What Is Cilantro (Coriander)? Benefits, Uses & Scientific Research

What Is Cilantro (Coriander)? Discover the Culinary Uses, Traditional Benefits, Nutrition, Plant Compounds & Scientific Research Behind Cilantro and Coriander

What is Cilantro? Cilantro and coriander come from the same aromatic plant, Coriandrum sativum, a member of the Apiaceae, or carrot, family. Although the terms are sometimes used interchangeably, in the United States cilantro generally refers to the fresh green leaves and stems, while coriander usually refers to the dried fruits commonly called coriander seeds.

This versatile botanical has been used for thousands of years in foods and traditional herbal practices. Fresh cilantro contributes a bright, citrus-like flavor to dishes, while coriander seeds have a warmer, slightly sweet and spicy character. The plant also provides naturally occurring vitamins, minerals, flavonoids, phenolic compounds, and aromatic volatile oils.

Modern research has investigated Coriandrum sativum and its constituents for antioxidant activity, digestive applications, metabolic health, and other potential biological properties. However, much of this research remains preliminary, and cilantro or coriander should not be presented as a treatment for disease.

For those interested in incorporating botanicals into everyday wellness, God's Way Herbs is a source for premium herbal health supplements and natural herbal body care products made with carefully selected herbal and botanical ingredients.

What Is Cilantro (Coriander)?

Cilantro and coriander are two culinary forms of the same plant:

Coriandrum sativum L.

The plant belongs to the Apiaceae family, which also includes:

  • Parsley

  • Carrots

  • Celery

  • Fennel

  • Dill

  • Caraway

  • Cumin

  • Chervil

Coriandrum sativum is an aromatic annual herb that produces delicate green leaves, small white-to-pink flowers, and round fruits.

In American English, the terminology generally works like this:

Cilantro — the fresh leaves and stems.

Coriander — the dried fruits, commonly called coriander seeds.

In many other parts of the world, however, the entire plant may simply be called coriander. The leaves may be described as fresh coriander or coriander leaves.

Understanding these naming differences can make recipes, supplement labels, and scientific literature easier to interpret.

Where Does Cilantro Come From?

Coriander has a very long history of human cultivation.

According to the Royal Botanic Gardens, Kew, Coriandrum sativum is native to a region extending from the Mediterranean through parts of western and central Asia.

The plant has been cultivated for so long that it has become established throughout many additional parts of the world.

Today, cilantro and coriander are important ingredients in cuisines throughout:

  • Mexico

  • Central America

  • South America

  • India

  • Southeast Asia

  • China

  • The Middle East

  • North Africa

  • The Mediterranean

  • The Caribbean

Its extraordinary geographic reach has made coriander one of the world's most recognizable culinary herbs and spices.

How Is Cilantro Used?

Nearly every major portion of the coriander plant can be used.

The fresh leaves and stems are commonly eaten as cilantro, while the dried fruits are used as coriander spice.

Depending on the culinary tradition, the roots may also be used.

Common preparations include:

  • Fresh cilantro leaves

  • Fresh cilantro stems

  • Coriander seeds

  • Ground coriander

  • Coriander root

  • Herbal teas and infusions

  • Botanical extracts

  • Coriander essential oil

  • Culinary spice blends

  • Traditional herbal preparations

Fresh cilantro is generally added near the end of cooking because prolonged heat can diminish its characteristic flavor.

Coriander seeds, on the other hand, can be toasted, ground, or cooked for longer periods to develop their warm aromatic flavor.

What Does Cilantro Taste Like?

Fresh cilantro has a distinctive flavor commonly described as:

  • Fresh

  • Bright

  • Citrus-like

  • Green

  • Slightly peppery

  • Aromatic

Coriander seeds have a noticeably different flavor.

They are typically:

  • Warm

  • Slightly sweet

  • Nutty

  • Citrusy

  • Spicy

  • Earthy

This difference occurs because the chemical composition of the plant changes considerably between the fresh leaves and mature fruits.

Why Does Cilantro Taste Like Soap to Some People?

One of cilantro's most unusual characteristics is that some people perceive its flavor as soapy.

This isn't simply imagination.

Cilantro leaves contain naturally occurring aldehydes, and some of these aromatic compounds are also associated with soap-like aromas.

Research involving human genetics has identified a genetic variation near a cluster of olfactory-receptor genes associated with cilantro flavor perception. In particular, the olfactory receptor gene OR6A2 has received considerable attention because it detects aldehyde compounds.

