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Herbs & Spices · Culinary herbs
Cilantro: Benefits, Nutrition, Uses & Coriander vs. Cilantro
What cilantro is and how it differs from coriander seed, why it tastes like soap to some people, what a handful supplies, what the research shows for blood sugar, migraine and heavy metals, and how to use and store it.
Evidence-based40 sources citedUpdated October 19, 2026
The Dr. Axe Score™
Scientific Evidence
4.6/10
A few small human trials, mostly of coriander seed or fruit; the leaf's own research is largely in the lab.
Antioxidant & Anti-Inflammatory
6.6/10
Beta-carotene, lutein and vitamin C; seed powder lowered an oxidative-damage marker in one placebo-controlled trial.
Clinical Effectiveness
6.6/10
An easy daily herb, and a heavy-metal food in Dr. Axe's parasite protocol.
Nutrient Density
6.8/10
Nine sprigs give about half a day's vitamin K for about 5 calories.
Why this score?
Why Cilantro scores 6.0 / 10
Weighting: Evidence 30% · Antioxidant & Anti-Inflammatory 25% · Clinical Effectiveness 25% · Nutrient Density 20% (4.6×0.30 + 6.6×0.25 + 6.6×0.25 + 6.8×0.20 = 1.38 + 1.65 + 1.65 + 1.36 = 6.04, shown as 6.0). How we score
A transparent, weighted index built for foods. See how it’s calculated →
Interaction check: Moderate. Warfarin: cilantro's vitamin K can affect how warfarin works. Nine sprigs carry 62 mcg,1 and a systematic review of 11 studies found that an effect on clotting may show only above about 150 mcg of vitamin K a day; it advised keeping vitamin K intake steady rather than cutting it.33 Keep cilantro and other leafy greens steady from week to week, and tell the doctor who manages your INR before a big change, such as starting daily green juices. Diabetes medicine: in a placebo-controlled trial of 40 adults, coriander seed powder lowered fasting blood sugar on top of their usual diabetes medicine,3 so if you take coriander seed capsules, check your blood sugar more often and tell your doctor, since doses may need adjusting.
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Cilantro at a glance
Cilantro is the fresh leaf of the coriander plant, a bright, citrusy herb that gives you about half a day's vitamin K in nine sprigs for about 5 calories.12
- Blood sugar: in a placebo-controlled trial of 40 adults with type 2 diabetes, coriander seed powder lowered fasting blood sugar by about 26 mg/dL in 6 weeks, while placebo didn't change it3
- Migraine: in a placebo-controlled trial of 66 adults on standard medicine, coriander fruit syrup cut attacks to 0.18 a week by week 4, against 1.03 on placebo4
- Heavy metals: my parasite protocol adds cilantro and parsley for heavy metals during the bind phase, and in mouse studies, cilantro lowered stored lead and its leaf extract lowered stored arsenic5678
- Use it raw or stir it in at the end of cooking, stems and all
Cilantro is the bright green, lacy-leafed herb that finishes salsa, guacamole and curry, and a handful of it brings vitamin K, beta-carotene and fresh flavor to your plate for almost no calories.1
Crush a sprig between your fingers and the smell tells you which camp you're in. For most people it's clean and citrusy, and for some it's soap, partly for genetic reasons that the taste section below explains.9
Cilantro also has a place in my approach to detox, and it's part of my family's story. During my mom's recovery from cancer, which came through nutrition and lifestyle alongside her medical care, she made a green drink every morning with spinach, celery, cucumber, cilantro, lime and a green apple.10 In a 2017 video on my top 20 healing herbs, I ranked cilantro fourth.11
Cilantro is one of the best foods somebody can consume on a regular basis, especially when it comes to detoxification.Dr. Josh Axe, DC, DNM, CNSFrom Top 20 Healing Herbs for Women and Men, Dr. Josh Axe on YouTube (2017), at 3:58
What is cilantro?
Quick answer
Cilantro is the fresh leaves and tender stems of Coriandrum sativum, an herb in the Apiaceae family along with carrots, celery and parsley.12
Fresh cilantro has a bright, citrusy, green flavor, and cooks use the leaves and stems raw or stirred in at the end, from Mexican salsas to Indian chutneys and Thai curries. It's sometimes called Chinese parsley,6 and flat-leaf parsley looks so much like it that the quickest way to tell them apart in the store is to crush a leaf and smell it.
