Coriander Seeds: Benefits, USDA Nutrition, Uses and Safety

Coriander is the dried seed of the Coriandrum sativum plant, a warm, lemony, slightly floral spice used whole or ground in curries, spice rubs, pickles, sausages, breads and even some beers. The same plant gives us cilantro, the fresh green herb, and that is where the confusion starts: in the US, “coriander” usually means the seeds, while in the UK, India, Australia and many other countries “coriander” also means the leaves. This guide is about coriander seeds and ground coriander: USDA nutrition facts, what research on coriander benefits has and has not shown, how to cook with it, and allergy notes. For the fresh leaves, their nutrition and the famous soapy taste, see our cilantro guide.

Peptide Labs does not sell coriander or coriander products. This article is general nutrition information, not medical advice.

Coriander vs cilantro: one plant, two ingredients

Coriandrum sativum is an annual herb in the Apiaceae family, the same family as carrots, fennel, cumin, dill, anise and parsley. Its leaves and tender stems are eaten fresh; its small round “seeds” are botanically the dried fruits of the plant. The two parts taste nothing alike. The leaves have a bright, grassy aroma that some people find soapy. The seeds smell warm, citrusy and floral, because their essential oil is dominated by linalool, which makes up about 70% of coriander seed oil according to a 2009 safety review in Food and Chemical Toxicology.

Even the USDA database reflects the split: its entries are named “Coriander (cilantro) leaves, raw” and “Spices, coriander seed.” When a US recipe says coriander, it almost always means the seed or ground spice. When a British or Indian recipe says fresh coriander or coriander leaves, it means what Americans call cilantro. The two are not interchangeable in a recipe; swapping one for the other changes the flavor completely.

Coriander seeds nutrition facts (USDA)

These values come from the USDA SR Legacy entry Spices, coriander seed (FDC 170922). The per-100-gram column is useful for comparing foods, but it is far more coriander than any recipe calls for, so the tablespoon and teaspoon columns are closer to real life. Percent Daily Values (%DV) use the FDA Daily Values.

In plain terms: coriander seed is mostly fiber, carbohydrate and fat by weight, with useful amounts of minerals per 100 grams. Because a spoonful weighs only a few grams, a typical sprinkle adds flavor and a small amount of fiber rather than a major share of any nutrient. Unlike the fresh leaves, the seed entry lists no vitamin A and no vitamin K value. For foods that supply larger amounts of these nutrients, see our guides to high fiber foods and foods high in iron; the iron in seeds and spices is the non-heme type, which the body absorbs less well than iron from meat.

How coriander compares with cumin and fennel seed

Coriander is often paired with cumin, and it looks a little like fennel seed. Per 100 grams in USDA SR Legacy data, the three spices compare like this:

Coriander and fennel seed are both very high in fiber by weight, while cumin stands out for iron. Fennel has its own guide, covering its tea and digestive uses: see our fennel guide.

Coriander benefits: what the research shows

Coriander has a long history in traditional medicine, and the research list looks impressive at first. A 2015 review in Fitoterapia summarized studies on coriander seed and herb essential oils and extracts reporting antimicrobial, antioxidant, blood-sugar-lowering, cholesterol-lowering, anti-anxiety, pain-relieving and anti-inflammatory activity, among others. The catch is in the study types. Most of this work was done in test tubes and in animals, often with concentrated extracts or essential oil rather than the seeds people cook with, and the reviewers themselves called for more pharmacological and clinical research.

• Lab and animal findings are not human results. An extract that changes blood sugar in rats tells us what to study next, not what a teaspoon of ground coriander does in a person.
• Good human trials are scarce. We did not find well-designed human trials of coriander seed as a food that would support a health claim, so this guide makes none.
• The everyday benefit is flavor. Spices like coriander add aroma without adding salt, sugar or much fat, which can make simple vegetable, bean and grain dishes more appealing. Our low sodium foods guide covers seasoning with less salt.
• Supplements and essential oils are different products. Concentrated coriander extracts or oils are not the same as the kitchen spice; if you are considering one, talk to a pharmacist or clinician first, especially if you take medicines or are pregnant.

How to use coriander seeds and ground coriander

• Whole seeds: often toasted briefly in a dry pan until fragrant, then crushed or ground. Whole seeds are also used in pickling brines and spice blends.
• Ground coriander: a common base in curry powders, garam masala, many Middle Eastern and North African blends, and barbecue rubs. Ground spices lose aroma faster than whole seeds, so small jars kept tightly closed and away from heat stay fresher.
• Pairings: coriander works with cumin, citrus, garlic, ginger, chili, lentils, roasted vegetables, chicken and fish.
• Labels: under FDA rules (21 CFR 101.22), spices may be listed on an ingredient label simply as “spice,” so packaged foods may contain coriander without naming it.

Is coriander safe? Allergy and other notes

Coriander is on FDA’s list of spices and of essential oils that are generally recognized as safe (GRAS) for their intended use in food (21 CFR 182.10 and 182.20). The 2009 safety review concluded that coriander oil is safe as a food ingredient at present levels of use, and noted that the oil is not a sensitizer, although the whole spice may be.

Allergy is the main issue to know about. A 1997 study in Clinical and Experimental Allergy tested blood samples from 15 people who had reactions to spiced food. Antibodies binding coriander, anise, fennel and cumin proteins were found only in the 10 people who were also allergic to birch or mugwort pollen or to celery root; the cross-reacting proteins resembled known birch pollen allergens. This pattern is sometimes called the celery-mugwort-spice syndrome. Coriander is not one of the nine major food allergens that US labels must declare, and it can hide behind the word “spice.” If you react to spiced foods, see an allergist; our elimination diet guide explains why testing should be supervised. Hives, swelling or trouble breathing needs emergency care.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Cilantro Benefits, Nutrition and Why It Tastes Like Soap, Fennel Seeds: Benefits, Fennel Tea, Bloating Evidence and Safety.