Coriander Seed (Ground)
Ground coriander seed is a citrusy-warm spice rich in fiber, iron, and manganese, with linalool-driven digestive and antioxidant benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.42 mg<1% DV
- Niacin0.04 mg<1% DV
- Copper0.02 mg2% DV
- Calcium24.9 mg2% DV
- Iron0.33 mg2% DV
- Manganese0.04 mg2% DV
- Magnesium6.6 mg2% DV
- Selenium0.52 mcg<1% DV
- Zinc0.09 mg<1% DV
- Phosphorus8.2 mg<1% DV
- Potassium25.3 mg<1% DV
- Sodium0.70 mg<1% DV
- Saturated Fat0.02 g
- Polyphenols~3.0 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper108% DV
- Calcium96% DV
- Iron91% DV
- Manganese83% DV
- Magnesium79% DV
Overview
Coriander seed (Coriandrum sativum) is the dried, ground fruit of the same plant whose leaves are sold as cilantro, offering a warm, citrusy, faintly sweet flavor distinct from the pungent leaf. Its principal bioactive is linalool, a monoterpene alcohol that makes up the bulk of its essential oil and drives its digestive, carminative, and antimicrobial effects, alongside geraniol, camphor, and flavonoid antioxidants. Ground coriander seed is concentrated at about 298 kcal per 100g, providing 12.4g protein, 55g carbohydrate (an excellent 42g of it fiber), and 17.8g fat. Its mineral profile is robust: roughly 16.3mg iron per 100g, 1246mg calcium, 330mg magnesium, 1.9mg manganese, 1267mg potassium, 4.7mg zinc, and 0.98mg copper. It also supplies vitamin C, niacin, and small amounts of other B vitamins. The longevity thesis rests on its very high fiber content supporting gut and metabolic health, plus linalool and flavonoids that provide antioxidant and mild glucose- and lipid-lowering activity in animal and early human studies. Traditionally used as a carminative, coriander eases bloating and stimulates digestion. Typical culinary doses are 1-5g daily, and like other seed spices it benefits from toasting and blooming in fat.
Health Benefits (4)
- Aids digestion and relieves bloatingmoderateLinalool and other terpenes act as carminatives, relaxing intestinal smooth muscle and stimulating digestive secretions
- Supports gut and metabolic health through fiberstrongVery high dietary fiber (42g/100g) feeds beneficial gut bacteria and slows carbohydrate absorption
- Provides antioxidant and anti-inflammatory activitymoderateLinalool, geraniol, and flavonoids scavenge free radicals and modulate inflammatory pathways
- May support healthy blood sugar and cholesterolemergingAnimal and early human studies show coriander seed extract can lower fasting glucose and improve lipid profiles
Food Pairings
- ·Pair with cumin in curry blends because their complementary terpene oils create a balanced, rounded warmth and combined digestive benefit
- ·Combine with roasted vegetables because coriander's citrusy linalool brightens and its fiber adds bulk
- ·Add to bean dishes because its carminative action reduces the gas associated with legumes
Practical Tips
- ·Toast whole seeds and grind fresh just before use for the brightest citrus-warm aroma
- ·Bloom ground coriander in oil to release its fat-soluble linalool and geraniol
- ·Combine with cumin in roughly equal parts as a foundational curry base
- ·Store ground coriander airtight and dark; it fades faster than the whole seed within about 6 months
Optimal Timing
Coriander's carminative and digestive-stimulant effects are most useful taken within meals, and its fat-soluble terpenes absorb best with dietary fat.
Negligible calories at culinary doses.