A short history of cilantro
People have cooked with this plant's leaves, fruits and stems for a very long time, and practitioners of Islamic traditional medicine used it for complaints ranging from mouth ulcers and laryngitis to headache and heart palpitations.12 In Persian medicine, coriander fruit is one of the most commonly prescribed herbs, and it has been used for headache, a use a modern migraine trial put to the test.4
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Open the free protocol →Cilantro vs. coriander: what's the difference?
Quick answer
Cilantro and coriander come from the same plant: cilantro is the fresh leaf and stem, and coriander is the dried seed, which is botanically the fruit.12 The two taste different, cook differently and supply different nutrients, and outside the U.S., the leaves are often called coriander too.9
| Cilantro (leaf) | Coriander (seed) | |
|---|---|---|
Part of the plant | Fresh leaves and tender stems | Dried seeds, botanically the fruit |
Flavor | Bright, citrusy and green; soapy to some people | Warm and citrusy |
How it's used | Raw, or stirred in at the end of cooking | Whole or ground in spice blends, curries and pickles |
Per typical serving | 1/4 cup chopped: about 1 calorie and 12.4 mcg of vitamin K (10% DV)1 | 1 teaspoon ground: about 5 calories, 0.75 g of fiber and 0.29 mg of iron13 |
Our coriander guide covers the seed as a spice. Both parts of the plant are also distilled into essential oils,1415 and FDA lists coriander and its oil as generally recognized as safe as a spice and flavoring.1617
Why does cilantro taste like soap to some people?
Quick answer
Some people perceive cilantro's aroma compounds, a group of aldehydes, as soapy, and genes explain part of who does.9 In a genetic study of 14,604 people, one variant near a cluster of smell-receptor genes was linked to noticing a soapy taste, and in a Canadian study of 1,639 young adults, dislike of cilantro ranged from 3% to 21% across ethnic groups.918
The variant, rs72921001, sits on chromosome 11 among olfactory receptor genes, including OR6A2, a smell receptor that binds several of the aldehydes that give cilantro its aroma. The link held up in a second group of 11,851 people who said whether they liked cilantro. The researchers estimated that the common gene variants they measured accounted for only a small share of who tastes soap.9
How common the dislike is depends on background. In the Toronto Nutrigenomics and Health Study, 21% of East Asian young adults disliked cilantro, along with 17% of Caucasian, 14% of African, 7% of South Asian, 4% of Hispanic and 3% of Middle Eastern participants.18 If it tastes like soap to you, the substitutes in the how-to section give a dish the same fresh finish.
Cilantro nutrition facts
Quick answer
Nine sprigs of raw cilantro (20 grams) have about 5 calories and 62 mcg of vitamin K, 52% of the Daily Value, plus 7% for vitamin A and 6% for vitamin C. A quarter cup of chopped leaves (4 grams) gives 12.4 mcg of vitamin K, 10% of the Daily Value.12
Values from USDA FoodData Central, FDC ID 169997 (coriander (cilantro) leaves, raw, SR Legacy). Per-serving amounts are calculated from the per-100-gram values for USDA's own portions; % Daily Value uses FDA label reference values.12
| Nutrient | 1/4 cup chopped (4 g) | 9 sprigs (20 g) | % DV in 9 sprigs | Per 100 g |
|---|---|---|---|---|
| Calories | 0.9 | 4.6 | n/a | 23 |
| Vitamin K | 12.4 mcg | 62.0 mcg | 52% | 310 mcg |
| Vitamin A | 13.5 mcg RAE | 67.4 mcg RAE | 7% | 337 mcg RAE |
| Vitamin C | 1.1 mg | 5.4 mg | 6% | 27.0 mg |
| Manganese | 0.017 mg | 0.085 mg | 4% | 0.426 mg |
| Folate | 2.5 mcg DFE | 12.4 mcg DFE | 3% | 62 mcg DFE |
| Vitamin E | 0.1 mg | 0.5 mg | 3% | 2.5 mg |
| Potassium | 20.8 mg | 104 mg | 2% | 521 mg |
| Fiber | 0.1 g | 0.6 g | 2% | 2.8 g |
| Beta-carotene | 157 mcg | 786 mcg | n/a | 3,930 mcg |
| Lutein + zeaxanthin | 34.6 mcg | 173 mcg | n/a | 865 mcg |
What 9 sprigs of cilantro add, as a share of the Daily Value
The serving numbers are small because the servings are small. Per 100 grams, cilantro carries 310 mcg of vitamin K and 3,930 mcg of beta-carotene, so the more generously you use it, the more you get.1 Parsley, cilantro and other herbs are on our list of nutrient-dense foods, too.19 Vitamin K and beta-carotene are fat-soluble, which is one more reason cilantro pairs so well with avocado and olive oil.
