Celery Nutrition Facts: Complete Nutritional Profile Revealed

One medium celery stalk (40g) contains just 6 calories, 95% water, and delivers essential nutrients including vitamin K (37% of daily value), vitamin C (5%), potassium (3%), and dietary fiber (1.6g per cup). This nutrient-dense vegetable supports hydration, digestion, and provides powerful antioxidants with minimal caloric impact.

Understanding Celery's Complete Nutritional Profile

When evaluating celery nutritional content, it's essential to recognize this humble vegetable's impressive nutrient density despite its low-calorie profile. Scientific analysis reveals celery's composition goes far beyond just water content, offering measurable health benefits that make it valuable in balanced diets.

Core Nutritional Breakdown Per Serving

According to the USDA FoodData Central database, celery's nutritional composition provides significant value relative to its caloric cost. The following table details the complete celery nutrition facts per 100g serving:

Nutrient	Amount	% Daily Value*
Calories	16 kcal	1%
Water	95.4g	-
Dietary Fiber	1.6g	6%
Vitamin K	29.6μg	37%
Vitamin C	3.1mg	5%
Potassium	260mg	8%
Folate	36μg	9%
Calcium	40mg	4%

*Based on a 2,000 calorie diet. Source: USDA FoodData Central

Key Nutrients That Make Celery Nutritionally Significant

Celery's reputation as a "negative calorie" food is somewhat overstated, but its nutritional advantages are scientifically supported. The most notable components include:

Vitamin K Powerhouse

One cup of chopped celery provides approximately 37% of your daily vitamin K requirement, crucial for proper blood clotting and bone metabolism. Research published in the American Journal of Clinical Nutrition confirms that adequate vitamin K intake supports cardiovascular health by preventing calcium buildup in arteries.

Potassium-Rich Hydration

With 260mg of potassium per 100g, celery contributes to electrolyte balance and proper muscle function. This makes celery an excellent addition to post-workout meals, particularly when combined with other potassium-rich foods like bananas. The high water content (95.4%) also supports hydration better than many processed sports drinks.

Antioxidant Profile

Celery contains unique phytonutrients called phthalides, which give it that distinctive aroma and have been studied for their potential blood pressure-lowering effects. According to research from the National Center for Complementary and Integrative Health, these compounds may help relax blood vessels and improve circulation.

Practical Applications: Maximizing Celery's Nutritional Benefits

Understanding the detailed celery nutritional content is only valuable if you can apply it practically. Here's how to get the most from this vegetable:

Preserving Nutrient Content During Preparation

Unlike many vegetables, celery's nutrients remain stable through various preparation methods. However, research from the Journal of Food Science shows that:

• Storing celery in aluminum foil extends freshness up to four weeks while preserving nutrient content
• Consuming celery with its leaves provides 3x more vitamin K and calcium than stalks alone
• Light cooking (steaming for 5 minutes) increases antioxidant availability by 25%

Strategic Pairing for Enhanced Absorption

To maximize the health benefits of celery's nutritional profile:

• Combine with healthy fats (like olive oil or avocado) to increase absorption of fat-soluble vitamin K
• Add to smoothies with citrus fruits to boost vitamin C absorption of iron from other ingredients
• Pair with magnesium-rich foods like almonds to enhance the calming effects of celery's phthalides

Comparing Celery to Other Common Vegetables

When evaluating celery nutrition facts compared to other vegetables, it occupies a unique nutritional space:

• vs Cucumber: Celery contains 3x more vitamin K and fiber, but cucumber has slightly more vitamin C
• vs Bell Peppers: Peppers offer significantly more vitamin C, but celery provides better hydration with fewer calories
• vs Leafy Greens: While spinach and kale contain more concentrated nutrients, celery offers comparable potassium with much higher water content

Addressing Common Misconceptions About Celery Nutrition

Several myths persist about celery's nutritional value that deserve clarification based on current research:

"Celery Has Negative Calories"

While celery's thermic effect (calories burned during digestion) is relatively high for its caloric content, research from the National Institutes of Health confirms no food creates a true "negative calorie" effect. However, celery remains an excellent low-calorie option for weight management.

"Celery Juice Is Significantly More Nutritious Than Whole Celery"

Despite popular claims, juicing removes valuable dietary fiber and concentrates natural sugars. A study in the Journal of Nutrition found whole celery consumption provides better satiety and blood sugar regulation than juice.

Practical Recommendations for Daily Consumption

Based on the comprehensive celery nutritional content analysis, here are evidence-based recommendations:

• For hydration: Include 2-3 stalks in afternoon snacks to combat dehydration
• For bone health: Consume 1 cup chopped celery (with leaves) 3-4 times weekly
• For cardiovascular support: Pair celery with heart-healthy fats like extra virgin olive oil
• For digestion: Eat raw celery before meals to stimulate digestive enzymes

When Celery Might Not Be Your Best Option

While celery offers numerous benefits, certain situations warrant consideration of alternatives:

• Individuals on blood thinners should monitor celery intake due to high vitamin K content
• Those with oral allergy syndrome may experience reactions to raw celery
• People needing concentrated nutrient density might prefer leafy greens for certain nutrients

How much vitamin K is in celery and why does it matter?

One cup of chopped celery contains 37% of the daily recommended vitamin K. This nutrient is essential for proper blood clotting and bone health, making celery particularly valuable for maintaining skeletal strength and cardiovascular function.

Does celery really help with weight loss?

Celery supports weight management through its extremely low calorie density (16 calories per 100g) and high water content, which promotes satiety. While it doesn't 'burn' calories, its fiber content aids digestion and helps control appetite when consumed as part of a balanced diet.

Are celery leaves nutritious or should I discard them?

Celery leaves are significantly more nutritious than the stalks, containing three times more vitamin K, calcium, and antioxidants. They're excellent added to soups, salads, or smoothies for maximum nutritional benefit.

How should I store celery to preserve its nutritional value?

For optimal nutrient retention, store celery wrapped in aluminum foil in the refrigerator crisper drawer. This method maintains freshness and nutrient content for up to four weeks, significantly longer than plastic storage which accelerates nutrient degradation.