Grapple of the Garnishes: Parsley vs. Cilantro

You can thank cilantro for that zest in a spoonful of fresh guac (and the tomatoes and peppers and lime juice…). Cilantro has a stronger aroma and flavor than parsley. It’s often described as spicy and citrusy. Some folks also say it smells and tastes like soap (more on that later).

Parsley, on the other hand, smells and tastes lemony and fresh. It’s often used to round out garlic dishes with a simple note of fresh, herbal flavor.

Both parsley and cilantro are bright green herbs with long stems and small flat leaves.

Technically, parsley comes in three varieties: curly-leafed, flat-leafed, and root parsley. In this article, we’re focusing on flat-leafed parsley since that’s the most common supermarket variety.

Cilantro also grows in a few varieties. The type most common at grocery stores in the U.S. has bright green, round-tipped leaves and a strong smell.

At a glance, parsley and cilantro are *almost* twinning. The main visible difference is that parsley leaves are pointy, while cilantro has rounded, fan-like leaves.

TBH, the easiest way to nosh on parsley or cilantro is raw. All the green stuff is edible, though some peeps don’t love parsley’s tough stems.

When it comes to cooking, parsley is the name of the game. Unfortunately, cilantro loses most of its peppy flavor when boiled or steamed.

Some parsley fan faves:

• chopped parsley scattered on grilled veggies, meats, and pasta dishes
• mixed into couscous, quinoa, or other grain dishes
• minced and thrown on baked potatoes, roasted chicken breast, or other hot entrees
• parsley pesto

Some cilantro fan faves:

• chopped and sprinkled on your favorite Mexican or Thai food
• blended into creamy dips like guac or tahini
• sprinkled on tossed salads or fresh salsa

Both herbs are low cal, low carb, and low fat.

The biggest difference is parsley’s mega helping of vitamin K. Seriously, just 1/4 cup offers like three times your recommended daily vitamin K. That’s good news for bones, heart, and blood clotting!

Here’s a look at 28 grams (about 1/2 cup of chopped herbs) of parsley and cilantro.

Cilantro can be about as polarizing as mom jeans versus skinny jeans. In fact, whether you love or hate cilantro is also based on jeans — ahem, genes.

One study found a link between folks who think cilantro tastes like soap and folks who have a variation on olfactory gene OR6A2. OR6A2 specifically relates to how you smell a chemical called aldehyde, which is found in cilantro.

Fun fact: Researchers are finding that lots of food preferences can be traced to genetics. The more you know 💫.

Like most herbs, parsley and cilantro have been used for cooking *and* home remedies.

Here are the health benefits of these little herbs.

• They’re both packed with polyphenols. Polyphenols are antioxidant plant compounds known to help protect against inflammation and disease.
• They might both help control blood sugar. Older studies on animals suggest that both cilantro and parsley had antihyperglycemic effects. That means eating it lowers blood sugar, at least for rats. That’s super cool, but we really need human studies to confirm the link.
• They’re both good for your heart. The antioxidants and vitamin C in parsley may help dial down your risk of heart disease. And older research suggests that coriander (the seeds of the cilantro plant) can reduce artery-clogging cholesterol. Cilantro’s pungent flavor might also help you slash salt consumption, which can be a heart-healthy move.
• Parsley might strengthen your bones. Remember that megadose of vitamin K? Parsley offers a heaping helping of this bone health boosting nutrient.
• Cilantro could reduce inflammation. One of the plant compounds in cilantro is called quercetin — and research suggests that when peeps with inflammatory conditions like arthritis take quercetin, they feel better.
• Parsley might have anticancer effects. Cilantro might have quercetin, but parsley has the a flavonoid luteolin, which science says may help fight lung, breast, glioblastoma, prostate, colon, and pancreatic cancers.
• Parsley might calm tummy troubles. Got gas? Eat some parsley. Research suggests that parsley (along with herbs like dill and basil) can tame your toots and relieve painful bloating.

P.S. A lot of the benefits are based on old research and animal studies. So it’s best to take these comparisons with a grain of salt. Plus, nutrition composition (and related health perks) change depending on whether the herb is raw or cooked.

Cilantro and coriander both come from the same plant: Coriandrum sativum.

North American chefs and supermarkets refer to the plant’s parts like this:

• cilantro = the leafy green stuff
• coriander = the dried seeds of the plant

Hungry for some green parsley goodness? Dig in to these dishes:

• fiery kimchi
• vegan creamed corn
• basic tofu scramble
• baked chickpea burgers
• Egyptian fried cauliflower

Wanna add more cilantro to your diet? Try these fun recipes:

• classic veggie guacamole
• black bean soup
• cilantro lime chicken soba noodle bowls
• creamy cilantro lime salad dressing
• Instant Pot cilantro lime pulled chicken tacos

Honestly, there’s no clear winner because both of these little green herbs are yummy, healthy, and full of antioxidants and vitamins. It all comes to personal preference.

• If you’re one of the folks who think cilantro tastes like soap, there’s good news! Parsley is just as healthy and offers *more* vitamin K!
• If you love snacking on guac and zesty, cilantro-laden foods, go for it! Cilantro is a great natural source of vitamins and fun flavor.
• If you wanna incorporate alllll the green goodness into your diet, grab a bunch of both parsley and cilantro on your next grocery run. You can’t go wrong with these tasty herbs!