What is cilantro good for?
Quick answer
Cilantro adds vitamin K and carotenoids to your meals, and coriander, the seed of the same plant, has done well in human research: in placebo-controlled trials, it improved blood sugar, triglycerides and LDL in 40 adults with type 2 diabetes and cut migraine attacks in 66 adults when added to standard treatment.34
Where the research stands
The human trials behind this page tested coriander seed powder, coriander fruit syrup, two herbal blends that include coriander, and one cilantro extract.3204212223 The fresh leaf's own research is mostly mouse and cell work, and its nutrition is measured directly by USDA.1 That's why each benefit below names the part of the plant that was tested.
| Use | Evidence | Product studied | What the research shows |
|---|---|---|---|
Blood sugar | Emerging | Coriander seed powder, 1,000 mg a day | Fasting blood sugar down about 26 mg/dL in 6 weeks; no change on placebo3 |
Triglycerides and cholesterol | Emerging | Coriander seed powder, 1 to 2 g a day | Triglycerides and LDL down3; total cholesterol and LDL down20 |
Migraine | Emerging | Coriander fruit syrup, added to standard medicine | 0.18 attacks a week by week 4, against 1.03 on placebo4 |
Digestion | Emerging | Herbal blends that include coriander | |
Heavy metals | Preclinical | Cilantro; cilantro leaf extract | |
Antioxidant defenses | Emerging | Coriander seed powder; cilantro leaf extract | Lower oxidative-damage marker; cells' own antioxidant enzymes up324 |
Calm | Preclinical | Coriander fruit extract | Calmer behavior in 4 anxiety tests25 |
Health benefits of cilantro and coriander, ranked by evidence
Ranked by the strength of the human research, the best-supported benefits are for blood sugar, triglycerides and cholesterol, migraine and digestion, followed by heavy-metal, antioxidant and calming effects.
1
Blood sugar support
Emerging evidenceHuman studyPlacebo-controlled trial · 40 adults with type 2 diabetes (coriander seed powder)In a placebo-controlled trial in Iran, 44 adults with type 2 diabetes took 1,000 mg of ground coriander seed a day, as two 500 mg capsules 30 minutes before lunch and dinner, or a placebo, for 6 weeks on top of their usual diabetes medicine; 40 finished, and neither the people nor the researchers knew who got what. Fasting blood sugar fell from 156.15 to 130.30 mg/dL with the seed powder and held level on placebo, 161.15 to 160.85. Insulin resistance, measured as HOMA-IR, fell from 6.82 to 5.52, weight didn't change, and no one reported side effects.3 The leaf points the same way in a rat study, where cilantro leaf and stem extracts lowered blood sugar in diabetic rats.26 See what normal blood sugar looks like, and the free Type 2 Diabetes protocol.
Study takeaway: in a placebo-controlled trial of 40 adults with type 2 diabetes, coriander seed powder lowered fasting blood sugar by about 26 mg/dL in 6 weeks.
Fasting blood sugar over 6 weeks: coriander seed powder vs. placebo
2
Triglycerides and cholesterol
Emerging evidenceHuman studyPlacebo-controlled trial · 40 adults with type 2 diabetes; controlled trial · 80 adults with high cholesterol (coriander seed powder)In the same 6-week diabetes trial, triglycerides fell from 152.50 to 130.40 mg/dL and LDL from 127.35 to 111.40 on coriander seed powder, while both held steady on placebo. Total cholesterol fell too, from a higher starting point than the placebo group's, and HDL didn't change.3 In a randomized trial of 80 adults with high cholesterol in Pakistan, groups of 20 took 2 grams a day of coriander seed powder, garlic powder or a mix of the two for 40 days, and a fourth group took no supplement. On coriander seed powder, total cholesterol fell from 229.57 to 191.57 mg/dL, LDL from 148.85 to 115.31 and systolic blood pressure from 140 to 117.14 mmHg, the biggest blood-pressure drop of the three powders, while total cholesterol and LDL rose in the group that took nothing.20 Our guide to cholesterol-lowering foods covers the rest of the plate.
