Cilantro (Dried)

Nutrition · per ~2 g serving · ≈ a pinch

Score · 97/100

Overview

Cilantro (Coriandrum sativum) is the leafy stage of the coriander plant, native to a region spanning southern Europe to western Asia, and a defining fresh herb across Mexican, Indian, Thai, and Middle Eastern cuisines. (Its seeds, harvested later, are the spice coriander.) Drying concentrates the leaf's nutrients substantially: per 100 g, dried cilantro provides roughly 279 kcal, 21.9 g protein, 52 g carbohydrate (~10 g fiber), and an impressive micronutrient profile. It is an outstanding source of vitamin A (~5850 IU), vitamin C (~566 mg—exceptionally high), and vitamin K, along with a robust mineral content of ~1246 mg calcium, ~42 mg iron, ~694 mg magnesium, ~4466 mg potassium, ~6.4 mg manganese, and ~1.79 mg copper. Cilantro's distinctive aroma—polarizing due to a genetically determined perception of 'soapiness'—comes from long-chain aldehydes such as (E)-2-decenal and dodecanal, complemented by flavonoids like quercetin and the polyphenol antioxidants that give it strong free-radical-scavenging capacity. Cilantro is also widely studied for its ability to bind and help mobilize heavy metals. As with all dried herbs, culinary servings are small, but dried cilantro's vitamin and mineral density make it a nutrient-rich aromatic addition.

Health Benefits (4)

• Provides abundant vitamin A and vitamin C antioxidants

  moderate
  High provitamin-A carotenoids and exceptional vitamin C support vision, immune function, and protect cells from oxidative damage
• May support heavy-metal detoxification

  limited
  Cilantro constituents have been shown to chelate and mobilize metals such as lead and mercury, aiding their excretion in preliminary studies
• Delivers iron and potassium for blood and fluid balance

  moderate
  Rich iron supports hemoglobin synthesis while very high potassium contributes to healthy blood pressure regulation
• Offers anti-inflammatory and antimicrobial activity

  limited
  Aromatic aldehydes and flavonoids inhibit inflammatory signaling and exhibit activity against foodborne bacteria

Food Pairings

• ·Pair with lime and chili because cilantro's vitamin C and bright aldehydes complement acidic, spicy dishes and aid iron absorption
• ·Combine with cumin and beans where its aromatics balance earthiness and its iron complements legumes
• ·Add to fat-containing salsas and curries because its carotenoids and flavonoids are better absorbed with dietary fat

Practical Tips

• ·Dried cilantro loses much of fresh cilantro's signature aroma, so rehydrate it in warm liquid and use it where its nutrients matter more than fresh punch
• ·Add near the end of cooking; prolonged heat further dulls its already delicate flavor
• ·Store airtight and dark; the volatile aldehydes that give cilantro its character degrade quickly

Optimal Timing

Cilantro's vitamins and bioactives have no time-of-day dependency and suit regular culinary use.

Seasoning amounts are negligible in calories and fasting-compatible.