Genetics does not completely determine whether someone likes cilantro, but it appears to help explain why the herb tastes wonderfully fresh to some people and unpleasantly soapy to others.

How Is Coriander Used?

Coriander seeds have a very different culinary personality from fresh cilantro.

Whole or ground coriander is commonly used in:

  • Curries

  • Spice blends

  • Soups

  • Stews

  • Marinades

  • Pickling mixtures

  • Roasted vegetables

  • Meat dishes

  • Breads

  • Sausages

  • Sauces

  • Rice dishes

Coriander is also an important component of numerous traditional spice mixtures.

Toasting whole coriander seeds before grinding can intensify their aroma and produce a warmer, nuttier flavor.

What Are the Benefits of Using Cilantro and Coriander?

Cilantro and coriander provide nutrients and naturally occurring phytochemicals while adding considerable flavor to foods.

Coriander also has a history of traditional herbal use, particularly in preparations associated with digestion.

Provides Naturally Occurring Antioxidant Compounds

Coriandrum sativum contains several classes of plant compounds with antioxidant properties.

These include:

  • Flavonoids

  • Phenolic compounds

  • Terpenes

  • Carotenoids

  • Aromatic volatile compounds

Antioxidants help protect cells against oxidative stress caused by free radicals.

Laboratory studies have demonstrated antioxidant activity in coriander extracts, although these findings do not mean cilantro or coriander can prevent or treat diseases.

Traditionally Supports Digestive Wellness

Coriander has a long history of traditional use in digestive preparations.

Like fennel, caraway, cumin, and other aromatic members of the Apiaceae family, coriander fruit contains volatile oils responsible for its characteristic fragrance.

The European Medicines Agency has evaluated coriander fruit for traditional herbal use associated with symptomatic relief of digestive complaints such as mild spasmodic gastrointestinal symptoms, bloating, and flatulence.

This recognition is based on long-standing traditional use and should not be interpreted as evidence that coriander treats gastrointestinal diseases.

Adds Flavor Without Significant Sodium or Sugar

Fresh herbs and spices can make nutritious foods more enjoyable without relying heavily on salt, sugar, or calorie-dense sauces.

Cilantro can provide substantial flavor to:

  • Vegetables

  • Beans

  • Lentils

  • Fish

  • Chicken

  • Salads

  • Soups

  • Rice dishes

  • Salsas

This makes cilantro a practical ingredient for building flavorful, plant-rich meals.

Provides Vitamin K

Fresh cilantro leaves contain vitamin K, a nutrient involved in normal blood clotting and bone health.

Because cilantro is often eaten in relatively small portions, the amount consumed varies considerably depending on how heavily it is used.

Provides Other Plant Nutrients

Fresh cilantro also contains smaller amounts of vitamins, minerals, carotenoids, and other phytonutrients.

As with most herbs, its nutritional contribution is best considered within the context of an overall varied diet rather than treating cilantro as a standalone nutritional supplement.

What Natural Compounds Are Found in Cilantro and Coriander?

Coriandrum sativum contains a diverse collection of naturally occurring compounds.

The chemical profile differs significantly between the leaves and fruits.

Researchers have identified compounds belonging to categories such as:

  • Terpenes

  • Flavonoids

  • Phenolic compounds

  • Aldehydes

  • Fatty acids

  • Carotenoids

  • Volatile oils

  • Other phytochemicals

One particularly important compound associated with coriander fruit and essential oil is linalool.

Linalool is a naturally occurring terpene alcohol responsible for part of coriander's characteristic fragrance.

Cilantro leaves, meanwhile, contain various aldehydes that contribute to their distinctive fresh aroma—and potentially to the "soapy" flavor experienced by some individuals.

What Is Linalool?

Linalool is an aromatic plant compound found in coriander and numerous other botanicals.

It occurs naturally in the essential oils of plants such as:

  • Coriander

  • Lavender

  • Basil

  • Certain citrus plants

  • Other aromatic herbs

Coriander essential oil can contain substantial amounts of linalool.

Researchers have investigated linalool for numerous biological properties in laboratory and experimental studies.

However, studies involving isolated linalool should not be interpreted as evidence that eating ordinary amounts of coriander will produce the same effects.

Cilantro vs. Parsley

Cilantro and parsley can look surprisingly similar, but they are different plants.