Study takeaway: in a 6-week placebo-controlled trial of 40 adults with type 2 diabetes, coriander seed powder lowered triglycerides and LDL.
3
Fewer, shorter migraines
Emerging evidenceHuman studyPlacebo-controlled add-on trial · 66 adults with migraine (coriander fruit syrup)In a placebo-controlled trial in Tehran, 68 adults with migraine took 15 mL of coriander fruit syrup, made with 100 mg of extract per 5 mL, or a look-alike placebo syrup three times a day for a month. Everyone also took 500 mg a day of sodium valproate, a standard migraine-prevention drug, and 66 were analyzed. The coriander group started with longer, more severe attacks: a median of 24 hours per attack against 10, and severity 8.42 against 6.63 on a 10-point scale.4 By the fourth week, attacks in the coriander group came 0.18 times a week, against 1.03 on placebo, and they lasted 0.15 hours on average, against 4.17. Severity fell to 0.21 on a 10-point scale, against 3.70.4 No one stopped because of side effects, and six people on the syrup said their nausea went away.4
Study takeaway: in a placebo-controlled trial of 66 adults on standard migraine medicine, coriander fruit syrup cut attacks to 0.18 a week by week 4, against 1.03 on placebo.
| Week of treatment | Coriander fruit syrup | Placebo syrup |
|---|---|---|
Week 1 | 1.79 | 2.12 |
Week 2 | 1.27 | 1.85 |
Week 3 | 0.60 | 1.30 |
Week 4 | 0.184 | 1.03 |
Migraine attacks per week: coriander fruit syrup vs. placebo syrup
4
Digestive comfort
Emerging evidenceHuman studyPlacebo-controlled trials of herbal combinations · 32 people with IBS; 90 adults with functional dyspepsiaCoriander is counted among the carminative herbs, the ones that ease gas and cramping, and two placebo-controlled trials tested it in herbal blends.21 In 32 people with IBS, a blend of lemon balm, spearmint and coriander extracts for 8 weeks left abdominal pain and bloating milder and less frequent than placebo; both groups also took loperamide or psyllium, depending on their main bowel pattern.21 In 90 adults with functional dyspepsia, 80 of whom finished, a 500 mg capsule of coriander and Bunium persicum twice a day for 4 weeks improved symptoms and quality of life more than placebo, without serious side effects.22
Study takeaway: in a placebo-controlled trial of 32 people with IBS, a blend of lemon balm, spearmint and coriander extracts eased pain and bloating more than placebo over 8 weeks.
5
Heavy-metal support
Preclinical evidenceAnimal studyMouse and cell studies (cilantro and cilantro leaf extract); one 2-week trial in 32 childrenIn mice, cilantro lowered stored lead and its leaf extract lowered stored arsenic, and in human liver cells the extract switched on detox defenses.68 The heavy metal section covers these studies, the trial in children and how my parasite protocol uses cilantro beside a binder.5
Study takeaway: cilantro and its leaf extract lowered stored lead and arsenic in mouse studies.
6
Antioxidant defenses
Emerging evidenceHuman studyPlacebo-controlled trial · 40 adults (coriander seed powder); human cell study (cilantro leaf extract)In the 6-week diabetes trial, coriander seed powder lowered MDA, a blood marker of oxidative damage to fats, from 1.65 to 1.49 nmol/mL and raised total antioxidant capacity from 1.93 to 1.97 mmol/L, with no change on placebo.3 In human skin cells exposed to hydrogen peroxide in the lab, a standardized cilantro leaf extract protected the cells, raised their glutathione, boosted the antioxidant enzymes superoxide dismutase and catalase, and increased activated Nrf2, a master switch for the cell's defenses.24
Study takeaway: coriander seed powder lowered a blood marker of oxidative damage in a 6-week placebo-controlled trial of 40 adults.
7
A calming effect
Preclinical evidenceAnimal studyMouse study · coriander fruit extractIn four standard anxiety tests in mice, an injected extract of coriander fruit at 200 mg per kilogram calmed the animals about as much as a low dose of diazepam, the reference drug, and 100 mg per kilogram did in three of the four, while 50 mg per kilogram had no effect.25 Persian medicine has also used coriander fruit for anxiety and insomnia,4 which fits what that study found.
Study takeaway: coriander fruit extract calmed mice in four anxiety tests about as much as a low dose of diazepam.
