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 | — |
| Sugars | 0.9 g | — |
| Fibre | 2.8 g | — |
Substances
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