Which is healthier, parsley or cilantro?: A Comparative Nutritional Diet Guide

October 24, 2025 •

4 min read

At first glance, the similar appearances of parsley and cilantro can be deceiving, but nutritionally, both leafy greens are packed with vitamins and antioxidants, raising the question of which is healthier, parsley or cilantro?. While both herbs are low-calorie and rich in health-promoting compounds, a deeper look reveals subtle differences in their nutrient profiles and specific health benefits.

Quick Summary

Parsley and cilantro are nutrient-dense herbs, both rich in antioxidants and vitamins A, C, and K. While parsley offers significantly more vitamin K and higher iron content, cilantro provides more vitamin A and unique compounds with potential detoxifying properties. The choice depends on specific nutritional goals and, for some, taste preference.

Key Points

Nutrient Powerhouses: Both parsley and cilantro are low-calorie herbs rich in antioxidants and vitamins A, C, and K.
Parsley's Vitamin K Advantage: Parsley contains significantly more vitamin K than cilantro, which is crucial for blood clotting and bone health.
Cilantro's Unique Benefit: Cilantro contains unique compounds that may aid in heavy metal detoxification, a potential benefit still under study.
Genetic Taste Difference: The flavor of cilantro is polarizing due to a genetic variant that makes it taste soapy to some people, while parsley has a milder taste.
No Clear Winner: Neither herb is definitively 'healthier,' as they offer different nutritional strengths and benefits.
Best of Both Worlds: The healthiest approach is to incorporate both herbs into your diet to gain a wider variety of nutrients.

Comparing the Nutritional Powerhouses: Parsley and Cilantro

When it comes to boosting the nutritional value of a meal, adding fresh herbs is a simple and effective strategy. Parsley and cilantro are two of the most popular, often confused for one another due to their similar appearance. However, while they share many characteristics, their unique nutritional strengths and flavour profiles set them apart. This guide explores their nutritional similarities and differences to help you decide which one best suits your dietary needs.

Nutritional Composition: Side-by-Side Comparison

Both parsley and cilantro are incredibly low in calories, fat, and carbs, making them a guilt-free way to add flavor and nutrients to your dishes. The most significant differences lie in their vitamin and mineral concentrations. Let's break down the nutritional facts for 28 grams (about ½ cup chopped) of each herb:


Nutrient	Parsley	Cilantro
Calories	10	6
Protein	1 gram	1 gram
Carbs	2 grams	1 gram
Fat	Trace	Trace
Vitamin K	574% of Daily Value (DV)	109% of DV
Vitamin C	62% of DV	13% of DV
Vitamin A	47% of DV	38% of DV
Folate (B9)	11% of DV	4% of DV
Iron	Significant source	Lower source
Potassium	Significant source	Significant source

As the table shows, parsley is a standout performer in vitamin K, providing nearly six times the daily recommended intake in just a half-cup serving. It also offers a higher dose of vitamin C and folate than cilantro. Cilantro, while still a great source of vitamin K, boasts significant levels of vitamins A and C, along with other minerals like potassium.

Parsley's Specific Health Benefits

Bone Health: The exceptionally high vitamin K content in parsley is crucial for bone health, as it helps improve calcium absorption. A diet rich in vitamin K can significantly contribute to stronger bones.
Heart Health: Parsley contains folate (vitamin B9), which helps protect against heart disease by keeping homocysteine levels in check. Its rich antioxidant profile, including flavonoids like apigenin, may also reduce the risk of cardiovascular issues.
Immune System Support: Loaded with vitamin C, parsley can help strengthen the immune system and protect the body from seasonal illnesses like colds and flu.
Anti-inflammatory Properties: The antioxidants in parsley, such as luteolin, help combat oxidative stress and suppress inflammation throughout the body.
Kidney Cleanse: Historically, parsley has been used as a natural diuretic to support kidney function and help the body flush out excess fluids.
Digestive Aid: Parsley is known to help soothe digestive issues like bloating and gas.

