Calories in Cilantro: Nutrition Facts & Serving Sizes
Per 0.25 cup (4g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Nine sprigs of cilantro (20g) contain just 4.6 calories, making it essentially a zero-calorie herb. Per 100g, cilantro provides 23 calories with 2.1g of protein, 3.7g of carbs, and 0.5g of fat. The standout micronutrient is vitamin K at 310mcg per 100g, covering over 250% of the daily value in just one serving. Vitamin A is also high at 337mcg per 100g, supporting eye health and immune function. Vitamin C comes in at 27mg per 100g. Potassium is solid at 521mg per 100g. Cilantro has 2.8g of fiber per 100g, which is notable given its very low calorie count. For tracking purposes, cilantro adds essentially no macros to a meal. It is used primarily as a flavor enhancer in tacos, salsa, soups, and curries.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 9 sprigs (20g) | 4.6 | 0.4g | 0.7g | 0.1g | 0.6g |
| 0.25 cup (4g) | 0.9 | 0.1g | 0.1g | 0g | 0.1g |
| 100g | 23 | 2.1g | 3.7g | 0.5g | 2.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | 1% |
| Protein | 2.1g | 4% |
| Total Fat | 0.5g | 1% |
| Total Carbohydrates | 3.7g | 1% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 0.9g | 2% |
| Sodium | 46mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67mg | 5% |
| Iron | 1.8mg | 10% |
| Potassium | 521mg | 11% |
| Vitamin A | 337mcg | 37% |
| Vitamin C | 27mg | 30% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 26mg | 6% |
| Phosphorus | 48mg | 4% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.9mcg | 2% |
| Folate | 62mcg | 16% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cilantro
Cilantro is a nutrient-dense herb that adds significant micronutrients for essentially zero calories. The vitamin K content at 310mcg per 100g is particularly impressive, covering over 250% of the daily value. Vitamin K plays a key role in blood clotting and bone metabolism, making it important for overall skeletal health.
Vitamin A at 337mcg per 100g supports vision, immune function, and skin health. Vitamin C at 27mg per 100g provides antioxidant support and helps with iron absorption from plant-based foods.
The potassium content at 521mg per 100g is notable. Potassium helps regulate blood pressure, supports muscle contractions, and maintains fluid balance during exercise. Adding cilantro generously to meals is an easy way to boost potassium without adding calories.
Cilantro also contains quercetin and other antioxidant compounds that support anti-inflammatory processes in the body. While you would not eat it in large quantities, using it liberally as a garnish adds meaningful vitamin and mineral contributions to any meal.
For meal prep, fresh cilantro works in virtually any cuisine. Add it to chicken rice bowls, tacos, curries, or yogurt dips. Dried cilantro loses much of the flavor and nutritional value, so fresh is always preferable.
Dietary Considerations
Cilantro is compatible with all diets. It is keto-friendly, vegan, gluten-free, dairy-free, and appropriate for weight loss since it adds essentially no calories. The 0.9g of sugar per 100g is negligible. Some people have a genetic variation that makes cilantro taste like soap, which is a real biological phenomenon. For everyone else, it is one of the best herbs to add nutrients without caloric cost.
Daily Intake (100g)
100g of cilantro provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cilantro?
Cilantro is essentially calorie-free. Nine sprigs (20g) contain only 4.6 calories, and a quarter cup (4g) has less than 1 calorie. Per 100g, cilantro has 23 calories.
Is cilantro good for weight loss?
Yes, cilantro is excellent for weight loss. At only 23 calories per 100g and essentially zero calories in normal serving sizes, it adds flavor and nutrients without impacting your calorie budget.
How much protein in cilantro?
Cilantro has 2.1g of protein per 100g, but a typical serving of 20g only provides about 0.4g of protein. It is not a protein source but provides valuable micronutrients.
What vitamins are in cilantro?
Cilantro is exceptionally rich in vitamin K at 310mcg per 100g (over 250% daily value). It also provides vitamin A (337mcg per 100g), vitamin C (27mg per 100g), and folate (62mcg per 100g). These are significant amounts for such a low-calorie herb.
Is fresh cilantro better than dried?
Fresh cilantro is significantly better than dried in terms of flavor and nutrient content. Drying destroys most of the volatile oils responsible for flavor and reduces the vitamin content. Always use fresh cilantro when available for maximum nutrition and taste.
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