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Fresh cilantro

Coriander (cilantro)

Regional seasonality

Not currently in local season. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories23 kcal
  • Proteins2.13 g
  • Carbohydrates3.67 g
  • Fats0.52 g
  • Fiber2.8 g
  • Sodium0.046 g
  • Sugars0.87 g
  • CO₂ footprint100 g
Detailed nutrition enriched from Canadian Nutrient File — Coriander (cilantro), raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.014 g<0.1% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 67 mg6.7% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 1.77 mg8–13% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 71 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 26 mg8.4% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 48 mg6.9% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 521 mg15% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 46 mg2.3% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.5 mg3.6–4.5% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.225 mg25% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.426 mg14% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.9 µg1.5% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 24 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 337 µg42% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 3930 µg
  • Alpha carotene 36 µg
  • Alpha-tocopherol 2.5 mg28% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 202 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 865 µg
  • Vitamin C 27 mg27% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.067 mg5.6% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.162 mg14% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 1.11 mg7.4% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.5 mg NE10% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.57 mg11% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.149 mg11% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 62 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 12.8 mg
  • Vitamin K (phylloquinone) 310 µg
  • Folic acid 0 µg
  • Naturally occurring folate 62 µg
  • Dietary folate equivalents 62 µg16% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 31 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.012 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.001 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.273 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.04 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.002 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.275 g
  • Fatty acids, polyunsaturated, total 0.04 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.87 g
Other compounds Additional compounds measured by CNF 7 nutrients
  • Alcohol 0 g
  • Moisture 92.2 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Total plant sterol 5 mg
  • Stigmasterol 3 mg
  • Beta-sitosterol 2 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Fresh coriander leaves (cilantro) with a bright, citrusy taste, added at the end to curries, salsas and salads.

Cook with it

Recipes using this ingredient

Black Bean and Pepper Fajitas

5 min 15 min

Smoky peppers, lime-warmed black beans, avocado, and a small spoonful of sour cream make a fast fajita filling with plenty of contrast. A handful of raw pepper folded in at the end keeps the texture crisp.

Start a recipe with it Build your own recipe around Fresh cilantro and see its nutrition per serving.