As one of the popular vegetables in Iranian cooking, coriander not only adds a pleasant flavor to dishes but is also a rich source of nutrients. Many people are looking for coriander calories per 100 grams so that they can include it in their diet for weight control or to increase daily energy. This article examines the nutritional value of fresh coriander based on reliable data and helps you make more informed choices.
Calories and nutritional value table of coriander
Fresh coriander is low in calories and is a great option for low-calorie diets. Below is a table of the nutritional value of coriander per 100 grams for calories and macronutrients. This data is compiled from reliable sources such as the USDA and represents approximate values.
| Nutrient | Amount per 100 grams |
|---|---|
| Calories | 23 kcal |
| Protein | 2.13 grams |
| Fat | 0.52 grams |
| Carbohydrates | 3.67 grams |
These values indicate that coriander is mostly composed of complex carbohydrates and low in fat, making it suitable for people looking for the nutritional value of fresh coriander. Coriander is very low in calories per 100 grams and can be used in salads or daily meals without worrying about weight gain.
Sugar, fiber, and salt in coriander
The fiber in coriander helps in better digestion and makes you feel fuller for longer. The table below shows the details of this section.
| Nutrient | Amount per 100 grams |
|---|---|
| Sugar | 0.87 grams |
| Fiber | 2.8 grams |
| Salt/sodium | 46 mg |
| Cholesterol | 0 mg |
Considering the calories in raw and cooked cilantro, this vegetable is low in sugar and is a safe option for diabetics or those on a low-salt diet. The nutritional value of fresh cilantro in this section makes it a low-sodium food that does not negatively affect blood pressure.
Important vitamins and minerals in coriander
Coriander is an excellent source of vitamins and can meet the daily requirement of some minerals. The table below shows the key vitamins and minerals based on the nutritional value of coriander per 100 grams.
| Nutrient | Amount per 100 grams | Approximate daily requirement percentage |
|---|---|---|
| Vitamin A | 6748 international units | 135 % |
| Vitamin C | 27 mg | 45 % |
| Vitamin K | 310 micrograms | 388 % |
| Iron | 1.77 mg | 10 % |
| Calcium | 67 mg | 7% |
| Potassium | 521 mg | 11 % |
These vitamins play a key role in strengthening the immune system and bone health. The benefits of coriander for weight loss are also prominent due to its antioxidant vitamins such as vitamin C, which helps in better metabolism.
Coriander calories in common servings
To make it more practical, we have calculated the calories of coriander in daily units. This table is based on approximate values and will help you control your daily intake.
| Consumption unit | Approximate value | Calories |
|---|---|---|
| 1 small bunch (20 g) | 20 grams | 5 kcal |
| 1 cup chopped | 50 grams | 12 kcal |
| 1 tablespoon fresh | 4 grams | 1 kcal |
| 1 palm (shredded) | 30 grams | 7 kcal |
These values represent the calories of fresh coriander and are useful for people on a strict diet. The difference in calories between raw and cooked coriander in the same units is small, but cooking may slightly reduce the water content and increase the consistency.
Calorie comparison of raw and cooked coriander
Cooking method has little effect on calories, but can change the nutritional value. The table below compares the calories of raw and cooked cilantro (boiled without oil).
| Type of coriander | Calories per 100 grams | Protein (grams) | Fat (grams) | Carbohydrates (grams) |
|---|---|---|---|---|
| raw | 23 | 2.13 | 0.52 | 3.67 |
| Cooked (boiled) | 30 | 2.79 | 0.68 | 4.81 |
Cooked coriander is slightly higher in calories because it has less water, but it still remains low in calories. For frying, the calories increase (up to 165 kcal per 100 grams with oil), so for a weight loss diet, it is recommended raw or boiled.
Nutritional Benefits and Uses of Coriander
Not only is coriander low in calories, it also offers numerous health benefits. Let's take a look at its uses.
- The role of coriander in weight loss: With low calories (23 kcal per 100 grams), coriander helps control calorie intake and can increase the volume of meals without increasing energy.
- Effect on feelings of fullness and appetite control: Its 2.8 grams of fiber creates long-lasting fullness and prevents overeating, which is one of the benefits of coriander for weight loss.
- Suitable for weight loss diets: Coriander is low in fat and sugar, so it fits into keto or low-carb diets and helps with fat metabolism.
- Its place in the athlete's diet: The protein and potassium present help with muscle recovery and energy maintenance, without adding extra calories.
- Effect of balanced consumption on daily energy: Vitamins B and C in coriander provide sustained energy and reduce fatigue.
- Brief comparison with similar foods: Compared to parsley (36 kcal/100 g), cilantro has fewer calories and offers more vitamin K, making it superior.
- Who should consume it in moderation: Those with sensitive digestive issues, as high fiber may make digestion challenging in large amounts, but moderate consumption is safe.
These benefits are based on the nutritional value of freshly extracted coriander and can be part of a balanced diet.
Is consuming too much coriander a problem?
Moderate consumption of coriander (up to 200-300 grams daily) is usually safe and does not cause any problems due to its low calories. However, excessive consumption may cause bloating or digestive discomfort due to its high fiber content. Its high vitamin K content can interfere with blood-thinning medications, so people on medication should monitor their intake. Focusing on balance is the best way to reap the nutritional value of coriander in 100 grams without side effects.
FAQ
How many calories does coriander have?
The calories in 100 grams of fresh coriander are about 23 kcal, making it a low-calorie option.
Is coriander good for dieting?
Yes, with its high fiber and low calories, cilantro is ideal for weight loss diets and helps control appetite.
What is the best way to consume calories?
Consuming it raw in salads or boiled without oil keeps calories to a minimum and maintains nutritional value.
What is the difference in cilantro calories in different cooking methods?
Raw: 23 kcal; Boiled: 30 kcal; Fried: up to 165 kcal per 100 grams.
Final summary
With its low calories and high nutritional value, coriander is a smart choice for daily diets. The coriander nutritional value tables per 100 grams can be used to plan meals, which helps in weight control and increasing energy. With balanced consumption, you can reap its benefits and make more informed food decisions.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
