Celery Nutrition Facts: Verified Food Value Data

One cup (101g) of raw celery delivers just 16 calories while providing 25% of your daily vitamin K needs, 5% of vitamin C, and essential minerals like potassium and folate. This crunchy vegetable's true food value lies in its unique combination of hydration (95% water), dietary fiber, and antioxidant compounds that support cardiovascular health and inflammation reduction.

When you're evaluating whether to add more celery to your diet, you need clear, science-backed facts about what this common vegetable actually offers nutritionally. Forget the exaggerated health claims circulating online—let's examine precisely what celery contributes to your plate based on verified nutritional data from authoritative sources.

Nutritional Profile: What's Inside Every Crunch

Celery's reputation as a "negative calorie" food is misleading, but its exceptionally low energy density makes it a strategic addition to weight management plans. The real nutritional power comes from micronutrients and phytochemicals packed into those stringy stalks.

Nutrient	Per 100g Raw Celery	% Daily Value	Key Functions
Calories	16 kcal	1%	Energy provision
Vitamin K	29.6 μg	25%	Blood clotting, bone metabolism
Vitamin C	3.1 mg	5%	Antioxidant, immune support
Potassium	260 mg	6%	Fluid balance, nerve function
Folate	36 μg	9%	Cell division, DNA synthesis
Dietary Fiber	1.6 g	6%	Digestive health, satiety

Source: USDA FoodData Central (2023 update) fdc.nal.usda.gov

How Celery Compares to Other Common Vegetables

Understanding celery's nutritional value requires context. This comparison shows where celery excels and where other vegetables might be better choices for specific nutrients:

Nutrient	Celery (100g)	Cucumber (100g)	Carrot (100g)	Best Source
Vitamin K	29.6 μg	16.4 μg	13.2 μg	Celery
Vitamin A	22 μg	5 μg	8285 μg	Carrot
Potassium	260 mg	147 mg	320 mg	Carrot
Calories	16 kcal	15 kcal	41 kcal	Tie

This comparison reveals celery's particular strength in vitamin K content while showing where other vegetables outperform it. For comprehensive nutrition, variety remains essential—but celery brings specific advantages to your produce rotation.

The Science Behind Celery's Health Benefits

Research published in the Journal of Agricultural and Food Chemistry identifies over 16 distinct antioxidant compounds in celery, including:

• Luteolin (a flavonoid with anti-inflammatory properties)
• Apigenin (studied for potential cancer-preventive effects)
• Polyacetylenes (natural compounds with demonstrated antimicrobial activity)

A 2022 review in Nutrients analyzed multiple studies on celery consumption, concluding that regular intake correlates with modest reductions in blood pressure (approximately 3-5 mmHg) due to its potassium content and unique phthalides that relax blood vessels. However, researchers emphasize that celery alone won't replace medication for hypertension management—context matters significantly.

Practical Applications: Maximizing Nutritional Return

How you handle celery dramatically affects its nutritional payoff. Research from the University of California Davis demonstrates that proper storage and preparation techniques preserve more nutrients:

• Storage: Keep celery in an airtight container with a damp paper towel in the refrigerator crisper drawer (preserves 95% of vitamin C for 14 days vs. 70% when stored loosely)
• Preparation: Wash but don't peel—most nutrients concentrate near the surface
• Cooking: Light steaming (2-3 minutes) increases antioxidant availability by 25% compared to raw consumption

For maximum benefit, incorporate both raw and lightly cooked celery into your weekly meal plan. Try adding chopped celery to tuna salads, blending stalks into green smoothies, or using them as low-calorie dippers for hummus.

Understanding Limitations: When Celery Isn't Enough

Celery's nutritional profile has important context boundaries that affect its real-world value:

• Not a protein source: At 0.69g protein per 100g, you'd need to eat 7 cups to match the protein in one egg
• Vitamin C limitations: One cup provides only 5% of daily needs—you'd need 20 cups to meet minimum requirements
• Medication interactions: High vitamin K content may interfere with blood thinners like warfarin (consult your physician)

Registered dietitians emphasize that celery works best as part of a diverse produce intake rather than a nutritional powerhouse on its own. Its greatest value comes from adding volume and hydration to meals without significant calories—a strategic tool for weight management.

Separating Fact from Fiction: Common Misconceptions

Despite viral claims, celery doesn't have "negative calories"—your body expends about 5-10% of the food's energy value during digestion. The National Institutes of Health confirms that no food creates a net calorie deficit through digestion alone.

Likewise, while celery juice has gained popularity, research shows that juicing removes beneficial fiber and concentrates natural sugars. Whole celery provides more comprehensive nutritional benefits according to dietary guidelines from the Academy of Nutrition and Dietetics.

Actionable Takeaways for Your Diet

To leverage celery's actual food value:

1. Aim for 1-2 cups daily as part of your vegetable intake
2. Pair with healthy fats (like olive oil or avocado) to boost absorption of fat-soluble vitamins
3. Use celery as a crunchy alternative in snack plates to increase meal volume without excess calories
4. Include both stalks and leaves (which contain higher concentrations of certain nutrients)

Remember that celery's nutritional strength lies in its role within a varied diet—not as a miracle food. By understanding its precise contributions, you can make informed decisions about where this versatile vegetable fits into your healthy eating pattern.

Does celery actually have negative calories?

No, celery does not have negative calories. While it's extremely low in calories (16 per cup), digestion still requires some energy expenditure. The concept of negative calories is a myth—your body uses about 5-10% of a food's caloric value for digestion.

What's the most nutritious part of celery?

Celery leaves contain higher concentrations of calcium, vitamin E, and certain antioxidants compared to stalks. The outer stalks also contain more nutrients than inner stalks. For maximum nutrition, use the entire plant including leaves.

How much celery should I eat daily for health benefits?

Registered dietitians recommend 1-2 cups (100-200g) of celery daily as part of your total vegetable intake. This provides meaningful nutrient contributions without overwhelming your diet with a single food source.

Does cooking celery destroy its nutrients?

Light cooking (2-3 minutes of steaming) actually increases the availability of certain antioxidants in celery by 25% compared to raw consumption. However, boiling for extended periods can leach water-soluble vitamins. The best approach is brief steaming or stir-frying.

Can celery help with weight loss?

Celery can support weight management as a low-calorie, high-volume food that adds bulk to meals with minimal calories. Its high water and fiber content promote satiety. However, it should be part of a comprehensive approach—not a standalone weight loss solution.