Celery Vitamins: Complete Nutritional Breakdown

Celery contains significant amounts of vitamin K (37% of daily value per cup), vitamin C (5% DV), vitamin A (2% DV), and B vitamins including folate. This low-calorie vegetable also provides potassium, manganese, and beneficial phytonutrients with antioxidant properties.

When you're considering adding more nutrient-dense foods to your diet, celery often gets overlooked despite its impressive vitamin profile. This crunchy vegetable isn't just empty calories—it delivers essential micronutrients that support blood health, immunity, and cellular function. Understanding exactly what vitamins in celery can do for your body helps you make informed dietary choices.

Complete Nutritional Profile of Celery

While celery's vitamin content might seem modest compared to some produce, its combination of nutrients creates synergistic health benefits. The USDA FoodData Central database provides the most current nutritional analysis:

Nutrient	Amount per 100g	% Daily Value	Key Functions
Vitamin K	29.6 µg	37%	Blood clotting, bone metabolism
Vitamin C	3.1 mg	5%	Immune support, antioxidant
Vitamin A	22 µg RAE	2%	Vision, skin health
Folate (B9)	36 µg	9%	Cell growth, DNA synthesis
Potassium	260 mg	6%	Electrolyte balance, nerve function

Vitamin K: Celery's Most Significant Nutrient

Celery stands out for its exceptional vitamin K content, which plays several critical roles in your body. According to research published in the Journal of Nutrition and Metabolism, vitamin K isn't just about blood clotting—it's essential for proper calcium utilization in bones and preventing vascular calcification.

One cup of chopped celery provides approximately 37% of your daily vitamin K requirement. This makes it particularly valuable for:

• Supporting bone mineral density, especially when combined with calcium-rich foods
• Maintaining healthy cardiovascular function through proper calcium regulation
• Assisting in wound healing processes

Vitamin C and Antioxidant Benefits

While celery isn't as rich in vitamin C as citrus fruits, its 5% daily value per serving still contributes meaningfully to your antioxidant intake. What makes celery special is its combination of vitamin C with other phytonutrients like apigenin and luteolin.

According to a 2018 study in Food Chemistry, celery contains over 25 different antioxidant compounds that work synergistically. These compounds help combat oxidative stress and inflammation throughout your body.

Practical Consumption Guidelines

To maximize the vitamin benefits from celery, consider these evidence-based recommendations:

Optimal Serving Size

Research from the Harvard T.H. Chan School of Public Health suggests consuming at least 1-2 cups of chopped celery daily to significantly contribute to your vitamin K and other micronutrient intake. This equals approximately 2-4 medium stalks.

Nutrient Preservation Techniques

The vitamin content of celery can be affected by storage and preparation methods:

• Store celery in the refrigerator with the cut ends in water to maintain vitamin levels
• Consume within 1-2 weeks of purchase for maximum nutrient retention
• Leave leaves attached when possible—they contain higher concentrations of vitamins
• Avoid boiling, which can leach water-soluble vitamins into cooking water

Celery in Context: Comparison with Other Vegetables

Understanding where celery fits in the vegetable spectrum helps determine its role in your diet. While it doesn't match the vitamin density of leafy greens, it offers unique advantages:

Vegetable	Vitamin K (per 100g)	Vitamin C (per 100g)	Calories	Best For
Celery	29.6 µg	3.1 mg	16 kcal	Hydration, low-calorie snacking
Spinach (raw)	483 µg	28.1 mg	23 kcal	Maximum vitamin density
Cucumber	16.4 µg	2.8 mg	15 kcal	Hydration, minimal flavor
Broccoli	101.6 µg	89.2 mg	55 kcal	Balanced nutrient profile

Limitations and Contextual Considerations

While celery offers valuable vitamins, it's important to understand its limitations in a complete nutrition plan:

• Celery juice concentrates nutrients but removes beneficial fiber present in whole celery
• People on blood thinners like warfarin should maintain consistent vitamin K intake
• Organic celery may contain slightly higher antioxidant levels according to The Organic Center research
• Celery cannot meet your complete vitamin requirements alone—it works best as part of a varied diet

Maximizing Vitamin Absorption from Celery

To get the most from celery's vitamin content, consider these pairing strategies:

• Combine with healthy fats (like olive oil or avocado) to enhance absorption of fat-soluble vitamin K
• Add lemon juice to increase vitamin C availability and create a more complete antioxidant profile
• Eat with iron-rich foods—the vitamin C in celery improves non-heme iron absorption
• Include in salads with dark leafy greens for a comprehensive vitamin K boost

Practical Applications for Daily Nutrition

Incorporating celery into your routine doesn't require complicated recipes. Try these simple approaches:

• Add chopped celery to morning smoothies for extra crunch and nutrients without altering flavor significantly
• Use celery sticks as vehicles for nut butter or hummus for a balanced snack
• Include celery in vegetable broth for soups—it contributes flavor and nutrients
• Create a celery-apple salad with lemon-tahini dressing for enhanced vitamin absorption

Frequently Asked Questions

Does celery contain vitamin K and how much do I need daily?

Yes, celery contains significant vitamin K—about 29.6 µg per 100g, which is approximately 37% of the daily value per cup. Adults need 90-120 µg of vitamin K daily depending on gender and age.

Is celery high in vitamin C compared to other vegetables?

Celery contains moderate vitamin C (3.1mg per 100g, about 5% DV), less than bell peppers or broccoli but comparable to cucumbers. Its value comes from the combination of vitamin C with other antioxidants like apigenin.

Can I get enough vitamins from celery juice alone?

No, celery juice removes the beneficial fiber and concentrates certain compounds while losing others. Whole celery provides more balanced nutrition. Juice shouldn't replace whole vegetables in your diet.

Which part of celery has the most vitamins?

Celery leaves contain significantly higher concentrations of vitamins A and K compared to the stalks. The outer stalks also contain more nutrients than the inner, more tender stalks.

How should I store celery to preserve its vitamin content?

Store celery upright in the refrigerator with the cut ends in water, covered with a plastic bag. This method preserves vitamin content for 2-3 weeks, compared to just 1 week when stored dry.