Celery Nutrition Facts: What Science Says About 100g

Celery is exceptionally low in calories (16 per 100g) yet packed with essential nutrients including vitamin K (37% of daily value), potassium (8%), and vitamin A (5%). Its high water content (95%) and dietary fiber make it ideal for hydration and digestion, while phytonutrients like apigenin provide anti-inflammatory benefits backed by clinical research.

What Makes Celery a Nutritional Powerhouse?

Despite its reputation as a "negative calorie" food, celery delivers meaningful nutritional benefits that extend far beyond its crunch. As a culinary professional with expertise in food chemistry, I've analyzed how this humble vegetable contributes to balanced nutrition through multiple pathways.

Core Nutritional Profile: Beyond the Basic Facts

When evaluating celery's nutritional value, we must look beyond the basic calorie count. A single cup (100g) of chopped celery provides:

Nutrient	Amount per 100g	% Daily Value
Calories	16 kcal	1%
Water	95.4 g	-
Dietary Fiber	1.6 g	6%
Vitamin K	29.6 μg	37%
Potassium	260 mg	8%
Vitamin A	449 IU	5%

This nutritional composition makes celery particularly valuable for hydration-focused diets. Unlike processed snacks, celery's natural sodium-potassium balance supports electrolyte function without the excessive sodium found in many convenience foods.

Science-Backed Health Benefits You Can Trust

Research from the USDA FoodData Central confirms celery's role in supporting multiple aspects of health. The vitamin K content is particularly noteworthy—essential for blood clotting and bone metabolism, with just one cup providing over a third of your daily requirement.

The University of Maryland Medical Center notes that celery contains luteolin, a flavonoid with demonstrated anti-inflammatory properties in clinical studies. This compound may help reduce inflammation markers associated with chronic conditions when consumed regularly as part of a balanced diet.

For cardiovascular health, celery's potassium content works synergistically with its natural compounds to support healthy blood pressure levels. A 2020 review in Nutrients highlighted how the phthalides in celery may help relax blood vessels, though researchers emphasize these benefits are best realized through regular dietary inclusion rather than expecting immediate effects.

Context Matters: When Celery Shines (and When It Doesn't)

Celery's nutritional value varies significantly based on preparation and individual health contexts:

• For hydration support: Raw celery outperforms cooked versions, maintaining its 95% water content that aids fluid balance
• For digestive health: The insoluble fiber content makes it excellent for regularity, but those with IBS may need to moderate intake
• For nutrient absorption: Pairing celery with healthy fats (like avocado or olive oil) enhances absorption of its fat-soluble vitamins
• For sodium-sensitive individuals: Natural sodium content is minimal (80mg per cup), unlike processed celery products which can contain 10x more

Unlike many trendy "superfoods," celery offers consistent, modest nutritional contributions that work best as part of dietary patterns rather than delivering dramatic isolated benefits.

Maximizing Celery's Nutritional Potential

As someone who's studied food chemistry extensively, I recommend these evidence-based approaches to get the most from celery:

Preserve nutrients through proper preparation: Store celery in the refrigerator's crisper drawer with a damp paper towel. The University of California Davis Postharvest Technology Center confirms this method maintains nutrient levels up to 30% longer than standard storage.

Don't discard the leaves: Often thrown away, celery leaves contain six times more vitamin C and calcium than the stalks. Chop them finely and use as a garnish or in pesto.

Combine strategically: Pair celery with vitamin C-rich foods like bell peppers or citrus to enhance iron absorption from plant-based meals. The National Institutes of Health notes this combination can increase non-heme iron absorption by up to 400%.

Realistic Expectations for Health-Conscious Eaters

Celery won't transform your health overnight, but its consistent nutritional contributions make it valuable in sustainable eating patterns. The Harvard T.H. Chan School of Public Health emphasizes that vegetables like celery contribute to the "nutrient density" of diets—the amount of nutrition per calorie—which is a key factor in long-term health outcomes.

When comparing celery to other common vegetables, it falls in the middle range for nutrient density. While not as rich in vitamins as spinach or broccoli, its extremely low calorie count and high water content make it uniquely valuable for specific dietary goals like hydration support and volume eating for weight management.

Remember that no single food provides complete nutrition. The true value of celery lies in how it complements other nutrient-dense foods in your overall dietary pattern.

Frequently Asked Questions

Does celery really have 'negative calories'?

No, the "negative calorie" concept is a myth. While celery is extremely low in calories (16 per 100g), your body doesn't burn more calories digesting it than the food provides. However, its high water and fiber content create significant satiety for minimal calories, making it valuable for weight management.

How much celery should I eat daily for health benefits?

Consuming 1-2 cups (100-200g) of chopped celery daily provides meaningful nutritional benefits without excessive fiber intake. This amount delivers approximately 30% of your daily vitamin K needs and supports hydration. Those with kidney issues should consult their healthcare provider about appropriate potassium intake.

Is cooked celery as nutritious as raw celery?

Cooking affects different nutrients variably. Water-soluble vitamins like vitamin C decrease with cooking, while certain antioxidants become more bioavailable. For maximum overall nutrition, include both raw and lightly cooked celery in your diet. Steaming for 5 minutes preserves most nutrients while enhancing certain antioxidant compounds.

Can celery help lower blood pressure?

Celery contains phthalides that may help relax blood vessels, and its potassium content supports healthy blood pressure regulation. A 2020 review in Nutrients suggested regular celery consumption as part of the DASH diet could contribute to modest blood pressure improvements, but it's not a replacement for medical treatment. Consistent dietary patterns matter more than isolated food effects.