Spices, herbs and condiments · IFCT 2017
Coriander seeds: nutrition per 100 g
Per 100 g, coriander seeds give 269 kcal, 44.8 g fibre, 17.64 mg iron, 718 mg calcium and 343 mg magnesium, according to the Indian Food Composition Tables 2017. The fibre ranks 2nd of 256 foods and the iron 5th of 242. A curry uses a spoonful of dhania powder, though, so the seeds add useful bulk and flavour rather than a day's minerals.
About coriander seeds
Coriander seeds are the dried fruits of the same plant whose leaves top every Indian dish. They are dhania in Hindi and Punjabi, dhone in Bengali, dhane in Marathi, sukha dhana in Gujarati, kothamalli vidhai in Tamil and dhaniyalu in Telugu; IFCT 2017 records names in 17 languages. Rajasthan's Kota region, Gujarat and Madhya Pradesh grow most of India's crop, and Ramganj Mandi is one of the largest coriander markets anywhere.
Ground dhania is, with turmeric and chilli, one of the three powders in almost every Indian masala dabba. Whole seeds are roasted and ground into sambar powder, rasam powder and garam masala, form the body of Goan xacuti and recheado, and go with cumin into the dhana-jeeru of Gujarat. Roasted split seeds, dhana dal, are eaten after meals as mukhwas, and dhaniya panjiri, coriander powder roasted in ghee with sugar and dry fruit, is the prasad of Janmashtami.
What coriander seeds brings to a meal
- 01
Second-highest fibre of all foods
Coriander seeds have 44.8 g of fibre per 100 g, ranking 2nd of 256 foods in IFCT 2017, behind only fenugreek seeds. A teaspoon of powder still adds only a little.
- 02
Iron on paper
At 17.64 mg of iron per 100 g, coriander seeds rank 5th of 242 foods. 100 g would exceed a man's daily requirement, but no one eats that much, and plant iron is less well absorbed.
- 03
Calcium, magnesium and potassium
Per 100 g the seeds also hold 718 mg of calcium, 343 mg of magnesium and 1473 mg of potassium, placing 6th, 7th and 7th in those tables.
- 04
A fatty seed
Coriander seeds carry 17.5 g of fat per 100 g, most of it monounsaturated, 10.77 g, which is part of why roasted seeds smell so fragrant.
Coriander seeds nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 269 kcal | 13% | 16% |
| Protein | 10.7 g | 20% | 23% |
| Carbohydrate (available) | 13 g | ||
| Dietary fibre | 44.8 g | ||
| Free sugars | 2.4 g | ||
| Total fat | 17.5 g | ||
| Water | 8.7 g | ||
| Fats | |||
| Saturated fat | 0.95 g | ||
| Monounsaturated fat | 10.77 g | ||
| Polyunsaturated fat | 2.25 g | ||
| Omega-3 (alpha-linolenic acid) | 44 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 718 mg | 72% | 72% |
| Iron | 17.64 mg | 93% | 61% |
| Zinc | 3.91 mg | 23% | 30% |
| Magnesium | 343 mg | 78% | 93% |
| Phosphorus | 293 mg | ||
| Potassium | 1,473 mg | ||
| Sodium | 34 mg | ||
| Copper | 1.46 mg | ||
| Selenium | 6.3 µg | ||
| Vitamins | |||
| Beta-carotene | 122 µg | ||
| Thiamine (B1) | 0.19 mg | 11% | 11% |
| Riboflavin (B2) | 0.23 mg | 9% | 10% |
| Niacin (B3) | 1.2 mg | 7% | 9% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Folate (B9) | 22 µg | 7% | 10% |
| Vitamin E (alpha-tocopherol) | 0.91 mg | ||
| Vitamin K1 | 35.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Coriander seeds: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/spices-and-herbs/coriander-seeds/
Where coriander seeds sits among Indian foods
Ranked per 100 g against the other 20 spices, herbs and condiments and every food in the tables.
| Nutrient | Per 100 g | In spices, herbs and condiments | Among all foods |
|---|---|---|---|
| Dietary fibre | 44.8 g | 2nd of 21 | 2nd of 182 |
| Iron | 17.64 mg | 4th of 21 | 5th of 242 |
| Calcium | 718 mg | 4th of 21 | 6th of 242 |
| Zinc | 3.91 mg | 4th of 21 | 17th of 243 |
| Magnesium | 343 mg | 3rd of 21 | 7th of 242 |
| Potassium | 1,473 mg | 6th of 21 | 7th of 243 |
| Riboflavin (B2) | 0.23 mg | 3rd of 21 | 14th of 241 |
How coriander seeds is eaten
- Dhania powder: seeds dry-roasted until fragrant and ground small batches at a time for curries and dals.
- Sambar and rasam powders: coriander with red chillies, cumin, pepper, fenugreek and curry leaves.
- Dhaniya panjiri: coriander powder roasted in ghee with sugar, makhana and dry fruit for Janmashtami.
- Goan xacuti: roasted coriander, coconut, red chillies and poppy seeds ground into a dark masala.
- Dhana dal: roasted split seeds mixed with fennel as a Gujarati after-meal mukhwas.
Before you plan around it
Like all dry spices, coriander seeds are used by the teaspoon, so their per-100 g figures overstate what a meal gets. Ground dhania loses aroma within weeks and loose powder has been found padded with husk and other fillers, so buy whole seeds or sealed branded powder, and grind small amounts at home. Coriander water is a popular home drink; it is harmless, but it is not a treatment for any condition.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about coriander seeds
Is coriander seed high in fibre?
Yes. IFCT 2017 lists 44.8 g of fibre per 100 g of coriander seeds, 2nd of 256 foods. Used as a spice by the teaspoon, it adds a little fibre to each dish.
Is dhania good for iron?
Per 100 g, coriander seeds carry 17.64 mg of iron, 5th of 242 foods. The amount in a teaspoon of powder is small, so dal, greens, millets and meat remain the main iron sources.
Is coriander water good for health?
Soaked coriander seed water is a common home drink and is safe for most people. There is no good evidence that it helps thyroid problems, diabetes or weight gain, so anyone with those conditions should follow their doctor's advice.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Cumin seeds
Nutrition per 100 g, from IFCT 2017.
Fenugreek seeds (methi dana)
Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Turmeric powder
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All spices, herbs and condiments
21 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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