Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Proteins | 2.13 g | 76 g | 2.8% | 12.2% | 3568 g |
| Fats | 0.52 g | 56 g | 0.9% | 3.9% | 10769 g |
| Carbohydrates | 0.87 g | 219 g | 0.4% | 1.7% | 25172 g |
| Alimentary fiber | 2.8 g | 20 g | 14% | 60.9% | 714 g |
| Water | 92.21 g | 2273 g | 4.1% | 17.8% | 2465 g |
| Ash | 1.47 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 337 μg | 900 μg | 37.4% | 162.6% | 267 g |
| alpha Carotene | 36 μg | ~ | |||
| beta Carotene | 3.93 mg | 5 mg | 78.6% | 341.7% | 127 g |
| beta Cryptoxanthin | 202 μg | ~ | |||
| Lutein + Zeaxanthin | 865 μg | ~ | |||
| Vitamin B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 19.6% | 2239 g |
| Vitamin B2, riboflavin | 0.162 mg | 1.8 mg | 9% | 39.1% | 1111 g |
| Vitamin B4, choline | 12.8 mg | 500 mg | 2.6% | 11.3% | 3906 g |
| Vitamin B5, pantothenic | 0.57 mg | 5 mg | 11.4% | 49.6% | 877 g |
| Vitamin B6, pyridoxine | 0.149 mg | 2 mg | 7.5% | 32.6% | 1342 g |
| Vitamin B9, folate | 62 μg | 400 μg | 15.5% | 67.4% | 645 g |
| Vitamin C, ascorbic | 27 mg | 90 mg | 30% | 130.4% | 333 g |
| Vitamin E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 g |
| Vitamin K, phylloquinone | 310 μg | 120 μg | 258.3% | 1123% | 39 g |
| Vitamin PP, NE | 1.114 mg | 20 mg | 5.6% | 24.3% | 1795 g |
| Macronutrients | |||||
| Potassium, K | 521 mg | 2500 mg | 20.8% | 90.4% | 480 g |
| Calcium, Ca | 67 mg | 1000 mg | 6.7% | 29.1% | 1493 g |
| Magnesium, Mg | 26 mg | 400 mg | 6.5% | 28.3% | 1538 g |
| Sodium, Na | 46 mg | 1300 mg | 3.5% | 15.2% | 2826 g |
| Sulfur, S | 21.3 mg | 1000 mg | 2.1% | 9.1% | 4695 g |
| Phosphorus, P | 48 mg | 800 mg | 6% | 26.1% | 1667 g |
| Trace Elements | |||||
| Iron, Fe | 1.77 mg | 18 mg | 9.8% | 42.6% | 1017 g |
| Manganese, Mn | 0.426 mg | 2 mg | 21.3% | 92.6% | 469 g |
| Copper, Cu | 225 μg | 1000 μg | 22.5% | 97.8% | 444 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 7% | 6111 g |
| Zinc, Zn | 0.5 mg | 12 mg | 4.2% | 18.3% | 2400 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.87 g | max 100 г | |||
| Sterols | |||||
| Phytosterols | 5 mg | ~ | |||
| Stigmasterol | 3 mg | ~ | |||
| beta sitosterol | 2 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.014 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.012 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 0.275 g | min 16.8 г | 1.6% | 7% | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.273 g | ~ | |||
| Polyunsaturated fatty acids | 0.04 g | from 11.2 to 20.6 | 0.4% | 1.7% | |
| 18: 2 Linoleic | 0.04 g | ~ | |||
| Omega-6 fatty acids | 0.04 g | from 4.7 to 16.8 | 0.9% | 3.9% |
The energy value is 23 kcal.
- 0,25 cup = 4 g (0.9 kCal)
- 9 sprigs = 20 g (4.6 kcal)
Coriander greens (cilantro), raw rich in vitamins and minerals such as: vitamin A – 37,4%, beta-carotene – 78,6%, vitamin B5 – 11,4%, vitamin B9 – 15,5%, vitamin C – 30%, vitamin E – 16,7%, vitamin K – 258,3%, potassium – 20,8%, manganese – 21,3%, copper – 22,5%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 23 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Coriander greens (cilantro), raw, calories, nutrients, useful properties Coriander greens (cilantro), raw