Three markers that track what the coriander trial measured
These markers show where your blood sugar and blood fats stand and give you a baseline to retest against. None of them measures cilantro itself. Review your numbers with your practitioner.
- Fasting glucose: Your blood sugar after an overnight fast. It fell with coriander seed powder in the placebo-controlled trial of 40 adults with type 2 diabetes.3
- Fasting insulin: Read with fasting glucose, it gives HOMA-IR, the insulin-resistance score that fell in the same trial.3
- Triglycerides: Fat circulating in your blood, read on a standard lipid panel. It fell in the same trial too.3
See the cellular bloodwork panel
Have results? Analyze them free →Can cilantro help your body clear heavy metals?
Quick answer
Cilantro is one of the foods I use to support heavy-metal detox: in my parasite protocol, cilantro and parsley go on the plate for heavy metals during the bind phase, next to binders such as chlorella and modified citrus pectin.5 In mouse studies, cilantro lowered the lead stored in bone, and its leaf extract cut arsenic build-up in mice and in human liver cells.678
On my show, I've said that steering clear of lead-based paint and silver fillings alone helps tremendously, and that buying certified organic food lowers your heavy-metal load.27 From there, you support your body's own detox with greens and steamed vegetables, spirulina, chlorella and probiotics, which help bind and eliminate heavy metals.27 If you suspect real exposure, such as old lead paint, metal work or signs of mercury poisoning or arsenic poisoning, ask your doctor about testing first; documented poisoning needs medical care, which can include chelation therapy.
In my 2017 video on healing herbs, I described cilantro as known for supporting detoxification and potentially helping your body eliminate heavy metals such as arsenic, lead and mercury that can build up in your tissues.11 In Heal Your Cells, Dr. Will Cole and I note that cilantro has been studied for its ability to bind certain heavy metals and support their elimination.28 And on my show, I named cilantro and chlorella together as number two on my list of foods for clearing microplastics.29
These are a really great pair because cilantro helps detoxify and chlorella binds to toxins.Dr. Josh Axe, DC, DNM, CNSFrom Reverse Microplastic Toxicity NATURALLY (Heals Mitochondria, Gut, Brain), The Dr. Josh Axe Show (2026), at 33:35
In a Japanese study, mice drank lead-laced water for 32 days and got cilantro by stomach tube from day 7. They stored significantly less lead in their thigh bones, showed less lead damage in their kidneys and excreted less ALA, a marker that rises with lead exposure; DMSA, a prescription chelator, served as the comparison that confirmed the model worked.6 Mice that drank water with a heated cilantro leaf extract for 8 weeks had less iron, arsenic and cadmium in their kidneys, with arsenic down to the detection limit, while levels in the liver didn't change.7 Coriander extract also eased lead's oxidative damage to the testes in lead-exposed mice,30 and a material made from the coriander plant pulled both inorganic and methyl mercury out of water in the lab.31
Here's how the leaf findings fit together, step by step:
1Aldehydes in the leaf
Cilantro leaves are rich in aldehydes, the compounds behind their distinctive smell.9 One of them, (E)-2-decenal, chemically modifies Keap1, the protein that keeps Nrf2 switched off.8
2Nrf2 switches on
In human liver cells, cilantro leaf extract switched on Nrf2, raised the phase II detox enzymes and phase III transporters that move toxins out of the cell, and cut arsenic build-up.8
3Less metal stored
Mice given the leaf extract by mouth stored less arsenic in the liver, and mice that drank it for 8 weeks had less arsenic and cadmium in the kidneys.87
4Dr. Axe's protocol adds a binder
In Dr. Axe's parasite protocol, chlorella binds heavy metals as well as toxins, which is why it sits beside cilantro in the bind phase.5
The one controlled trial in people looked at children. In Iran, 32 children aged 3 to 7 whose parents worked with lead took a cilantro extract or a placebo for 14 days. Blood lead fell and urine lead rose in both groups, and after two weeks the two groups didn't differ; every family had also received nutrition advice at the start, which the researchers credited for part of the improvement in both groups.23
In practice, eat cilantro as food and let the binder do the binding. In my parasite protocol, binders go two hours away from food, herbs, supplements and medications, because binders trap everything indiscriminately.5 So cilantro goes on your plate at meals, and chlorella or another gentle binder goes in between. Our heavy metal detox guide covers testing and the other steps.
