Cilantro

Overview

Cilantro (coriander leaves) provides polyphenols and culinary antioxidants in an herb matrix with very low energy density [1]. Food-derived phenolics from herbs and vegetables modulate gut microbiota and neurotransmitter-related pathways [2].

Within the BRAIN Diet framework, cilantro is a flavour and polyphenol herb used fresh as a garnish rather than for bulk nutrient intake [1,2].

Key Nutritional Highlights

• Fresh herb polyphenols at negligible calorie contribution [1].
• Culinary garnish increasing phytochemical diversity [2].
• Fat-soluble flavour compounds released in oily dressings.
• Genetic taste variation (soapiness) affects palatability, not nutrient profile.

Food Context

Synergies

• Part of diverse herb intake

Preparation

• Can be used fresh or as garnish
• Similar uses to parsley
• Supports diverse plant food strategy

Recipes

2 recipes containing this food

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Turmeric Lentil Dahl

Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	23 kcal	—
Protein	2.1 g	—
Total fat	0.5 g	—
Saturated fat	0 g	—
Carbohydrates	3.7 g	—
Fibre	2.8 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	1.8 mg	9.8%
Zinc	0.5 mg	4.5%
Magnesium	26 mg	6.2%
Selenium	0.9 µg	1.6%
Calcium	67 mg	6.7%
Potassium	521 mg	15.3%
Choline	12.8 mg	2.3%
Folate	62 µg	15.5%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	8.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Coriander (cilantro) leaves, raw, FDC ID 169997, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Fresh herb polyphenols at negligible calorie contribution. de Oliveira & Chávez 2022. Parsley (Petroselinum crispum Mill.): A source of bioactive compounds as a domestic strategy to minimize cholesterol oxidation during the thermal preparation of omelets

[2] Culinary garnish increasing phytochemical diversity. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters