with bleeding disorders should be cautious of consuming large quantities of cilantro due to its vitamin K content.
Flavor is Genetic: For about 4-14% of the population, cilantro tastes like soap due to a genetic predisposition, which is a matter of perception, not food safety.

Raw cilantro is a popular fresh herb used in countless culinary dishes, from vibrant salsas and guacamole to fresh garnishes for soups and tacos. Its bright, citrusy, and slightly peppery flavor profile adds a unique zing that is often lost when cooked. However, the fresh, raw nature of the herb raises common questions about its safety. The primary concern is not the herb itself, but rather the potential for external contamination with harmful bacteria and parasites.

The Risks: What to Know Before Eating Raw Cilantro

Eating raw cilantro is not without its risks, predominantly stemming from issues related to farming, handling, and transportation. Unlike cooked foods, which undergo a 'kill step' through heat, raw herbs do not, making proper sanitation essential.

Microbial Contamination

Pathogens like Salmonella, Shigella, E. coli, and Cyclospora have been found on fresh herbs, including cilantro. Contamination can occur through tainted irrigation water, contact with animal waste, or unsanitary handling practices at any point from farm to table. The FDA and CDC have tracked foodborne illness outbreaks linked to fresh herbs, with Cyclospora cayetanensis being a notable concern that can cause severe intestinal illness.

Allergic Reactions

While rare, some individuals may experience an allergic reaction to cilantro. Symptoms can range from mild issues like hives or skin irritation to more severe responses such as facial and throat swelling or severe diarrhea. People with known sensitivities should approach with caution.

Digestive Discomfort

Overconsumption of cilantro, particularly extracts, has been linked to digestive issues like gas, abdominal cramps, and diarrhea in some cases. Its high fiber content can be too much for those with sensitive stomachs or conditions like IBS. Moderation is key.

Bleeding Concerns

Cilantro contains vitamin K, which is essential for blood clotting. In extremely large quantities, it might have an anti-clotting effect, potentially increasing the risk of bleeding in individuals with bleeding disorders or those taking blood-thinning medications. For this reason, it's advised to avoid excessive amounts of cilantro in the weeks leading up to surgery.

Photosensitivity

Another potential, though uncommon, side effect is photosensitivity. Some studies suggest that cilantro contains psoralens, which can increase skin sensitivity to sunlight, making one more susceptible to sunburn.

The Rewards: Surprising Health Benefits of Cilantro

Despite the potential risks associated with improper handling, raw cilantro offers a host of nutritional benefits that make it a valuable addition to many diets.

Rich in Antioxidants

Cilantro is packed with antioxidants, including vitamins A, C, K, and polyphenolic flavonoids like quercetin. These compounds help protect your cells from oxidative stress and inflammation, which are linked to premature aging and various chronic diseases.

Promotes Heart Health

Some studies have found that cilantro may help lower blood pressure and cholesterol levels, contributing to improved cardiovascular health. Its antioxidant content also helps protect against cardiac damage.

Aids Digestion

Used for centuries in traditional medicine to soothe upset stomachs, cilantro can help prevent gas, bloating, and indigestion. It aids in the production of digestive enzymes, which assists in breaking down food more efficiently.

Antimicrobial Properties

The compound dodecenal, found in cilantro, has been shown to be effective at killing Salmonella bacteria, making it a natural food-safe agent. This property contributes to its medicinal value and is a part of what makes it a 'superherb'.

Comparison Table: Raw Cilantro vs. Cooked Cilantro


Feature	Raw Cilantro	Cooked Cilantro
Flavor	Bright, fresh, citrusy, and vibrant.	Subdued, earthy, and less potent.
Best Uses	Salsas, garnishes, salads, pestos, smoothies.	Curries, stews, simmered sauces.
Nutritional Content	Higher levels of heat-sensitive vitamins like C and K are preserved.	Some nutrient loss due to heat, though still beneficial.
Microbial Risk	Highest risk if unwashed. Mitigated with proper washing.	Microbial risk is eliminated by the cooking process.

How to Properly Wash Raw Cilantro for Safety

Proper washing is the most important step to ensure it is safe to eat raw. Simply rinsing under running water is often insufficient. A more thorough method is needed to remove stubborn dirt and potential pathogens.

Untie the bunch. Remove any ties or bands that hold the cilantro together, allowing the leaves and stems to separate. This ensures all surfaces can be cleaned.
Soak in cold water. Fill a large bowl with cold water and submerge the cilantro completely. Swish and shake the bunch around vigorously to dislodge any dirt or sand trapped within.
Lift and rinse. Lift the cilantro out of the water, leaving any settled dirt behind. Replace the dirty water with clean, cold water.
Repeat as needed. Repeat the process two to three times until the water remains clear after swishing.
Dry thoroughly. Lay the clean cilantro on a clean paper towel or use a salad spinner to remove excess water. Excess moisture can cause the herb to spoil faster.

A Note on Flavor Perception

For a small percentage of the population (around 4-14%), cilantro can taste like soap. This is due to a genetic variant related to the OR6A2 gene, which influences how some people perceive certain aldehydes in the herb. It is a taste preference, not an indication of spoilage or safety.

Conclusion: The Final Verdict on Raw Cilantro

For the average person, eating raw cilantro is safe and healthy, provided the herb is thoroughly washed and handled properly. While potential risks like microbial contamination and allergic reactions exist, they can be minimized with good kitchen hygiene and an awareness of personal sensitivities. The vibrant flavor and robust nutritional profile, including its high antioxidant and vitamin content, make raw cilantro a worthwhile addition to a healthy diet. Just remember to give it a good soak and swish before enjoying its fresh flavor.

MasterClass provides a detailed guide on washing cilantro to ensure your herbs are clean and safe for consumption.

Frequently Asked Questions

The biggest risk is microbial contamination from bacteria like Salmonella and parasites like Cyclospora that can be on the surface of the leaves. This is why thorough washing is critical before consumption.

To properly wash cilantro, submerge it in a bowl of cold water, swish it around to loosen dirt, lift it out, and repeat the process two to three times with fresh water until no sediment remains.

Yes, it is possible to get food poisoning from cilantro if it is contaminated with pathogens and not washed thoroughly before eating. The risk is low but has been documented in various outbreaks.

While cooked cilantro still offers some benefits, heat can diminish the potency and flavor of the herb, particularly heat-sensitive nutrients like vitamin C and some volatile compounds. It is often added raw or at the end of cooking for this reason.

This is a genetic trait. Individuals with a specific genetic variation (related to the OR6A2 gene) are more sensitive to the aldehydes in cilantro, which can be perceived as tasting like soap.

In moderate food amounts, raw cilantro is generally considered safe for pregnant women. However, consuming excessive amounts could pose a risk due to bioactive compounds, so it is best to enjoy in moderation and consult a healthcare provider if concerned.

Eating cilantro raw preserves its vibrant, fresh flavor profile and maximizes its nutritional value, especially heat-sensitive vitamins and antioxidants.