How much cilantro should you eat?
Quick answer
There's no studied amount for the fresh leaf; as a food, a handful of cilantro in your cooking most days is a practical habit. The human trials used concentrated forms: 1,000 mg a day of coriander seed powder for blood sugar, 2 grams a day for cholesterol and coriander fruit syrup with 900 mg of extract a day for migraine.3204
In kitchen terms, the diabetes trial's daily dose is a little over half a teaspoon of ground coriander, since a teaspoon weighs 1.8 grams, and the 2-gram cholesterol dose is about a teaspoon.13 For the leaf, a handful, such as the nine sprigs in the nutrition table, folds easily into a meal. If you take warfarin or diabetes medicine, read the interaction check first.
How to use cilantro
Use cilantro raw, or stir it in at the end of cooking, stems and all; the tender stems chop up just like the leaves. Buy organic when you can, since you eat the whole leaf raw. Lime, chili, garlic, avocado and olive oil are its natural partners.
Stir it into salsa or guacamole with lime and onion.
Blend it with parsley, olive oil, garlic and lime into chimichurri for grilled chicken or fish.
Fold it into cilantro-lime cauliflower rice.
Mix it into cilantro salmon burgers, or spoon it over baked salmon or halibut.
Finish curries, lentil soup and black bean soup with a handful of leaves and stems.
Blend a handful into a green smoothie or juice with cucumber, celery and lime.
What can you use instead of cilantro?
Flat-leaf parsley is the closest stand-in, and a squeeze of lime brings back some of the citrus. In Thai and Vietnamese dishes, basil or mint gives the same fresh lift.
How do you keep cilantro fresh?
Cold matters most. In a postharvest study, cilantro stored in air at 32°F kept good quality for 18 to 22 days, about 14 days at 41°F and about 7 days at 45.5°F, and its aroma faded noticeably after about two weeks however it was stored.32 At home, keep it in the coldest part of your fridge: trim the stems and stand the bunch in a jar with an inch of water, loosely covered with a produce bag, or wrap it in a barely damp towel. For cooking, chop leaves and stems and freeze them in olive oil in an ice-cube tray.
Want ideas for using more cilantro?
Ask Dr. Axe AI. Answers are grounded in this library, with sources shown.
Is cilantro safe? Side effects and who should be careful
Quick answer
Cilantro is safe for most people in food amounts. Rinse it well, since fresh cilantro has been linked to outbreaks of the intestinal parasite Cyclospora, and skip it if you're allergic to celery, fennel, anise, cumin or other plants in its family.3435 If you take warfarin or diabetes medicine, read the interaction check above.
Food safety. Cilantro is usually eaten raw, so how it was grown and handled matters. It has been the source of outbreaks of cyclosporiasis, an intestinal infection; in one 2023 outbreak at an Alabama restaurant, illness was tied to eating cilantro that had been traced to a Texas firm with no food manufacturing license on record that sourced it from Mexico.34 Rinse cilantro well under running water before you chop it, buy from sellers you trust and check FDA recall notices. Our food safety tips cover the rest of the kitchen.
Allergy. Cilantro belongs to the Apiaceae family with celery, carrots, fennel, anise, cumin, caraway, dill and parsley, and allergies within the family can cross over. Among 70 people sensitized to birch or mugwort pollen and to celery, more than 24 reacted on skin tests to coriander, aniseed, fennel or cumin,35 and in blood tests from 15 people who had reacted to spiced food, the 10 with pollen or celery allergy carried antibodies to these spices.36 Reactions to the herb itself are uncommon but documented: in one reported case, eating cilantro caused anaphylaxis,37 and a worker exposed to powdered coriander for 3 years developed allergic breathing symptoms.38
If you've reacted to celery or other plants in this family, or have birch or mugwort pollen allergy along with food allergy symptoms, skip cilantro and coriander unless an allergist clears them. Stop at any itching, hives or mouth tingling, and get emergency care for wheezing, trouble breathing or swelling of the lips, tongue or throat.
Pregnancy. Cilantro in food amounts fits a normal pregnancy diet. Skip concentrated extracts, capsules and the essential oil while you're pregnant: in a lab study, a concentrated water extract of cilantro leaves caused malformations in chicken embryos at higher doses and damaged human cells at its highest concentrations.39
Ground coriander. Buy ground coriander from a source you trust. In one U.S. case report, a woman who regularly ate coriander from a street market abroad developed lead poisoning, and a relative who was also poisoned had coriander powder that tested markedly high in lead, possibly from adulteration.40
The bottom line
Is cilantro good for you?
