Cilantro, known scientifically as Coriandrum sativum, is a widely used herb that provides a distinctive, bright flavor to many global cuisines. Like all plants, this leafy green contains naturally occurring compounds called oxalates, which are often a point of interest for individuals managing specific dietary needs. The question of whether cilantro contributes significantly to the body’s oxalate load is relevant for those monitoring their intake.
What Are Oxalates and Why Do They Matter?
Oxalates, or oxalic acid, are organic compounds found in various plants, where they function primarily as a way to excrete excess calcium or to deter herbivores. When humans consume these compounds, they pass through the digestive tract and bind to minerals, particularly calcium, forming an insoluble salt called calcium oxalate. For most individuals, these calcium oxalate crystals are simply eliminated through the stool and do not pose a problem. However, if the amount of oxalate absorbed by the body is high, it is eventually excreted through the kidneys into the urine. If the concentration of calcium and oxalate becomes too high in the urine, the calcium oxalate salt can precipitate out of solution. This precipitation leads to the formation of crystals, which can aggregate and grow into the most common type of kidney stone, the calcium oxalate stone. People who have a history of these stones or a condition that causes excessive oxalate absorption often need to monitor their dietary intake closely.
Cilantro’s Oxalate Content Profile
Based on established dietary data, cilantro is consistently categorized as a food with low oxalate content. Scientific analysis indicates that fresh cilantro contains an estimated 10 milligrams of total oxalate per 100-gram serving. A more common serving size, such as a quarter-cup of fresh leaves, contains only about 4 milligrams of oxalate.
To put this into perspective, cilantro contains a negligible amount of oxalate when compared to commonly known high-oxalate plants. For example, a half-cup serving of cooked spinach can contain 755 milligrams of oxalate, while a single ounce of almonds may contain 122 milligrams. Rhubarb and beets also possess oxalate levels that are hundreds of times greater than what is found in cilantro.
This low concentration means that cilantro does not contribute significantly to the total daily oxalate intake, even in large portions. The categorization of foods is often based on thresholds, where a low-oxalate food is generally defined as having less than 25 milligrams per serving. Cilantro falls well below this threshold, placing it in a group with other low-oxalate vegetables like cabbage and bok choy. Fresh versus dried preparation does not significantly alter cilantro’s status as a low-oxalate herb.
Dietary Context and Management
For the majority of the population, including cilantro as part of a balanced diet poses no risk regarding oxalate intake or kidney stone formation. The nutritional benefits of the herb, including its high levels of Vitamin K and antioxidants, generally outweigh any concern over its minimal oxalate content. Dietary restrictions are usually reserved for individuals diagnosed as recurrent calcium oxalate stone-formers.
For those who must manage their oxalate consumption, focusing on general dietary strategies is more effective than eliminating low-oxalate foods like cilantro. A practical approach involves ensuring that calcium is consumed at the same time as any oxalate-containing food. When calcium is present in the stomach and intestines, it binds to the oxalate there, effectively blocking its absorption into the bloodstream and subsequent excretion by the kidneys.
Maintaining high fluid intake is another widely recommended strategy for managing stone risk, regardless of oxalate consumption. Drinking sufficient water helps to dilute the concentration of minerals and oxalates in the urine, making crystal formation less likely. Furthermore, some gut bacteria can help degrade oxalates before they are absorbed, which highlights the importance of overall gut health.
The primary focus for those on a restricted diet should be the avoidance of very-high-oxalate foods that deliver hundreds of milligrams in a single serving. Since cilantro provides such a small amount, it can typically be included freely in a low-oxalate diet without compromising the goals of minimizing urinary oxalate excretion.