Group · Herbs & spices
Coriander seeds
Coriander seeds are the dried fruits of coriander (Coriandrum sativum), a plant in the umbellifer family. Small, round and pale beige, they give off a warm, slightly lemony and sweet scent, quite different from the fresh leaves. They come whole or ground, and go into many spice blends such as curry powder, garam masala or ras el hanout. As for nutrition facts, they provide around 345 kcal per 100 g, but they are eaten in such small amounts that their calorie contribution is negligible. Rich in fibre, they flavour slow-cooked dishes, marinades and preserves, adding a valuable aromatic touch to varied, balanced cooking.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 345 kcal |
| Kilojoules | 1420 kJ |
| Protein | 12,4 g |
| Carbohydrate | 13 g |
| Fat | 17,8 g |
| Fibre | 41,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iron16,3 mg116 %
- Copper0,98 mg98 %
- Manganese1,9 mg95 %
- Calcium709 mg89 %
- Magnesium330 mg88 %
- Potassium1270 mg64 %
- Phosphorus409 mg58 %
- Zinc4,7 mg47 %
See the other 5 nutrients
- Vitamin C21 mg26 %
- Vitamin B10,24 mg22 %
- Vitamin B20,29 mg21 %
- Omega-6 LA1,75 g18 %
- Vitamin B32,13 mg13 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To bring out their full aroma, dry-roast the coriander seeds for a few seconds in a hot frying pan, then crush them in a mortar or mill just before use. This step releases their essential oils and intensifies their warm, citrusy notes. Whole, they flavour jars of pickles, court-bouillons, marinades and slow-cooked dishes. Ground, they go into curries, tagines, lentil soups and spiced breads.
- Portions: half a teaspoon to a teaspoon is enough for a family dish. At that dose, the calories are insignificant.
- Pairings: they go with cumin, ground turmeric and ginger in Indian blends.
- Storage: keep them whole in an airtight jar, away from light and moisture. They keep their scent better than the ground version.
Nutritionally, coriander seeds stand out for their high fibre content (nearly 41.9 g per 100 g), as well as their protein (about 12.4 g) and fat (nearly 18 g, mainly unsaturated fatty acids). They also provide minerals such as iron, magnesium and manganese. As with all spices, these amounts stay symbolic at culinary doses: their real value is in flavour, replacing salt and fatty sauces to lift a dish without adding to the calorie bill.
For weight control, that is exactly the advantage that counts: seasoning generously with spices helps you enjoy light dishes based on vegetables or pulses, without resorting to sugar or fat. Fragrant cooking makes slimming meals tastier and more filling. If you cook ahead, building these spices into a healthy batch cooking routine lets you vary the flavours all week.
For active people: coriander seeds provide no significant energy, but they turn recovery dishes rich in complex carbohydrate and protein (rice, lentils, chicken) into appetising meals. Seasoning your dishes well makes it easier to eat consistently, a pillar of fitness nutrition that is often neglected. You can combine them with other mild spices to lift a post-workout marinade without adding empty calories.
Want to explore other flavours? Discover the whole Herbs & Spices family to enrich your spice rack and diversify your everyday recipes.