Celery Nutrition Facts: Complete Guide to Calories & Benefits

One cup (101g) of chopped celery contains just 16 calories, provides 14% of your daily vitamin K needs, and delivers 5% of potassium requirements. This crunchy vegetable is 95% water, making it an excellent hydrating food with notable antioxidant properties.

Curious about what makes celery a staple in health-conscious diets? Whether you're tracking macros, exploring anti-inflammatory foods, or simply trying to understand what's in that crunchy stalk, this guide delivers science-backed nutritional insights you can trust. We've analyzed data from the USDA FoodData Central and peer-reviewed research to give you the complete picture of celery's nutritional value.

What's Inside a Single Serving of Celery?

Understanding celery's nutritional composition starts with knowing standard serving sizes. The USDA defines one serving as 1 cup chopped (101g), equivalent to about two medium stalks. This modest portion packs surprising nutritional value without adding significant calories to your daily intake.

Nutrient	Amount per 100g	% Daily Value*
Calories	16	1%
Total Fat	0.2g	0%
Carbohydrates	3g	1%
Dietary Fiber	1.6g	6%
Sugar	1.3g	-
Protein	0.7g	1%
Vitamin K	29.6mcg	25%
Vitamin C	3.1mg	3%
Potassium	260mg	7%

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

Water Content and Hydration Benefits

Celery's composition is approximately 95% water, making it one of nature's most hydrating vegetables. This high water content contributes significantly to its low-calorie profile while providing essential electrolytes. Research published in the Journal of Human Nutrition and Dietetics confirms that water-rich vegetables like celery can contribute meaningfully to daily fluid intake, particularly for individuals who struggle to drink adequate water.

Unlike plain water, celery delivers hydration with nutritional bonuses. The natural sodium-potassium balance in celery helps maintain proper fluid equilibrium in the body. This makes it particularly valuable after physical activity or during hot weather when electrolyte replacement matters.

Vitamins and Minerals That Make Celery Stand Out

While celery isn't a vitamin powerhouse like leafy greens, it offers several noteworthy micronutrients:

Vitamin K for Blood and Bone Health

A single cup provides approximately 33 micrograms of vitamin K, meeting 28% of the recommended daily intake for adults. This fat-soluble vitamin plays crucial roles in blood clotting and bone metabolism. According to the National Institutes of Health, adequate vitamin K intake supports bone mineral density and may reduce fracture risk.

Potassium for Heart Health

With 260mg of potassium per cup, celery contributes to cardiovascular health by helping regulate blood pressure. The American Heart Association emphasizes potassium's role in counteracting sodium's effects, making celery a smart choice for those monitoring blood pressure.

Molybdenum: The Overlooked Essential Trace Mineral

Celery contains significant amounts of molybdenum, a trace mineral many people don't consider. Just one cup provides about 20% of the daily requirement. This mineral serves as a cofactor for enzymes involved in metabolizing sulfur-containing compounds and breaking down toxins in the liver.

Antioxidant Profile and Health Implications

Celery contains several beneficial phytonutrients with antioxidant properties. Research from the National Center for Biotechnology Information identifies at least 8 different types of antioxidant flavonoids in celery, including luteolin and apigenin.

These compounds contribute to celery's potential anti-inflammatory effects. A 2020 review in Nutrients journal noted that celery's antioxidant profile may help reduce oxidative stress markers in the body. While more human studies are needed, preliminary research suggests these compounds could support cardiovascular health and potentially reduce inflammation associated with chronic conditions.

Practical Nutrition: Maximizing Celery's Benefits

Understanding celery's nutritional value is only half the story. Here's how to incorporate this vegetable effectively into your diet:

Serving Size Considerations

While celery is low in calories, consuming extremely large quantities (several pounds daily) could potentially cause issues due to its natural compounds. Registered dietitians generally recommend 1-2 cups of chopped celery daily as part of a balanced diet. This provides substantial nutritional benefits without excessive intake of any single compound.

