Cilantro is a flavorful green herb used in cuisines around the world. Its fresh, citrusy character works especially well in tacos, salsa, curries, soups, beans, marinades, and Louisiana favorites.
The plant’s scientific name is Coriandrum sativum. In the United States, its fresh leaves and stems are commonly called cilantro, while its dried seeds are called coriander.
Although both come from the same plant, fresh cilantro leaves, cilantro microgreens, and coriander seeds have different flavors, uses, and nutritional profiles.
What Nutrients Are Found in Cilantro?
Mature cilantro leaves naturally contain a combination of nutrients and plant compounds, including:
- Vitamin K
- Vitamin C
- Folate
- Carotenoids
- Chlorophyll
- Phenolic compounds
- Naturally occurring flavonoids
Cilantro microgreens can also provide carotenoids, vitamins, and phenolic compounds. However, their nutrient profile should not be assumed to be identical to mature cilantro leaves.
A published study evaluating 25 commercially available microgreens found that cilantro microgreens had the highest carotenoid concentrations among the varieties tested. The results do not establish the exact nutrient content of every cilantro microgreen product.
Nutrient levels can change with the cultivar, growing conditions, harvest stage, storage, processing, and serving size.
What Are the Potential Health Benefits of Cilantro?
Supports Normal Blood Clotting and Bone Health
Mature cilantro leaves commonly provide vitamin K. The body needs vitamin K to produce proteins involved in normal blood clotting and bone metabolism.
The amount of vitamin K in a typical serving of CCFF cilantro or cilantro microgreens would need to be confirmed through laboratory testing before making a specific nutrient-content claim.
Contributes to Antioxidant Protection
Cilantro contains carotenoids, vitamin C, and other naturally occurring plant compounds that participate in antioxidant processes.
Antioxidants help protect cells from oxidative stress produced through normal metabolism and environmental exposure.
Supports Normal Immune and Collagen Function
Vitamin C supports normal immune function and helps the body produce collagen, a structural protein found in skin, connective tissue, blood vessels, and other parts of the body.
Adds Nutritional Variety Without Heavy Sauces
Cilantro adds significant flavor with a relatively small amount of food. Its bright taste can help bring freshness to meals without requiring a heavy sauce or large amount of salt.
What Are Carotenoids?
Carotenoids are naturally occurring pigments that help give plants their yellow, orange, red, and green colors.
Some carotenoids can be converted into vitamin A, while others participate in antioxidant activity. Cilantro microgreens have been studied as a source of carotenoids, including lutein and zeaxanthin.
The presence of these compounds makes cilantro an interesting subject for nutrition research, but it does not mean cilantro can prevent or treat a specific health condition.
Cilantro Leaves vs. Cilantro Microgreens
Cilantro leaves and cilantro microgreens come from the same plant but are harvested at different stages.
Cilantro Leaves
Mature cilantro leaves have the familiar appearance and citrusy-herbal flavor used in salsa, guacamole, soups, curries, and marinades.
The leaves and tender stems are both edible.
Cilantro Microgreens
Cilantro microgreens are harvested while the plant is young. They have a concentrated aroma and a fresh flavor that works well as a finishing ingredient.
Published research indicates that cilantro microgreens can contain carotenoids, vitamins, and other plant compounds. Their exact composition varies, so nutrient data from mature cilantro should not automatically be applied to the microgreen.
Cilantro vs. Coriander
Cilantro and coriander come from the same plant, but the terms usually describe different parts of it.
- Cilantro generally refers to the fresh leaves and stems.
- Coriander generally refers to the dried seeds.
- Cilantro tastes fresh, herbal, and citrusy.
- Coriander seeds taste warmer, nuttier, and more spice-forward.
Because their flavors are different, they cannot always be substituted for one another in recipes.
Does Cilantro Remove Heavy Metals or “Detox” the Body?
Cilantro is sometimes promoted online as a food that removes heavy metals or detoxifies the body. Current evidence does not support presenting ordinary servings of cilantro as a proven heavy-metal treatment or medical detoxification method.
Cilantro can be enjoyed as part of a varied eating pattern, but it should not replace medical evaluation or treatment for suspected toxic exposure.
CCFF does not recommend using “detoxes the body,” “removes heavy metals,” or similar language when describing cilantro products.
Why Does Cilantro Taste Like Soap to Some People?
Cilantro does not taste the same to everyone.
Some people experience its flavor as bright, citrusy, and fresh. Others detect a strong soapy or unpleasant taste. Genetics can influence how a person perceives some of cilantro’s naturally occurring aroma compounds.
Cilantro microgreens may still taste strong to someone who dislikes mature cilantro leaves.
Easy Ways to Use Cilantro
Try fresh cilantro or cilantro microgreens in any of these ways:
- Add them to tacos, nachos, and burrito bowls.
- Mix them into fresh salsa or pico de gallo.
- Sprinkle them over gumbo, étouffée, or other savory dishes.
- Add them to soups immediately before serving.
- Blend them into marinades, dressings, or sauces.
- Mix them into rice, beans, or grain bowls.
- Add them to curries and stir-fries.
- Use cilantro microgreens as a finishing garnish.
- Pair them with broccoli microgreens in salads and wraps.
- Add them to eggs, avocado toast, or roasted vegetables.
For the freshest flavor, add cilantro near the end of cooking or immediately before serving.
How to Store Fresh Cilantro
Keep cilantro refrigerated and avoid storing it with excess moisture.
Wash fresh cilantro under clean running water before eating. Dry it gently and remove any wilted or damaged leaves.
Because cilantro has a delicate flavor and texture, it is best used while fresh.
Explore the Broccoli and Cilantro Blend
CCFF combines mild broccoli microgreens with bright, aromatic cilantro microgreens in a balanced blend created for salads, tacos, wraps, and bowls.
Shop Broccoli & Cilantro Microgreens Blend
A fresh combination of mild cruciferous flavor and herbaceous brightness.
Growing for GOOD.
Important Nutrition Note
People taking warfarin or similar blood-thinning medications are generally advised to maintain a consistent vitamin K intake. Speak with your healthcare provider before making a major change to your consumption of vitamin-K-containing foods or supplements.
Sources and Further Reading
- USDA FoodData Central: Cilantro and Food-Composition Information
- Xiao et al.: Assessment of Vitamin and Carotenoid Concentrations in Edible Microgreens
- Laribi et al.: Coriander and Its Bioactive Constituents
- Kyriacou et al.: Phenolic, Phytochemical, and Macronutrient Composition of Microgreens
- NIH Office of Dietary Supplements: Vitamin K Fact Sheet
- NIH Office of Dietary Supplements: Vitamin C Fact Sheet
This article provides general educational information and is not intended to diagnose, treat, cure, or prevent any disease.
0 comments