Cilantro:
Coriandrum sativum

Parsley:
Petroselinum crispum

Both belong to the Apiaceae family.

Cilantro generally has softer, more rounded leaves and a strong citrus-like aroma.

Parsley typically has a fresher, grassy flavor and may have pointed or curled leaves depending on the variety.

The easiest way to distinguish them is often by aroma. Cilantro has a very distinctive fragrance that is considerably different from parsley.

Cilantro vs. Coriander

The distinction is primarily based on plant part and regional terminology.

In the United States:

Cilantro = fresh leaves and stems

Coriander = dried fruits/seeds

Both come from exactly the same plant, Coriandrum sativum.

Interestingly, their flavors are very different because the volatile compounds found in fresh leaves differ from those that dominate the mature fruit.

This is why someone who dislikes cilantro may still enjoy ground coriander.

Which Parts of the Coriander Plant Are Used?

Several portions of Coriandrum sativum can be used.

Leaves

Fresh leaves are widely known as cilantro and are commonly added to salads, salsas, sauces, soups, and cooked dishes.

Stems

Cilantro stems are edible and flavorful. Tender stems can be chopped and used alongside the leaves.

Fruits or "Seeds"

The dried fruits are commonly called coriander seeds and may be used whole or ground.

Roots

Coriander roots are used in certain culinary traditions, particularly Southeast Asian cuisine, where they may be incorporated into pastes, marinades, and sauces.

This ability to use multiple portions of the plant contributes to coriander's remarkable culinary versatility.

Coriander in Traditional Herbalism

Coriander has a long history that extends beyond cooking.

The fruits have traditionally been used in herbal preparations associated with digestion and gastrointestinal comfort.

Coriander frequently appears alongside other aromatic herbs such as:

  • Fennel

  • Caraway

  • Cumin

  • Anise

  • Dill

These plants contain aromatic volatile oils and have historically been incorporated into teas and digestive botanical preparations.

Modern scientific investigation has attempted to characterize these compounds and determine whether biological mechanisms can help explain some of the traditional uses.

Scientific Research on Cilantro and Coriander

Scientific research involving Coriandrum sativum has investigated its phytochemistry, antioxidant properties, digestive applications, metabolic effects, essential oil, and numerous other potential biological activities.

However, the strength of evidence varies substantially depending upon the proposed use.

European Medicines Agency Evaluation

The European Medicines Agency has evaluated coriander fruit (Coriandrum sativum L., fructus).

The EMA recognizes its traditional use for the symptomatic relief of digestive disorders such as mild spasmodic gastrointestinal complaints, including bloating and flatulence.

Importantly, this classification is based on traditional use, meaning that clinical evidence is not sufficient to classify coriander as a well-established medical treatment.

Antioxidant Research

Researchers have evaluated coriander leaves, fruits, and extracts for antioxidant activity.

Studies have identified flavonoids, phenolic compounds, and other phytochemicals capable of demonstrating antioxidant activity under experimental conditions.

These findings help researchers understand the plant's chemistry but do not establish that cilantro or coriander prevents diseases in humans.

Research on Metabolic Health

Experimental and preliminary clinical research has investigated Coriandrum sativum in relation to blood glucose, cholesterol, and other metabolic measurements.

Some results have generated scientific interest, but evidence is currently insufficient to recommend coriander as a treatment for diabetes, high cholesterol, or other metabolic disorders.

People managing these conditions should not replace prescribed treatment with coriander supplements.

Research on Coriander Essential Oil

Coriander essential oil has been investigated for its chemical composition and biological activity.

Linalool is frequently one of its major constituents.

Laboratory research has examined coriander essential oil in relation to antimicrobial, antioxidant, and other biological activities.

These experimental findings should not be interpreted as evidence that consuming coriander essential oil can treat infections or other medical conditions.

Essential oils are highly concentrated and are very different from ordinary culinary herbs.

Genetics and Cilantro Flavor

Cilantro has also become the subject of fascinating genetic research.

A large genetic study involving tens of thousands of participants identified a genetic variant associated with the perception that cilantro tastes soapy.

The strongest association occurred near olfactory-receptor genes, including OR6A2, which detects aldehyde compounds.

This research demonstrates how genetics can influence individual responses to the same botanical food.

Cilantro and a Plant-Rich Diet

Cilantro is an easy way to add fresh herbs to everyday meals.

