Which is healthier cilantro or parsley? A nutritional deep dive

October 6, 2025 •

4 min read

While both cilantro and parsley are nutrient-rich green herbs, a 28-gram serving of parsley provides significantly more than the daily value of vitamin K compared to cilantro. When considering which is healthier cilantro or parsley?, the answer depends heavily on which specific nutrients and health benefits you are seeking.

Quick Summary

A nutritional comparison reveals that while both herbs are packed with antioxidants, parsley boasts higher vitamin K, C, and iron, while cilantro is uniquely known for its potential detoxifying properties.

Key Points

Parsley's Vitamin K Advantage: Parsley contains significantly more Vitamin K per serving than cilantro, which is crucial for bone and blood health.
Antioxidant Powerhouse: Both herbs are excellent sources of antioxidants that combat oxidative stress and inflammation throughout the body.
Cilantro's Detoxification Potential: Cilantro is known for its ability to help remove heavy metals from the body, though more human studies are needed.
Genetic Flavor Perception: A genetic variation causes cilantro to taste like soap to some individuals, influencing culinary preference.
Best for Immune Support: Parsley offers higher levels of Vitamin C, a key nutrient for a strong immune system.
Versatile Culinary Uses: Parsley's milder flavor is more versatile for cooking, while cilantro's delicate nature is best preserved by adding it at the end of cooking.

Herbs are a simple, yet powerful, way to add flavor and a nutritional boost to your meals. Cilantro and parsley are two of the most common, often visually confused, green herbs used around the world. While they belong to the same plant family, Apiaceae, their distinct flavors and subtly different nutritional profiles mean they excel in different areas. Choosing between them isn't about finding a single 'winner,' but rather understanding their unique strengths and how they can best serve your dietary goals.

The Nutritional Breakdown: Cilantro vs. Parsley

When evaluating the health benefits of cilantro and parsley, it is helpful to look at their nutritional content side-by-side. On a gram-for-gram basis, both are low in calories and rich in vitamins and antioxidants. However, some key differences emerge upon closer inspection.

Comparison Table: Cilantro vs. Parsley (per 28 grams/1 ounce)


Nutrient	Parsley	Cilantro
Calories	10	6
Vitamin K	574% DV	109% DV
Vitamin C	62% DV	13% DV
Vitamin A	47% DV	38% DV
Folate	11% DV	4% DV
Iron	Higher	Lower
Potassium	Rich	Rich

Health Benefits of Cilantro

Often a staple in Mexican, Asian, and Latin American cooking, cilantro offers more than just its signature citrusy flavor. The leaves and seeds (known as coriander) have been used for centuries for their medicinal properties.

Here are some of the notable health benefits of cilantro:

Antioxidant Power: Cilantro is rich in antioxidant flavonoids, which help fight inflammation and protect cells from damage caused by free radicals.
Detoxification Support: Some studies suggest that compounds in cilantro may help bind to heavy metals like lead and mercury, supporting the body's natural detoxification processes.
Blood Sugar Regulation: Research has indicated that cilantro has a blood sugar-lowering effect, which could be beneficial for managing blood sugar levels.
Digestive Aid: Traditionally used to settle upset stomachs, cilantro can help with gas, bloating, and indigestion.

Health Benefits of Parsley

With its mild, fresh, and slightly peppery taste, parsley is a culinary chameleon used in a wide range of cuisines. Its nutritional profile is impressive, especially concerning certain vitamins.

Here are some of the standout health benefits of parsley:

Exceptional Vitamin K Source: A small serving of parsley delivers a massive amount of Vitamin K, a critical nutrient for bone health and proper blood clotting.
Immune System Support: Parsley is rich in vitamin C, a powerful antioxidant that helps boost the immune system and protect against illness.
Eye Health Promotion: Loaded with carotenoids like lutein, zeaxanthin, and beta-carotene, parsley supports healthy vision and may protect against age-related macular degeneration.
Anti-inflammatory Effects: Like cilantro, parsley contains antioxidants that help reduce inflammation throughout the body.

Culinary Considerations: Flavor, Use, and the 'Soap Gene'

Beyond nutrition, the practical use of these herbs is often decided by flavor. The most notable difference is cilantro's polarizing taste. For some, it has a bright, citrusy flavor, while for others with a specific genetic variant (OR6A2), it tastes like soap. Parsley, in contrast, has a milder, more grassy flavor that complements a broader range of dishes.

Cilantro in the Kitchen: Due to its delicate leaves, cilantro is best added at the end of cooking or as a fresh garnish to preserve its flavor and nutritional value. It is essential in dishes like salsas, guacamoles, and curries.
Parsley in the Kitchen: More robust than cilantro, parsley can be cooked for longer periods or used fresh. It's a staple in Middle Eastern dishes like tabbouleh, Italian sauces, and as a garnish for almost any savory dish.

If you are one of the people who dislike cilantro, parsley is an excellent, nutrient-packed alternative. For everyone else, using both herbs based on their flavor profiles is the best way to maximize your intake of their unique health benefits.

Conclusion: No Single Winner, Just Powerful Choices

Ultimately, the question of which is healthier cilantro or parsley? doesn't have a single answer. Both are extremely healthy, low-calorie additions to any diet, packed with vitamins and antioxidants. Parsley is a standout for its incredibly high vitamin K content, making it a champion for bone and blood health. Cilantro offers unique benefits related to detoxification and blood sugar management. The best approach is to enjoy both, using them in dishes where their distinct flavors can shine, and catering to your personal taste and health goals.

By incorporating a variety of herbs into your cooking, you can diversify your nutrient intake and add complexity to your meals. Whether you prefer the bold zest of cilantro or the fresh mildness of parsley, you are making a great choice for your nutrition and overall well-being. For further reading, an in-depth article from Healthline offers additional insights into the culinary and nutritional differences between these two green powerhouses.

Frequently Asked Questions

While visually similar, their flavors are distinct. Parsley has a mild, grassy taste, whereas cilantro is citrusy and bold. Substituting them can significantly alter a dish's flavor profile, so it is not always recommended.

Cilantro is more specifically associated with aiding the body's detoxification processes, particularly in binding to and helping remove heavy metals. However, both herbs contain antioxidants that support overall bodily functions.

This is due to a genetic variant in the OR6A2 smell receptor gene. This gene makes some people more sensitive to the aldehydes in cilantro, which are also found in soaps, resulting in a soapy taste.

Based on a 28-gram serving, parsley contains significantly higher levels of Vitamins K and C. Cilantro and parsley have comparable, though slightly different, levels of Vitamin A and potassium.

Yes, the stems of both cilantro and parsley are edible. Cilantro stems are tender and full of flavor, while the tougher parsley stems are excellent for adding flavor to stocks or sauces.

Both herbs contain high levels of antioxidants that help combat inflammation. The best strategy is to incorporate both into your diet for a wider range of these beneficial compounds.

Look at the leaves and smell the herbs. Cilantro leaves are more rounded with a brighter hue, while flat-leaf parsley has pointier, darker green leaves. Cilantro has a stronger, citrusy scent, whereas parsley smells milder and grass-like.