Yes. Cilantro is one of the simplest healing foods you can use every day: nine sprigs give you about half a day's vitamin K for about 5 calories, along with beta-carotene, lutein and vitamin C. Coriander, the seed of the same plant, has improved blood sugar, triglycerides and migraine in placebo-controlled trials, and traditional medicine in Persia and across the Islamic world has long used the plant. In my parasite protocol, cilantro goes on the plate for heavy metals beside a gentle binder.
Use the stems too, and pair it with lime, avocado or olive oil. Your body was designed to heal, and a handful of fresh cilantro on your plate is one easy way to help it every day.
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Open the free protocol →Cilantro: frequently asked questions
What is cilantro good for?
Is cilantro good for you?
What's the difference between cilantro and coriander?
They come from the same plant: cilantro is the fresh leaf and stem, and coriander is the dried seed, botanically the fruit.12 Outside the U.S., coriander often means the leaves too, so check which part a recipe or study used.
Is cilantro the same as parsley?
No. Cilantro and flat-leaf parsley look alike and belong to the same plant family, but they're different herbs; crush a leaf, and cilantro's citrusy, pungent smell gives it away.
Why does cilantro taste like soap to some people?
Some people perceive cilantro's aroma compounds, a group of aldehydes, as soapy. In a genetic study of 14,604 people, one variant near smell-receptor genes, including OR6A2, was linked to noticing the soapy taste, though genes explain only part of it.9
Does cilantro help remove heavy metals?
Cilantro supports heavy-metal detox as a food. In mice, cilantro lowered stored lead and its leaf extract lowered stored arsenic,68 and in a 2-week placebo-controlled trial of 32 children of lead workers, blood lead fell in both the cilantro and placebo groups, with no difference between them.23 In my parasite protocol, cilantro and parsley go on the plate for heavy metals beside binders such as chlorella.5
Does cilantro water or juice detox your body?
They can support the detox work your liver, gut and kidneys already do: a handful of cilantro blended with cucumber, celery and lime adds its vitamin K and carotenoids,1 and for heavy metals, pair cilantro with a gentle binder such as chlorella.5 Detox drinks made with cilantro haven't been studied on their own, so think of them as an easy way to get more of the herb.
Does cilantro lower blood sugar?
Coriander seed powder did in a placebo-controlled trial of 40 adults with type 2 diabetes: 1,000 mg a day for 6 weeks lowered fasting blood sugar from 156.15 to 130.30 mg/dL, while placebo held level.3 For the fresh leaf, the evidence so far is a rat study, in which leaf and stem extracts lowered blood sugar.26
How much cilantro should you eat?
Is cilantro safe to eat right now?
Yes, for most people, with simple habits: rinse it well under running water, buy from sellers you trust and check FDA recall notices, since fresh cilantro has been linked to outbreaks of the parasite Cyclospora.34
How do you keep cilantro fresh?
Keep it cold: in a postharvest study, cilantro kept good quality for 18 to 22 days at 32°F and about 14 days at 41°F.32 At home, stand the stems in a jar of water in the coldest part of the fridge, loosely covered, or wrap the bunch in a barely damp towel.
What can I use instead of cilantro?
Flat-leaf parsley is the closest substitute, especially with a squeeze of lime, and basil or mint works well in Thai and Vietnamese dishes.
Can you be allergic to cilantro?
Does cilantro interact with warfarin?
Is cilantro safe during pregnancy?
Yes, in food amounts. Skip concentrated cilantro extracts, capsules and the essential oil while pregnant, since a concentrated leaf extract harmed chicken embryos in a lab study.39
Is cilantro oil or extract safe to take?