It pairs especially well with:

  • Tomatoes

  • Avocado

  • Beans

  • Lentils

  • Lime

  • Peppers

  • Corn

  • Rice

  • Fish

  • Poultry

  • Vegetables

Using fresh herbs can increase culinary variety and make minimally processed foods more flavorful.

Coriander seeds provide another way to use the same plant while creating an entirely different flavor profile.

Together, cilantro and coriander demonstrate the extraordinary diversity that can exist within a single botanical species.

Cilantro and Coriander Safety and Precautions

Cilantro and coriander are widely consumed as foods, but allergic reactions are possible.

People with known allergies to coriander or related Apiaceae plants should exercise caution.

The Apiaceae family includes:

  • Celery

  • Parsley

  • Carrots

  • Fennel

  • Caraway

  • Cumin

  • Dill

Individuals taking medications or managing medical conditions should consult a qualified healthcare professional before using concentrated coriander extracts or supplements.

Because fresh cilantro contains vitamin K, people taking vitamin-K-sensitive anticoagulant medications such as warfarin should generally maintain a consistent intake of vitamin-K-containing foods and discuss major dietary changes with their healthcare professional.

Coriander essential oil is substantially more concentrated than culinary coriander and should not automatically be assumed to have the same safety profile.

Pregnant or breastfeeding individuals should seek professional guidance before using concentrated herbal extracts or essential oils.

Cilantro, Coriander & an Herbal Wellness Lifestyle

Cilantro and coriander demonstrate how a single plant can provide remarkably different culinary experiences.

The fresh leaves offer a bright, citrus-like flavor, while the mature fruits develop the warm, aromatic qualities recognized as coriander spice. Beyond their culinary value, both portions of the plant contain naturally occurring phytochemicals that continue to attract scientific interest.

Current evidence supports appreciating Coriandrum sativum primarily as a flavorful, nutrient-containing botanical with a history of traditional herbal use rather than presenting it as a treatment for disease.

For those interested in exploring the broader world of herbs and plant-based wellness, God's Way Herbs is a source for premium herbal health supplements and natural herbal body care products made with carefully selected herbal and botanical ingredients.

References & Scientific Sources

Royal Botanic Gardens, Kew – Plants of the World Online: Coriandrum sativum L.
Botanical classification, accepted scientific name, native distribution, and plant information.
https://powo.science.kew.org/results?q=Coriandrum%20sativum

European Medicines Agency – Coriandri fructus (Coriander Fruit)
European regulatory information concerning coriander fruit and its traditional herbal applications.
https://www.ema.europa.eu/en/medicines/herbal/coriandri-fructus

Laribi B, Kouki K, M'Hamdi M, Bettaieb T. Coriander (Coriandrum sativum L.) and Its Bioactive Constituents. Fitoterapia.
Scientific review discussing coriander's phytochemistry, essential oil, traditional applications, and biological research.
https://pubmed.ncbi.nlm.nih.gov/?term=Coriandrum+sativum+bioactive+constituents

Eriksson N, et al. A Genetic Variant Near Olfactory Receptor Genes Influences Cilantro Preference. Flavour. 2012.
Research investigating the genetic association between olfactory receptors and the perception of cilantro's soapy flavor.
https://flavourjournal.biomedcentral.com/articles/10.1186/2044-7248-1-22

USDA FoodData Central – Cilantro, Raw
Nutritional information concerning fresh cilantro and its vitamin and mineral content.
https://fdc.nal.usda.gov/fdc-app.html#/food-search?query=cilantro

National Library of Medicine – PubMed: Coriandrum sativum
Scientific literature concerning coriander, cilantro, phytochemistry, nutrition, and biological research.
https://pubmed.ncbi.nlm.nih.gov/?term=Coriandrum+sativum

National Center for Biotechnology Information – PubChem: Linalool
Chemical and scientific information concerning linalool, an important aromatic constituent of coriander essential oil.
https://pubchem.ncbi.nlm.nih.gov/compound/Linalool

National Institutes of Health, Office of Dietary Supplements – Vitamin K Fact Sheet
Information concerning vitamin K, dietary sources, physiological functions, and medication considerations.
https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

Educational Disclaimer: This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. References to traditional herbal uses, laboratory findings, or preliminary research should not be interpreted as established medical claims. Consult a qualified healthcare professional before using concentrated herbal supplements, particularly if you are pregnant, breastfeeding, taking medications, have allergies, or are managing a medical condition.