Celery Nutrients: Complete Breakdown of Vitamins, Minerals & Benefits

One cup (101g) of chopped celery contains just 16 calories while delivering 14% of your daily vitamin K, 10% of vitamin A, and 9% of vitamin C requirements. This crunchy vegetable also provides potassium, folate, and beneficial plant compounds with anti-inflammatory properties.

Curious about what makes celery a staple in health-conscious diets? This comprehensive guide breaks down exactly what nutrients you get from celery, how they benefit your body, and how celery compares to other vegetables in nutritional value. Whether you're meal planning, managing specific health concerns, or simply curious about this crunchy vegetable, you'll discover science-backed information to make informed dietary choices.

The Complete Nutritional Profile of Celery

When analyzing celery's nutritional composition, the USDA FoodData Central database provides the most reliable reference. A standard one-cup (101g) serving of chopped celery delivers:

Nutrient	Amount per Cup (101g)	% Daily Value
Calories	16	1%
Carbohydrates	3g	1%
Fiber	1.6g	6%
Vitamin K	32mcg	14%
Vitamin A	453IU	10%
Vitamin C	5.1mg	9%
Potassium	260mg	8%
Folate	36.4mcg	9%

This impressive nutrient profile comes with minimal calories, making celery an excellent choice for those watching their weight while still wanting nutrient-dense foods. The fiber content supports digestive health, while the combination of vitamins and minerals contributes to multiple bodily functions.

Key Health Benefits Backed by Research

Celery's nutritional value extends beyond basic vitamins and minerals. Research published in the journal Phytotherapy Research identifies several bioactive compounds in celery that contribute to health benefits:

• Apigenin - A flavonoid with demonstrated anti-inflammatory properties that may support brain health
• Luteolin - Another flavonoid showing potential in reducing oxidative stress
• Phthalides - Compounds that may help lower blood pressure by relaxing artery walls

A 2020 review in Nutrients examined multiple studies on celery consumption and found consistent evidence that regular consumption supports cardiovascular health through multiple mechanisms, including blood pressure regulation and cholesterol management.

How Celery Compares to Other Common Vegetables

Understanding where celery stands nutritionally compared to similar vegetables helps make informed dietary choices. This comparison shows how celery stacks up against carrots and cucumbers per 100g serving:

Nutrient	Celery	Carrots	Cucumbers
Calories	14	41	15
Vitamin K (mcg)	29.6	13.2	16.4
Vitamin A (IU)	449	16,706	105
Vitamin C (mg)	3.1	5.9	2.8
Potassium (mg)	260	320	147
Fiber (g)	1.6	2.8	0.5

As shown in this comparison, celery stands out for its extremely low calorie count while providing respectable amounts of vitamin K and potassium. Carrots contain significantly more vitamin A, while cucumbers have less fiber but similar hydration properties.

Maximizing Nutrient Absorption from Celery

To get the most nutritional value from celery, consider these evidence-based preparation techniques:

• Eat with healthy fats - The fat-soluble vitamins in celery (A, E, K) absorb better when consumed with healthy fats like olive oil or avocado
• Leave the strings intact - The fibrous strings contain valuable nutrients; peeling reduces nutritional value
• Store properly - Keep celery in an airtight container with a damp paper towel to maintain crispness and nutrient retention
• Use the leaves - Celery leaves contain higher concentrations of certain nutrients than the stalks

Contextual Benefits: When Celery Nutrition Matters Most

Celery's specific nutrient profile makes it particularly beneficial in certain health contexts:

• Hydration support - With 95% water content, celery helps maintain hydration levels, especially valuable during hot weather or after exercise
• Blood pressure management - The potassium and phthalides work together to support healthy blood pressure levels
• Bone health maintenance - The vitamin K content supports calcium absorption and bone mineralization
• Digestive health - The fiber content promotes regular bowel movements and feeds beneficial gut bacteria

According to the National Institutes of Health Office of Dietary Supplements, vitamin K deficiency affects approximately 15-20% of the adult population, making celery's contribution to this nutrient particularly valuable for many people.

Addressing Common Misconceptions About Celery Nutrition

Several myths persist about celery's nutritional value. Let's examine the facts:

• "Celery has negative calories" - While celery is extremely low in calories, the thermic effect of digestion doesn't actually create a calorie deficit. The concept of "negative calories" is a nutritional myth.
• "Celery juice is significantly more nutritious than whole celery" - Juicing removes valuable fiber and concentrates sugars. Whole celery provides more complete nutrition.
• "Celery lacks significant nutrients" - While not as nutrient-dense as some vegetables, celery provides meaningful amounts of several essential nutrients, particularly when consumed regularly as part of a balanced diet.

The Academy of Nutrition and Dietetics emphasizes that all vegetables contribute to overall health, and variety matters more than focusing on any single "superfood."

Practical Ways to Incorporate More Celery Into Your Diet

Looking to increase your celery consumption? Try these practical approaches:

• Add chopped celery to tuna or chicken salads instead of mayonnaise-heavy versions
• Use celery sticks as a vehicle for healthy dips like hummus or Greek yogurt-based spreads
• Include celery in vegetable-based soups and stews for added flavor and nutrients
• Blend celery leaves into smoothies for a nutrient boost without altering flavor significantly
• Substitute celery for higher-calorie crunch elements in sandwiches and wraps

Remember that dietary patterns matter more than individual foods. The Dietary Guidelines for Americans 2020-2025 recommend consuming a variety of vegetables across all subgroups, including celery as part of your overall vegetable intake.

Does celery have significant nutritional value?

Yes, celery provides meaningful amounts of vitamin K (14% of daily value per cup), vitamin A (10%), vitamin C (9%), potassium (8%), and folate (9%). It also contains beneficial plant compounds like apigenin and luteolin with anti-inflammatory properties.

Is celery good for weight loss?

Celery can support weight management due to its extremely low calorie count (16 calories per cup) and high water and fiber content, which promotes feelings of fullness. However, it should be part of a balanced diet rather than relied upon as a primary weight loss strategy.

What are the health benefits of celery?

Celery supports cardiovascular health through blood pressure regulation, provides vitamin K for bone health, contains anti-inflammatory compounds, and offers hydration benefits due to its high water content. Research shows potential benefits for digestive health and reducing oxidative stress.

Are celery leaves nutritious?

Yes, celery leaves are actually more nutrient-dense than the stalks, containing higher concentrations of vitamin K, vitamin C, and calcium. They can be used like herbs in cooking to boost the nutritional value of dishes.

How should I store celery to preserve nutrients?

Store celery in an airtight container with a damp paper towel in the refrigerator. This maintains crispness and preserves nutrients better than leaving it in the original plastic wrapping. Properly stored, celery can retain nutrients for 2-3 weeks.