Cilantro's Specific Health Benefits

Antioxidant Power: Cilantro is rich in antioxidants, including quercetin, which helps fight inflammation and cellular damage from free radicals.
Blood Sugar Regulation: Some studies suggest that cilantro may help regulate blood sugar levels, making it potentially beneficial for people managing diabetes.
Anti-anxiety Effects: In animal studies, cilantro has demonstrated anti-anxiety effects, suggesting it could have a calming impact.
Heavy Metal Binding: Cilantro has been anecdotally and sometimes controversially associated with binding to and helping to remove heavy metals from the body. While more human research is needed, this is a unique potential benefit.
Antimicrobial Properties: Some research has found that compounds in cilantro may have an antibacterial effect against foodborne pathogens like Salmonella.

Culinary Uses and Considerations

The main reason people choose one herb over the other often comes down to flavor. Parsley has a mild, fresh, and slightly peppery taste, making it incredibly versatile as a garnish or a core ingredient in dishes like tabbouleh, pesto, and gremolata. It holds up well to cooking, although its flavour is best preserved when added towards the end.

Cilantro, on the other hand, is known for its bold, citrusy flavor, though for a genetic subset of the population, it tastes like soap due to a sensitivity to specific aldehydes. It is a staple in Mexican, Indian, and Southeast Asian cuisine, commonly used in salsas, curries, and as a garnish for tacos. Because of its delicate nature, cilantro is best added to dishes at the last minute to retain its signature taste.

Conclusion: Which is the Healthier Choice?

So, which is healthier, parsley or cilantro? The answer isn't a simple one. Both herbs are incredibly healthy, low in calories, and rich in vitamins and antioxidants. Parsley stands out for its exceptionally high vitamin K content, making it a stronger choice for bone and heart health. Cilantro offers its own unique set of benefits, including its potential for blood sugar regulation and heavy metal chelation.

Ultimately, the healthiest diet is a varied one. Incorporating both herbs into your cooking whenever possible can provide a wider spectrum of nutrients and health benefits. The best herb for you is the one you enjoy eating, which ensures you'll continue to add this nutritious element to your meals. Whether you prefer parsley's mild freshness or cilantro's zesty kick, you're making a healthy choice. For more detailed nutritional breakdowns, you can consult reliable sources like Healthline's comparison guide.

Source for Further Information: Healthline: Parsley vs. Cilantro: What's the Difference?

Frequently Asked Questions

Yes, you can substitute parsley for cilantro, but be aware of the flavour difference. Parsley has a mild, grassy taste, whereas cilantro is more citrusy and bold. For raw preparations like salsa, adding a squeeze of lime with the parsley can help mimic some of cilantro's brightness.

A genetic variation in olfactory receptor genes causes a subset of the population to perceive aldehydes, natural compounds in cilantro, as having a soapy taste. It's a genetic trait, not an indicator of the herb being 'bad'.

Both herbs are good for heart health due to their antioxidants. However, parsley's high folate content helps regulate homocysteine levels, which is strongly linked to reducing the risk of heart disease.

To extend freshness, treat them like fresh flowers. Trim the stems, place them in a glass of water, and cover the leaves loosely with a plastic bag before refrigerating. Change the water every couple of days for optimal freshness.

Some anecdotal and preliminary studies suggest cilantro's compounds might help bind to heavy metals. However, the evidence is not strong enough to make definitive health claims, and more human-based research is needed.

Yes, parsley is notably better for bone health due to its remarkably high vitamin K content, which is essential for proper calcium utilization and blood clotting.

For most people, both herbs are safe in normal food amounts. However, people on blood-thinning medication should monitor their parsley intake due to its high vitamin K. Excessive consumption of cilantro might also slow blood clotting, so a doctor should be consulted if you have a bleeding disorder or are awaiting surgery.