Coriander powder, commonly known as dhania powder in India, is one of the most widely used spices in global cuisine. Made from dried and ground seeds of the coriander plant (Coriandrum sativum), this aromatic spice not only enhances flavor but also contributes valuable nutrients to your diet.

While it is usually consumed in small quantities, coriander powder is surprisingly rich in essential vitamins, minerals, dietary fiber, and bioactive compounds. Understanding its nutritional profile can help you make better dietary choices, especially if you are focusing on balanced nutrition, weight management, or overall wellness.

In this detailed guide, we will explore the calories, macronutrients, vitamins, minerals, and health implications of coriander powder.

1. Overview of Coriander Powder Nutrition

Coriander powder is a nutrient-dense spice. Even though it is used in small amounts, its concentrated nutritional value makes it beneficial.

Nutritional Values per 100 grams

• Calories: ~298 kcal
• Protein: ~12 g
• Carbohydrates: ~55 g
• Fat: ~18 g
• Dietary Fiber: ~30–42 g 

This shows that coriander powder is high in fiber and moderate in protein and fat, making it more than just a flavoring agent.

2. Calories in Coriander Powder

Coriander powder provides approximately 298 calories per 100 grams . However, this number can be misleading if not understood in context.

Typical Serving Size Calories

• 1 teaspoon (2g): ~6 calories
• 1 tablespoon (5g): ~15–18 calories 

Because coriander powder is used sparingly in cooking, its calorie contribution to meals is minimal.

Key Insight:

• Low calorie per serving
• Suitable for weight-conscious diets

3. Macronutrient Breakdown

3.1 Carbohydrates

Coriander powder contains around 55–60 grams of carbohydrates per 100g .

However, a large portion of these carbs comes from dietary fiber, which behaves differently from digestible carbs.

Benefits:

• Supports digestion
• Helps regulate blood sugar
• Promotes satiety

3.2 Dietary Fiber

One of the most impressive aspects is its high fiber content (30–42g per 100g) .

Why Fiber Matters:

• Improves gut health
• Prevents constipation
• Helps in cholesterol management
• Supports weight loss

Even small amounts contribute meaningfully to daily fiber intake.

3.3 Protein

Coriander powder contains approximately 11–12 grams of protein per 100g .

While not a primary protein source, it adds to overall intake.

3.4 Fats

It contains about 17–18 grams of fat per 100g .

Types of Fat:

• Mostly unsaturated fats
• Includes small amounts of omega-3 and omega-6 fatty acids 

These fats support heart health when consumed in moderation.

4. Vitamins in Coriander Powder

Coriander powder contains several essential vitamins, though in varying amounts.

4.1 Vitamin E

• Around 12 mg per 100g (up to 80% of daily needs) 

Benefits:

• Powerful antioxidant
• Protects cells from oxidative stress
• Supports skin health

4.2 Vitamin C

• Approximately 1.8–36 mg per 100g depending on source 

Role:

• Boosts immunity
• Helps in collagen production
• Enhances iron absorption

4.3 Vitamin K

Though not always highlighted in powder form, coriander seeds can contribute small amounts.

Importance:

• Blood clotting
• Bone health

4.4 B Vitamins

Coriander powder contains multiple B vitamins:

• Thiamin (B1): ~0.2 mg
• Riboflavin (B2): ~0.5 mg
• Niacin (B3): ~6 mg
• Vitamin B6: ~0.3 mg
• Folate (B9): ~30 mcg 

Functions:

• Energy metabolism
• Brain function
• Red blood cell formation

4.5 Vitamin A (Trace)

Contains very small amounts of Vitamin A and beta-carotene .

5. Minerals in Coriander Powder

Coriander powder is especially rich in essential minerals, making it nutritionally valuable.

5.1 Calcium

• Up to 709–1270 mg per 100g 

Benefits:

• Strong bones and teeth
• Muscle function
• Nerve signaling

5.2 Iron

• Around 3–19 mg per 100g 

Importance:

• Prevents anemia
• Supports oxygen transport

5.3 Magnesium

• Approximately 160–330 mg per 100g 

Role:

• Muscle relaxation
• Nervous system function
• Energy production

5.4 Phosphorus

• Around 273–400 mg per 100g 

Function:

• Bone health
• Cellular repair

5.5 Potassium

• Around 560–1496 mg per 100g 

Benefits:

• Regulates blood pressure
• Supports heart health

5.6 Zinc

• Around 2.5–4 mg per 100g 

Role:

• Immunity
• Wound healing

5.7 Other Minerals

Also contains:

• Sodium (very low)
• Trace copper and manganese

6. Phytonutrients and Antioxidants

Coriander powder contains bioactive compounds such as:

• Linalool
• Terpenes
• Flavonoids 

Benefits:

• Anti-inflammatory effects
• Antioxidant protection
• May support heart health

7. Nutritional Value Per Serving

Since coriander powder is used in small amounts, here’s a realistic breakdown:

Per 1 Tablespoon (~5g)

• Calories: ~15–18
• Fiber: ~1.5–2g
• Protein: ~0.6g
• Iron: ~0.5–0.6 mg 

Practical Insight:

Even a small serving contributes to:

• Daily fiber intake
• Micronutrient consumption

8. Health Implications of Its Nutritional Profile

8.1 Supports Digestion

High fiber helps:

• Improve bowel movement
• Maintain gut microbiota

8.2 Helps in Weight Management

• Low calories per serving
• High fiber promotes fullness

8.3 Heart Health Benefits

• Potassium helps regulate blood pressure
• Healthy fats support cardiovascular function

8.4 Blood Sugar Control

Fiber slows sugar absorption, helping stabilize glucose levels.

8.5 Boosts Immunity

• Vitamin C + Zinc combination supports immune response

9. Coriander Powder vs Coriander Leaves

Interestingly, different parts of the same plant offer different nutrients.

• Leaves (cilantro): Rich in vitamins
• Seeds (powder): Rich in minerals and fiber

This makes coriander powder especially valuable for mineral intake.

10. Is Coriander Powder Healthy?

Yes, coriander powder is considered highly nutritious when used as part of a balanced diet.

Key Advantages:

• Nutrient-dense
• Low calorie per serving
• Rich in fiber and minerals

Limitations:

• Consumed in small quantities
• Cannot replace major nutrient sources

11. Daily Consumption: How Much Is Ideal?

Typical usage:

• 1–2 teaspoons per day in cooking

This is sufficient to:

• Enhance flavor
• Provide micronutrient benefits

12. Who Should Include It in Their Diet?

Coriander powder is beneficial for:

• People with digestive issues
• Individuals aiming for weight loss
• Those needing iron or magnesium
• Anyone seeking a nutrient-rich spice

13. Possible Side Effects

Though generally safe, excessive consumption may cause:

• Allergic reactions (rare)
• Digestive discomfort

Moderation is key.

14. Tips to Retain Nutritional Value

To maximize benefits:

• Store in airtight containers
• Keep away from sunlight
• Use fresh powder for better nutrient retention

15. Final Thoughts

Coriander powder is more than just a culinary ingredient—it is a nutritional powerhouse packed into a small serving size. With its impressive profile of fiber, essential minerals, and antioxidants, it contributes meaningfully to overall health.

While it won’t replace whole foods like fruits, vegetables, or grains, incorporating coriander powder into your daily meals is an easy and effective way to enhance both flavor and nutrition.

Key Takeaways

• Low in calories but nutrient-dense
• Rich in fiber, iron, magnesium, and phosphorus
• Contains beneficial antioxidants
• Supports digestion, immunity, and heart health