One cup (101g) of raw celery contains just 16 calories, 1.6g of fiber, and provides 14% of your daily vitamin K needs. This low-calorie vegetable is 95% water, making it an excellent hydrating snack with measurable nutritional benefits including potassium, vitamin C, and antioxidants.
When you're searching for celery nutrition facts, you want clear, verified data you can trust for meal planning or dietary tracking. As someone who's analyzed hundreds of produce items for their nutritional profiles, I've compiled the most accurate celery nutrition information from authoritative sources to help you understand exactly what this crunchy vegetable offers.
Complete Celery Nutrition Chart (Per 100g Raw)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 16 kcal | 1% |
| Water | 95.43 g | - |
| Protein | 0.69 g | 1% |
| Total Fat | 0.17 g | 0% |
| Carbohydrates | 2.97 g | 1% |
| Dietary Fiber | 1.6 g | 6% |
| Sugars | 1.34 g | - |
| Calcium | 40 mg | 3% |
| Potassium | 260 mg | 6% |
| Vitamin C | 3.1 mg | 3% |
| Vitamin K | 29.6 μg | 25% |
| Folate | 36 μg | 9% |
*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, Release 17
This comprehensive celery nutritional value chart shows why this vegetable is a staple in healthy eating plans. The data comes directly from the USDA's FoodData Central database, the most authoritative source for nutritional information in the United States. When I analyze produce nutrition, I always prioritize government databases over commercial sites because they provide standardized, laboratory-verified measurements rather than estimates.
What These Numbers Mean for Your Health
Understanding celery's nutritional profile requires context beyond just the numbers. Let's break down what matters most in this detailed celery nutrition breakdown.
Hydration Powerhouse
With 95.43% water content, celery ranks among the most hydrating vegetables you can eat. This makes it particularly valuable during hot weather or after exercise when you need to replenish fluids without added sugars found in many sports drinks. Registered dietitians often recommend celery as part of hydration strategies for athletes, as noted in the Dietitians of Canada's hydration guidelines.
Fiber Content Analysis
The 1.6g of dietary fiber per 100g might seem modest compared to beans or whole grains, but celery's fiber comes with a significant advantage: it's almost entirely insoluble fiber that promotes digestive health without causing bloating for most people. This makes celery an excellent low-FODMAP vegetable option for those managing IBS, as confirmed by Monash University's low-FODMAP food database.
Vitamin K Significance
Celery's standout nutrient is vitamin K, providing approximately 25% of your daily needs in just one cup. This fat-soluble vitamin plays a critical role in blood clotting and bone metabolism. For people taking blood thinners like warfarin, consistent vitamin K intake is essential, which is why healthcare providers often reference celery vitamin content charts when discussing dietary management.
Celery vs. Other Common Vegetables
How does celery stack up against similar vegetables? This comparison helps put the celery nutrition facts chart in perspective:
- Calorie comparison: Celery (16 cal/cup) vs cucumber (16 cal/cup) vs bell pepper (30 cal/cup)
- Fiber content: Celery provides more fiber per calorie than lettuce but less than broccoli
- Hydration factor: Only cucumbers and radishes have higher water content than celery
Unlike many vegetables, celery maintains its nutritional profile whether eaten raw or cooked, though boiling can reduce water-soluble vitamins like vitamin C by up to 25%, according to research published in the Journal of Food Composition and Analysis.
Practical Applications of Celery Nutrition Data
Dietary Planning Insights
When incorporating celery into your meal planning, consider these evidence-based strategies:
- For weight management: The combination of low calories and high water content creates significant volume for minimal calories, helping with satiety
- For hydration optimization: Pair celery with electrolyte-rich foods like avocado to enhance fluid retention
- For nutrient absorption: Consume celery with healthy fats (like olive oil) to maximize absorption of its fat-soluble vitamins
Storage Impact on Nutritional Value
Proper storage significantly affects celery's nutritional content. Research from the USDA Agricultural Research Service shows that:
- Refrigerated celery maintains 95% of its vitamin C for up to 14 days
- Room temperature storage causes vitamin C degradation at twice the rate
- Storing celery in aluminum foil extends freshness by reducing ethylene exposure
Limitations of Celery Nutrition Information
While the celery nutrition value chart provides valuable data, several factors affect real-world nutritional intake:
- Soil composition: Celery grown in mineral-rich soil contains higher levels of trace minerals
- Harvest timing: Night-harvested celery shows 15-20% higher antioxidant levels according to University of California research
- Preparation method: Juicing removes beneficial fiber while increasing sugar concentration per serving
These variables explain why nutrition databases provide average values rather than exact measurements for every stalk you purchase. For precise dietary tracking, consider weighing your portions rather than relying on cup measurements.
Common Questions About Celery Nutrition
Is celery good for weight loss?
Yes, celery is excellent for weight loss due to its extremely low calorie count (16 calories per cup) and high water content (95%). The fiber content promotes feelings of fullness while providing minimal calories, making it a valuable component of calorie-controlled diets. However, relying solely on celery isn't nutritionally balanced - it should be part of a varied diet.
How much vitamin K is in celery?
One cup (101g) of raw celery contains approximately 29.6 micrograms of vitamin K, which represents about 25% of the recommended daily intake for adults. This makes celery one of the better vegetable sources of vitamin K, though leafy greens like kale and spinach contain significantly higher amounts.
Does celery have any protein?
Celery contains a small amount of protein - approximately 0.69 grams per 100 grams. While this isn't significant compared to protein sources like meat or beans, it contributes to your overall daily protein intake when consumed as part of a varied diet. The protein in celery comes with all essential amino acids, though in very small quantities.
Is the sodium content in celery high?
Raw celery naturally contains about 80mg of sodium per 100g, which is considered low (3% of daily value). This is significantly less than processed foods. However, celery salt and commercially prepared celery products can contain much higher sodium levels. The natural sodium in celery is balanced by its high potassium content, which helps regulate blood pressure.
Does cooking celery reduce its nutritional value?
Cooking methods affect celery's nutrients differently. Boiling can reduce water-soluble vitamins like vitamin C by up to 25%, while steaming preserves more nutrients. Fat-soluble vitamins (A, E, K) remain stable during cooking. The fiber content remains unchanged regardless of preparation method. For maximum nutrient retention, light steaming or consuming raw provides the best nutritional profile.
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