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Cilantro is the fresh, leafy part of the Coriandrum sativum plant, the bright green herb scattered over tacos, salsas, curries, pho and salads. The main cilantro benefits you can count on are nutritional and culinary: USDA data show it is very low in calories and a notable source of vitamin K, with smaller amounts of vitamin A and vitamin C. Then there is the famous split: to most people cilantro tastes fresh and citrusy, but to a minority it tastes like soap, and genetics is part of the reason. Below are the USDA cilantro nutrition facts, the science behind the soapy taste, the truth about cilantro “detox” claims and food safety tips.
Peptide Labs does not sell cilantro or cilantro products. This article is general nutrition information, not medical advice.
Key Takeaways
- Cilantro is the US name for the leaves of the coriander plant; the dried seeds are covered in our coriander guide.
- Nine sprigs of cilantro (20 g) have about 5 calories and 52% of the Daily Value for vitamin K in USDA data.
- A 2012 genetic study linked a variant near the OR6A2 smell receptor gene to finding cilantro soapy.
- Genes explain only part of the soapy taste; how often people eat cilantro also matters.
- Claims that cilantro removes heavy metals rest on a mouse study, not human trials.
- Rinse cilantro under running water; FDA tracks cilantro linked to Cyclospora outbreaks.
Cilantro or coriander? A quick note on names
In the US and Canada, the fresh leaves are sold as cilantro, the Spanish word for the plant, and “coriander” usually means the dried seeds or ground spice. In the UK, India, Australia and many other places, the leaves are called coriander or fresh coriander. They are the same plant, but the leaves and seeds taste completely different and are used differently. This article covers the leaves only; for the spice, see our coriander guide.
Cilantro benefits and nutrition facts (USDA)
These values come from the USDA SR Legacy entry Coriander (cilantro) leaves, raw (FDC 169997), using USDA’s own portion weights. A quarter cup of leaves weighs only about 4 grams, so the numbers are small; a generous handful of sprigs is closer to 20 grams. Percent Daily Values use the FDA Daily Values.
| Nutrient | 1/4 cup (4 g) | 9 sprigs (20 g) | Per 100 g |
|---|---|---|---|
| Calories | about 1 | about 5 | 23 |
| Vitamin K | 12 mcg (10% DV) | 62 mcg (52% DV) | 310 mcg (258% DV) |
| Vitamin A (RAE) | 13 mcg (1% DV) | 67 mcg (7% DV) | 337 mcg (37% DV) |
| Vitamin C | 1.1 mg (1% DV) | 5.4 mg (6% DV) | 27 mg (30% DV) |
| Folate | 2.5 mcg (1% DV) | 12 mcg (3% DV) | 62 mcg (16% DV) |
| Potassium | 21 mg (under 1% DV) | 104 mg (2% DV) | 521 mg (11% DV) |
| Manganese | 0.02 mg (1% DV) | 0.09 mg (4% DV) | 0.43 mg (19% DV) |
| Fiber | 0.1 g | 0.6 g (2% DV) | 2.8 g (10% DV) |
| Iron | 0.07 mg | 0.35 mg (2% DV) | 1.8 mg (10% DV) |
The standout is vitamin K, the vitamin the body needs for normal blood clotting. Even a modest garnish adds a meaningful share, and a cilantro-heavy salsa or chutney adds more. Vitamin A appears as beta-carotene and related carotenoids, as in other green herbs. Cilantro is also nearly free of fat and sugar and adds very little sodium.
How cilantro compares with other green herbs
Per 100 grams in USDA SR Legacy data, cilantro sits between basil and parsley for vitamin K and well below parsley for vitamin C. Dried coriander leaf is far more concentrated by weight because the water is gone, but a tablespoon of it weighs under 2 grams.
| Herb (FDC ID), per 100 g | Calories | Vitamin K | Vitamin C | Vitamin A (RAE) | Iron |
|---|---|---|---|---|---|
| Cilantro, raw (169997) | 23 | 310 mcg (258% DV) | 27 mg (30% DV) | 337 mcg (37% DV) | 1.8 mg (10% DV) |
| Basil, fresh (172232) | 23 | 415 mcg (346% DV) | 18 mg (20% DV) | 264 mcg (29% DV) | 3.2 mg (18% DV) |
| Parsley, fresh (170416) | 36 | 1,640 mcg (1367% DV) | 133 mg (148% DV) | 421 mcg (47% DV) | 6.2 mg (34% DV) |
| Coriander leaf, dried (170921) | 279 | 1,360 mcg (1133% DV) | 567 mg (630% DV) | 293 mcg (33% DV) | 42.5 mg (236% DV) |
If you take warfarin, the vitamin K in herbs matters: people on warfarin are usually advised to keep their vitamin K intake steady from week to week rather than avoid green foods, and to talk with their clinician before making big changes. Our vitamin K guide explains this in detail, and our guide to greens compares other green vegetables.
Why does cilantro taste like soap to some people?
