By [Your Name], Health Correspondent | July 27, 2025
When a recipe calls for “coriander,” it might leave many home cooks scratching their heads. Is it referring to the leafy green herb or the dried spice? The answer depends on where you live—and getting it wrong could dramatically change the flavor of your dish.
Valerie Agyeman, RDN, a registered dietitian and women’s health expert, explains the often confusing distinction between coriander and cilantro, and why both play important roles not only in global cuisine but also in promoting better health.
What’s in a Name? Coriander vs. Cilantro
In the United States, the term “cilantro” typically refers to the fresh leaves and stems of the Coriandrum sativum plant. On the other hand, “coriander” is used for the seeds of the same plant, which are dried and used as a spice.
However, in many other English-speaking countries like the UK, the entire plant—fresh leaves, stems, and seeds—is often referred to as coriander. This discrepancy can lead to confusion, especially when following international recipes.
“The leaves have a citrusy, slightly peppery flavor, while the seeds offer a warm, nutty, and slightly spicy profile,” Agyeman explains. “They’re both from the same plant, but they serve very different culinary purposes.”
Culinary Uses Around the World
- Cilantro (fresh leaves): Common in Latin American, Southeast Asian, Indian, and Middle Eastern cuisine. Often used in salsas, chutneys, salads, curries, and as a garnish.
- Coriander seeds (and ground coriander): A staple in spice blends like garam masala, curry powder, and pickling spices. Adds depth to soups, stews, and roasted meats.
The Health Benefits of Cilantro and Coriander
Both cilantro and coriander bring more than flavor to the table—they’re packed with nutrients and health-promoting compounds.
1. Rich in Antioxidants
Coriander seeds are high in antioxidants like quercetin, tocopherols, and terpinene. These compounds help combat oxidative stress, which is linked to chronic diseases such as cancer and heart disease.
2. Supports Digestion
Coriander has long been used in traditional medicine to soothe digestive issues. The seeds are known to stimulate digestive enzymes and reduce bloating and gas.
3. Blood Sugar Regulation
Studies suggest coriander seeds may help lower blood sugar levels by promoting insulin activity, making them beneficial for individuals managing diabetes.
4. Detoxification and Heavy Metal Removal
Cilantro has been studied for its potential to help the body detox heavy metals like lead and mercury. Its natural chelating properties may assist in removing these toxins from tissues.
5. Anti-inflammatory Effects
Both forms have anti-inflammatory properties. Chronic inflammation is a known contributor to conditions like arthritis and heart disease.
6. Antibacterial and Antifungal Properties
Coriander essential oils have been shown to fight bacteria such as Salmonella, while cilantro leaves can help combat infections and foodborne illnesses.
Nutritional Snapshot (per 100g):
| Component | Cilantro (leaves) | Coriander (seeds) |
|---|---|---|
| Calories | 23 kcal | 298 kcal |
| Fiber | 2.8g | 41.9g |
| Vitamin K | 310 µg (high) | Low |
| Iron | 1.8 mg | 16.3 mg (very high) |
| Antioxidants | Moderate | High |
Allergies and Taste Aversion
Interestingly, cilantro has a genetic controversy of its own. Some people describe its flavor as “soapy” due to a genetic variation in olfactory receptors. While not harmful, it makes cilantro highly polarizing.
Conclusion: Know What You’re Using
Whether you’re whipping up a spicy Indian curry or a zesty guacamole, knowing the difference between cilantro and coriander can make or break your dish. Beyond flavor, both offer significant health benefits that deserve a spot in your spice rack and fridge.
“They may come from the same plant, but cilantro and coriander serve unique roles in cooking and nutrition,” says Agyeman. “Use them wisely, and your body—and your tastebuds—will thank you.”
Pro Tip: If a recipe calls for coriander and you’re unsure which part it means, check the region of origin. U.S.-based recipes usually mean the seed; UK or global recipes may be referring to fresh leaves.