Coriander Seeds Calories & Nutrition Calculator

Coriander seeds contain 41.9g dietary fiber per 100g — 150% of the daily value in a single 100g serving. This exceeds chia seeds (34.4g), flaxseeds (27.3g), dried black beans (15.2g), and oats (10.6g). Among spices, only cinnamon (53.1g) contains more fiber per 100g ^[1][2].

At practical serving sizes: 1 tsp ground coriander (1.8g) delivers 0.75g fiber (2.7% DV), 1 tbsp (5.0g) delivers 2.10g fiber (7.5% DV), and 1 tsp whole seeds (2.5g) delivers 1.05g fiber (3.7% DV). Indian cooking styles that use tablespoon-level quantities in sambar powder, rasam powder, and coriander-cumin blends accumulate several grams of fiber from coriander alone ^[1].

For food journaling, coriander's fiber is a consistent background contributor in spice-heavy cuisines. A dish using 1 tablespoon of dhania powder contributes more fiber than half a slice of whole wheat bread — from a source most people never think to log.

Coriander seeds deliver three critical minerals at extreme concentrations simultaneously: 709mg calcium (55% DV — more than milk at 125mg per 100ml), 16.3mg iron (91% DV — exceeding red meat at 2.6mg and spinach at 2.7mg), and 330mg magnesium (79% DV — rivaling pumpkin seeds at 550mg but with far more iron and calcium) ^[1][3].

Per teaspoon (1.8g): 12.8mg calcium (1.0% DV), 0.29mg iron (1.6% DV), 5.9mg magnesium (1.4% DV). Per tablespoon (5.0g): 35.5mg calcium (2.7% DV), 0.82mg iron (4.5% DV), 16.5mg magnesium (3.9% DV). These per-serving amounts are small individually but accumulate across multiple spiced dishes in a day ^[1].

For food journaling, note that coriander seeds also provide 409mg phosphorus (33% DV), 4.7mg zinc (43% DV), and 26.2mcg selenium (48% DV) per 100g. The simultaneous density of six minerals at >30% DV each is a profile no whole vegetable or fruit can match — it is unique to seeds and spices.

Coriander seeds contain 12.4g protein per 100g — higher than rice (7.1g), wheat flour (10.3g), and most ground spices (cumin at 17.8g is one of few higher). They also contain 17.8g total fat, of which 13.6g is monounsaturated (primarily petroselinic acid, an isomer of oleic acid), 1.8g polyunsaturated, and only 0.99g saturated. The unsaturated-to-saturated ratio of 15:1 is exceptionally favorable ^[1][2].

Petroselinic acid — an omega-12 fatty acid (18:1n-12) constituting 60–80% of coriander seed oil — is unusual in the plant kingdom. Most common cooking oils contain oleic acid (omega-9, 18:1n-9); petroselinic acid has the double bond at the C6 position rather than C9, giving it distinct physical and chemical properties. However, at practical serving sizes (1 tsp = 0.3g total fat), the actual fat contribution is negligible ^[4].

For food journaling, the protein and fat in coriander seeds become relevant only at tablespoon or larger quantities (used in some curry paste bases and spice rubs). At teaspoon portions, the macronutrient contribution is too small to meaningfully affect daily totals.

Linalool — a monoterpene alcohol — constitutes 60–80% of coriander seed essential oil, which itself represents 0.3–1.0% of seed weight. This makes coriander seeds one of the most concentrated natural sources of linalool, alongside lavender. Linalool produces the characteristic warm, slightly sweet, citrus-floral aroma that distinguishes coriander seeds from coriander leaves (which contain aldehydes instead) ^[3][4].

Secondary volatile compounds include gamma-terpinene (1–8%), alpha-pinene (0.2–9%), camphor (3–5%), and geranyl acetate (0.1–4%). The volatile profile shifts dramatically between seeds and leaves: fresh coriander leaves contain (E)-2-decenal and (E)-2-dodecenal (the compounds some people perceive as soapy), while seeds contain none of these aldehydes ^[4].

For food journaling, linalool and the other terpenes in coriander seeds are not tracked by USDA, IFCT, or any standard database. A teaspoon of ground coriander contains approximately 3–10mg of linalool — a meaningful amount of a fragrant compound that defines the spice's identity but is invisible to all food composition panels.

Coriander seeds retain 21.0mg vitamin C per 100g (23% DV) — unusual for a dried spice since vitamin C is heat- and light-sensitive. Most ground spices show zero or trace vitamin C: cloves have 0.2mg, cardamom 0mg, cumin 7.7mg. Among common dried spices, only red chilli powder (76.4mg) and paprika (71mg) contain more ^[1][2].

Per teaspoon (1.8g): 0.38mg vitamin C (0.4% DV) — negligible individually but a genuine data point for food logging. This vitamin C likely decreases with storage as ground coriander powder oxidizes over months. Freshly ground seeds from whole coriander may retain more ^[1].

For food journaling, the vitamin C in coriander seeds is a factual curiosity worth knowing but not a practical source. To get meaningful vitamin C from coriander seeds alone, you would need to consume over 50 tablespoons — a nonsensical quantity. Log it for completeness; rely on fresh produce for actual vitamin C needs.