Coriander Leaves: Carbs, Glycemic Index & Nutrition Facts

The herb you should use like a vegetable

Let's get one thing straight: coriander and cilantro are the same plant, Coriandrum sativum. In the UK and much of the world, we call the leaves 'coriander' and the seeds 'coriander seeds'. In the Americas, the leaves are 'cilantro' and the seeds are 'coriander'.

Now that's settled, let's talk about how to use it. Too often it's relegated to a last-minute sprinkle, but in many cuisines — from Mexican and Thai to Indian and Vietnamese — it's used by the handful. It's stirred into soups, blended into sauces, and piled into salads. That's when it stops being a decoration and starts being a food with real benefits.

Coriander nutrition facts

Here's what you get in a 100-gram portion of fresh coriander leaves — roughly one large supermarket bunch. It's surprisingly nutrient-dense for something so light.

Coriander's glycemic index

Talking about the glycemic index of coriander is a bit like asking for the GI of water. Because it's a leafy green with very few carbohydrates (just 3.7 grams per 100g, most of which is fibre), its effect on blood sugar is negligible. It has no assigned GI value because it's too low to measure meaningfully.

For anyone managing blood sugar, coriander isn't just safe — it's a freebie. You can add it to any meal without a second thought, knowing it will only add flavour, nutrients and fibre, not sugar.

How to use it well

To get the most from this herb, you need to think beyond the sprinkle.

What coriander is good for

What to pair it with

Coriander's bright, citrusy flavour cuts through richness and complements a huge range of foods.

Eat freely — or be mindful?

Three ways to use it

Three simple recipes that put coriander front and centre, using it by the handful for maximum flavour and benefit.