People who dislike cilantro often describe it as soapy, moldy or bug-like, while fans call it fresh and citrusy. The aroma of the leaves comes largely from a group of compounds called aldehydes, and some of the same kinds of aldehydes occur in soaps and lotions. Whether you notice that soapy note seems to depend partly on your genes.
- The 2012 23andMe study: researchers compared cilantro preference with DNA in 14,604 people of European ancestry and repeated the analysis in 11,851 more. One variant, rs72921001, in a cluster of smell receptor genes on chromosome 11, was linked to perceiving cilantro as soapy. The nearest candidate gene, OR6A2, encodes a receptor that binds several of the aldehydes behind cilantro’s odor. This is the finding behind the popular idea of a cilantro soap gene.
- Genes are only part of it: the same study estimated that common genetic variants together explain only about 8.7% of the variation in cilantro preference. A separate 2012 twin study from the Monell Chemical Senses Center linked cilantro ratings to variants in other taste and smell genes (TRPA1, GNAT3 and TAS2R50).
- Culture and exposure matter too: a 2012 survey of 1,639 young adults in Toronto found that 21% of East Asian, 17% of white, 14% of African-descent, 7% of South Asian, 4% of Hispanic and 3% of Middle Eastern participants disliked cilantro. Groups whose cuisines use cilantro heavily disliked it least, which fits the idea that familiarity shapes taste alongside genetics.
If cilantro tastes like soap to you, there is nothing wrong with your health; it is a difference in perception. Parsley or a squeeze of lime can stand in for its fresh, green role in many dishes, and coriander seed gives a completely different, warm flavor that many cilantro dislikers enjoy.
Cilantro detox and heavy metals: what the evidence shows
You may see cilantro promoted to “detox” or chelate heavy metals such as lead or mercury. The main study cited is a 2001 experiment in mice that were given lead in their drinking water; mice that also received coriander by stomach tube had less lead deposited in their thigh bones. That is an interesting animal result, but it is not evidence that eating cilantro removes metals from people, and we found no good human trials showing that it does.
This matters because heavy metal exposure is a medical issue. If you are worried about lead or mercury, a clinician can arrange blood tests and advise on the source. The FDA has warned that there are no FDA-approved over-the-counter chelation products; in October 2010 it sent warning letters to eight companies selling them and noted that chelation products can cause serious harm, including dehydration, kidney failure and death, even under medical supervision. For more on cleanse marketing, see our guides to liver cleanse supplements and bentonite clay.
Buying, storing and washing cilantro
- Rinse it well: FDA advises washing produce under running water just before using it; soap, detergent or commercial produce washes are not recommended. Drying with a clean towel can reduce bacteria further.
- Know the Cyclospora history: after US outbreaks of cyclosporiasis, an intestinal parasite infection, in 2012 through 2015 were linked to fresh cilantro from the state of Puebla, Mexico, FDA set Import Alert 24-23, which detains that cilantro each April through August unless a grower has met FDA’s criteria. Persistent watery diarrhea after eating fresh produce is a reason to see a clinician.
- Keep it cold: refrigerate cilantro, and keep any pre-cut or packaged herbs at 40 F or below, as FDA advises for cut produce.
- Use the stems: the tender upper stems carry plenty of flavor and are commonly chopped along with the leaves.
- Allergy: reactions to coriander have been described, mostly to the spice and often in people with birch, mugwort or celery allergy. Hives, swelling or trouble breathing needs emergency care; our elimination diet guide explains why food allergy testing should be supervised.
Frequently Asked Questions
What are the main cilantro benefits?
Flavor with almost no calories, plus vitamin K and smaller amounts of vitamin A and vitamin C in USDA data. Claims beyond nutrition are not supported by human trials.
How many calories are in cilantro?
About 1 calorie in a quarter cup of leaves and about 5 in nine sprigs, according to USDA data.
Why does cilantro taste like soap?
Cilantro’s aroma comes largely from aldehydes. A 2012 study linked a variant near the OR6A2 smell receptor gene, which binds some of these aldehydes, to finding cilantro soapy.
Is there really a cilantro soap gene?
Partly. One genetic variant is linked to the soapy perception, but common genes explain only a small share of the difference, and cultural exposure also plays a role.
Does cilantro remove heavy metals from the body?
There is no good human evidence for that. The often-cited study was done in mice. Concerns about lead or mercury should go to a clinician for testing.
Is cilantro the same as coriander?
Same plant, different parts. In the US, cilantro is the leaves and coriander is the seed; elsewhere, coriander can mean the leaves too.
Can I eat cilantro if I take warfarin?
Usually yes, but keep your vitamin K intake consistent and talk with your clinician before making big changes to how much you eat.
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: Coriander Seeds: Benefits, USDA Nutrition, Uses and Safety, Parsley: Benefits, USDA Nutrition and Curly vs Flat Leaf, Leafy Greens: USDA List of Dark Greens, Spinach vs Kale and Tips.