Celery Nutrition Facts: Complete 2024 Data & Health Benefits

One medium celery stalk (40g) contains just 6 calories, 0.3g fiber, and delivers 5% of your daily vitamin K needs. This crunchy vegetable is 95% water, making it an excellent hydrating food with notable amounts of vitamin A, potassium, and antioxidants like apigenin.

Discover exactly what makes celery a nutritional powerhouse despite its humble appearance. Whether you're tracking macros, managing weight, or simply curious about this common vegetable, you'll get precise, science-backed information you can trust. We've analyzed the latest USDA data and peer-reviewed research to give you the complete picture of celery's nutritional profile and practical health benefits.

Breaking Down Celery's Nutritional Profile

Understanding celery's nutritional composition helps you make informed dietary choices. While often overlooked, this versatile vegetable offers more than just crunch. Let's examine what's really inside one of nature's most hydrating foods.

Nutrient	Per 100g	Per Medium Stalk (40g)	% Daily Value*
Calories	16 kcal	6 kcal	<1%
Total Fat	0.2g	0.1g	<1%
Carbohydrates	3g	1.2g	<1%
Dietary Fiber	1.6g	0.3g	1%
Sugar	1.3g	0.5g	-
Protein	0.7g	0.3g	1%
Vitamin K	29.6μg	11.8μg	12%
Vitamin A	22μg	8.8μg	1%
Potassium	260mg	104mg	3%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, 2023

Key Nutrients That Make Celery Worth Adding to Your Diet

Celery's nutritional value extends far beyond its low calorie count. This vegetable contains several important compounds that contribute to overall health:

Vitamin K for Bone Health and Blood Clotting

Just one cup of chopped celery provides approximately 30% of your daily vitamin K requirement. This fat-soluble vitamin plays a crucial role in blood clotting and bone metabolism. Research published in the Journal of Nutrition and Metabolism indicates adequate vitamin K intake supports bone density and may reduce fracture risk.

Potassium for Blood Pressure Management

With 260mg of potassium per 100g, celery contributes to your daily intake of this essential mineral. Potassium helps balance sodium levels in the body and supports healthy blood pressure. The American Heart Association recommends potassium-rich foods as part of a heart-healthy diet.

Antioxidant Powerhouse: Apigenin and Luteolin

Celery contains significant amounts of apigenin, a flavonoid with potential anti-inflammatory properties. According to research from the National Institutes of Health, apigenin may help reduce oxidative stress and support cellular health. Luteolin, another antioxidant in celery, shows promise in supporting brain health according to recent studies.

Celery Nutrition Through the Years: Scientific Understanding Evolution

Our understanding of celery's nutritional value has evolved significantly over time. This timeline shows key discoveries that shaped our current knowledge:

Time Period	Key Discoveries	Nutritional Understanding
1950s-1970s	Basic vitamin and mineral analysis	Recognized as low-calorie food with vitamin K and potassium
1980s-1990s	Identification of phthalides	Discovered compounds that may help lower blood pressure
2000s	Antioxidant research expands	Identification of apigenin and luteolin as key beneficial compounds
2010s-Present	Molecular studies on bioactive compounds	Understanding how celery components interact with human physiology

This progression shows how scientific methods have revealed celery's nutritional complexity beyond basic vitamin content. Modern research focuses on how celery's compounds work synergistically in the body.

Practical Applications: Maximizing Celery's Nutritional Benefits

Knowing celery's nutrition facts is only valuable if you can apply this information to your daily life. Here's how to get the most from this vegetable:

Preserving Nutrients During Preparation

To maintain maximum nutritional value:

• Wash but don't peel celery stalks (nutrients concentrate near the skin)
• Store in the refrigerator in a sealed container with a damp paper towel
• Consume within 1-2 weeks for peak freshness and nutrient retention
• Include the leaves (they contain higher concentrations of certain nutrients)

Celery in Weight Management Strategies

With only 16 calories per 100g, celery makes an excellent addition to weight management plans. Registered dietitians often recommend it as a "negative calorie" food because the energy required to digest it may exceed its caloric content. Pair celery with healthy fats like almond butter to enhance absorption of fat-soluble vitamins.

Celery Nutrition Compared to Similar Vegetables

How does celery stack up against other common vegetables? This comparison helps you make informed choices based on your nutritional goals:

Nutrient (per 100g)	Celery	Cucumber	Carrot	Bell Pepper
Calories	16	15	41	31
Vitamin A	22μg	5μg	835μg	180μg
Vitamin K	29.6μg	16.4μg	13.2μg	7.4μg
Potassium	260mg	147mg	320mg	211mg
Dietary Fiber	1.6g	0.5g	2.8g	2.1g

While carrots lead in vitamin A and fiber, celery provides superior vitamin K content compared to cucumbers and bell peppers. Each vegetable offers unique nutritional advantages, making variety essential in a balanced diet.

Important Context: When Celery Nutrition Has Limitations

Understanding the boundaries of celery's nutritional profile helps you make informed dietary decisions:

• Low protein content: Not suitable as a protein source (only 0.7g per 100g)
• Limited vitamin C: Contains only trace amounts compared to citrus or bell peppers
• Hydration focus: While 95% water content aids hydration, it shouldn't replace electrolyte-rich fluids during intense exercise
• Nitrate considerations: Naturally occurring nitrates may concern individuals with specific health conditions

Registered dietitians emphasize that celery works best as part of a varied diet rather than a standalone nutritional solution. Its greatest value comes from complementing other nutrient-dense foods.

Putting Celery Nutrition Facts Into Practice

Now that you understand celery's nutritional profile, here are three practical ways to incorporate it into your daily routine:

1. Morning hydration boost: Start your day with celery juice (made from 3-4 stalks) to kickstart hydration and provide morning nutrients
2. Smart snacking: Pair celery sticks with 1 tablespoon of natural almond butter for balanced macronutrients
3. Cooking enhancement: Add chopped celery to soups, stews, and stir-fries as a flavor base that contributes nutrients without excess calories

These simple strategies help you leverage celery's nutritional advantages while enjoying its crisp texture and mild flavor.

How many calories are in a medium celery stalk?

A medium celery stalk (approximately 40g) contains just 6 calories, making it an excellent low-calorie food option for those monitoring their calorie intake.

Is celery good for weight loss?

Yes, celery can support weight loss efforts due to its extremely low calorie content (16 calories per 100g), high water content (95%), and fiber that promotes feelings of fullness. However, it should be part of a balanced diet rather than relied upon as a sole weight loss solution.

What vitamins are highest in celery?

Celery is particularly rich in vitamin K, providing about 12% of the daily value per 100g. It also contains notable amounts of vitamin A (as beta-carotene), potassium, and smaller amounts of vitamin C and B vitamins.

Does celery juice retain the same nutrients as whole celery?

Celery juice lacks the dietary fiber found in whole celery, but retains water-soluble vitamins and antioxidants. However, juicing concentrates certain compounds while removing beneficial fiber, so consuming whole celery provides more comprehensive nutritional benefits.