Fresh vs. Cooked: Nutrient Retention

Unlike some vegetables that lose nutrients when cooked, celery maintains most of its nutritional profile through gentle cooking methods. However, boiling can leach water-soluble nutrients into the cooking liquid. For maximum nutrient retention:

• Steam for no more than 5 minutes
• Stir-fry quickly over medium-high heat
• Use raw in salads and slaws to preserve all nutrients

Storage Tips to Preserve Nutrients

Celery loses nutrients over time, particularly vitamin C. To maximize shelf life and nutrient retention:

• Store in the refrigerator crisper drawer in a perforated plastic bag
• Keep whole stalks rather than pre-cutting
• Consume within 1-2 weeks of purchase for optimal freshness

Debunking Common Celery Nutrition Myths

Let's address some persistent misconceptions about celery's nutritional properties:

The "Negative Calorie" Myth

Celery is often claimed to be a "negative calorie" food - meaning your body supposedly burns more calories digesting it than the food provides. While celery is extremely low in calories, research from the Harvard T.H. Chan School of Public Health confirms this is a myth. The thermic effect of food (calories burned during digestion) for celery is approximately 5-10% of its caloric content, not exceeding it.

Detoxification Claims

Marketing often touts celery as a powerful "detox" food. However, the human body has sophisticated natural detoxification systems (liver, kidneys). While celery supports overall health through hydration and nutrient content, no single food can "detox" your body beyond what your organs already do efficiently.

How Celery Compares to Similar Vegetables

Understanding where celery fits among comparable vegetables helps contextualize its nutritional value:

Nutrient (per 100g)	Celery	Cucumber	Green Bell Pepper
Calories	16	15	20
Vitamin K (mcg)	29.6	16.4	4.1
Vitamin C (mg)	3.1	2.8	80.4
Potassium (mg)	260	147	175
Dietary Fiber (g)	1.6	0.5	1.7

Source: USDA FoodData Central (2023)

This comparison shows celery's unique nutritional advantages - particularly its superior vitamin K content compared to similar low-calorie vegetables. While green bell peppers offer significantly more vitamin C, celery provides more potassium and vitamin K than both cucumbers and peppers.

Special Considerations and Limitations

Celery is generally safe for most people, but certain considerations apply:

• Allergy concerns: Some individuals with pollen allergies may experience oral allergy syndrome when consuming raw celery
• Medication interactions: Due to vitamin K content, those on blood thinners should maintain consistent intake rather than dramatically increasing or decreasing consumption
• Nitrate content: Like many vegetables, celery contains natural nitrates. While generally beneficial, individuals with specific health conditions should consult their healthcare provider

For most people, celery's benefits far outweigh potential concerns. The FDA recognizes celery as generally safe (GRAS) with no established upper intake limits.

Practical Ways to Enjoy Celery's Nutrition Daily

Incorporating celery into your daily routine doesn't have to be boring. Try these simple approaches:

• Add chopped celery to tuna or chicken salad instead of mayonnaise-heavy versions
• Blend celery stalks with cucumber and mint for a hydrating morning smoothie
• Use celery leaves (often discarded) as a flavorful herb in soups and stocks - they contain higher concentrations of certain nutrients than the stalks
• Prepare celery sticks with almond butter for a balanced snack combining protein, healthy fats, and fiber

Remember that variety matters in nutrition. While celery offers specific benefits, it works best as part of a diverse diet including multiple colorful vegetables.

Does celery really have negative calories?

No, celery does not have negative calories. While extremely low in calories (16 per cup), the thermic effect of food means your body burns only about 5-10% of those calories during digestion. The 'negative calorie' concept is a nutritional myth, though celery remains an excellent low-calorie food choice.

What are the main health benefits of eating celery?

Celery provides hydration (95% water), contains vitamin K for bone health (28% DV per cup), offers potassium for blood pressure regulation, and delivers antioxidant compounds like luteolin. Its fiber content supports digestive health while being extremely low in calories.

How much celery should I eat daily for health benefits?

One to two cups (chopped) of celery daily provides significant nutritional benefits without excessive intake of any single compound. This amount delivers valuable vitamins, minerals, and hydration while fitting easily into a balanced diet.

Is cooked celery as nutritious as raw celery?

Most nutrients in celery remain stable during cooking, though water-soluble vitamins like vitamin C may decrease slightly with prolonged boiling. Steaming or quick stir-frying preserves most nutrients. Raw celery maintains all its original nutrient content, while cooked celery may offer better absorption of certain compounds.