As a flavoring in food, yes: coriander and its essential oil are on FDA's list of substances generally recognized as safe as a spice and flavoring, and a safety review found coriander seed oil safe at the levels used in food.161715 There's no established dose for taking the oil or extract by mouth, so use the herb as food, and skip concentrates during pregnancy.39
Freshness & update log
October 19, 2026 — Rewrote the page in full under Dr. Axe's byline. Explains cilantro and coriander as the leaf and seed of one plant and labels each study by the part tested; adds the human trials of coriander seed powder for blood sugar and cholesterol, coriander fruit syrup for migraine and herbal blends for digestion, with their designs and numbers; replaces the earlier claims about removing heavy metals, preventing UTIs, menstrual support and skin with Dr. Axe's heavy-metal approach and the mouse, cell and children's trial findings, each labeled; re-pulls nutrition from USDA FoodData Central with current Daily Values (vitamin K is 10% per quarter cup, not 16%); adds the soapy-taste genetics, storage numbers from a postharvest study, a Dr. Axe Score under the food weighting (6.0) with an interaction check, one safety section covering allergy, warfarin, food safety, pregnancy and ground coriander, three charts, a step diagram, an FAQ and references.
November 22, 2023 — Previous version published.
References
- U.S. Department of Agriculture, Agricultural Research Service. Coriander (cilantro) leaves, raw. FoodData Central, SR Legacy, FDC ID 169997 (NDB 11165). Accessed October 7, 2026.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. Accessed October 7, 2026.
- Zamany S, Barzegar A, Aghapour B, et al. Effects of Dietary Supplementation with Coriander Seed Powder on Serum Lipid Profile, Glycemic Indices, and Oxidative Stress Biomarkers in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blind, Placebo-Controlled Trial. Prev Nutr Food Sci. 2025;30(6):529-538. doi:10.3746/pnf.2025.30.6.529
- Delavar Kasmaei H, Ghorbanifar Z, Zayeri F, et al. Effects of Coriandrum sativum Syrup on Migraine: A Randomized, Triple-Blind, Placebo-Controlled Trial. Iran Red Crescent Med J. 2016;18(1):e20759. doi:10.5812/ircmj.20759
- Axe J. Heal From Parasites Protocol: The 30-Day System. DrAxe.com. 2025 (Phase 4, Bind & eliminate: "Add: cilantro, parsley (heavy metals)"; "Take binders 2 hours away from food, herbs, and supplements").
- Aga M, Iwaki K, Ueda Y, et al. Preventive effect of Coriandrum sativum (Chinese parsley) on localized lead deposition in ICR mice. J Ethnopharmacol. 2001;77(2-3):203-8. doi:10.1016/s0378-8741(01)00299-9
- Nishio R, Tamano H, Morioka H, et al. Intake of Heated Leaf Extract of Coriandrum sativum Contributes to Resistance to Oxidative Stress via Decreases in Heavy Metal Concentrations in the Kidney. Plant Foods Hum Nutr. 2019;74(2):204-209. doi:10.1007/s11130-019-00720-2
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- Eriksson N, Wu S, Do CB, et al. A genetic variant near olfactory receptor genes influences cilantro preference. Flavour. 2012;1:22. doi:10.1186/2044-7248-1-22
- Axe J. The Cancer Support Protocol: A Root-Cause Approach. DrAxe.com. 2026 (p. 18, "Two daily drinks": "Mom's morning green drink").
- Axe J. Top 20 Healing Herbs for Women and Men. Dr. Josh Axe (YouTube). 2017 (cilantro at 3:26-4:06).
- Sobhani Z, Mohtashami L, Amiri MS, et al. Ethnobotanical and phytochemical aspects of the edible herb Coriandrum sativum L. J Food Sci. 2022;87(4):1386-1422. doi:10.1111/1750-3841.16085
- U.S. Department of Agriculture, Agricultural Research Service. Spices, coriander seed. FoodData Central, SR Legacy, FDC ID 170922 (NDB 2013). Accessed October 7, 2026.
- Delaquis PJ, Stanich K, Girard B, et al. Antimicrobial activity of individual and mixed fractions of dill, cilantro, coriander and eucalyptus essential oils. Int J Food Microbiol. 2002;74(1-2):101-9. doi:10.1016/s0168-1605(01)00734-6
- Burdock GA, Carabin IG. Safety assessment of coriander (Coriandrum sativum L.) essential oil as a food ingredient. Food Chem Toxicol. 2009;47(1):22-34. doi:10.1016/j.fct.2008.11.006
- 21 CFR 182.10. Spices and other natural seasonings and flavorings (Coriander, Coriandrum sativum L.). Code of Federal Regulations (eCFR). Accessed October 7, 2026.
- 21 CFR 182.20. Essential oils, oleoresins (solvent-free), and natural extractives (including distillates) (Coriander, Coriandrum sativum L.). Code of Federal Regulations (eCFR). Accessed October 7, 2026.
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