Cilantro is a fragrant, leafy herb that punches above its weight nutritionally, offering folate, iron, calcium, vitamin C, and vitamin A. As a flavorful garnish, it's an easy way to boost the nutrient content of many dishes during pregnancy.
Why it's good in pregnancy
Folate supports your baby's neural tube development, especially important in early pregnancy, while iron and calcium contribute to blood and bone health. Vitamin C and vitamin A round out its benefits by supporting immune function and your baby's organ development.
Key nutrients
FolateSupports your baby's neural tube development, particularly critical in early pregnancy.
IronContributes to red blood cell production, supporting increased blood volume.
CalciumSupports your baby's developing bones, even in the small amounts typical of herb servings.
Vitamin CBoosts immune function and helps your body absorb iron more effectively.
Vitamin ASupports your baby's vision and organ development.
Serving ideas
Sprinkled fresh over cooked rice or tacos
Blended into a fresh salsa
Stirred into soups just before serving
Mixed into a yogurt-based sauce
Added to salads for fresh flavor
Used as a garnish on curries
Safety
Wash cilantro thoroughly under cool running water, separating the leaves to remove any trapped dirt or grit, which is common with leafy herbs. Store it with stems in a glass of water in the refrigerator, loosely covered, to keep it fresh for over a week. Add cilantro fresh at the end of cooking to preserve its bright flavor and nutrient content. Discard any leaves that appear wilted, slimy, or discolored.
Common questions
Is cilantro safe to eat during pregnancy?Yes, cilantro is a safe and nutritious herb to include throughout pregnancy.
Does cilantro provide folate during pregnancy?Yes, it contains folate, though it should complement rather than replace other folate-rich foods and supplements.
Why does cilantro taste like soap to some people?A genetic variation affects how some people perceive cilantro's flavor compounds, making it taste soapy to them; this isn't related to safety.
Did you know?
Cilantro and coriander come from the same plant — the leaves are called cilantro, while the seeds are coriander.
Despite being used in small amounts, cilantro is surprisingly rich in vitamin A and vitamin C by weight.
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