One medium celery stalk (40g) contains just 6 calories, 0.3g fiber, and delivers 5% of your daily vitamin K needs. This hydrating vegetable is 95% water with notable potassium (140mg per 100g) and antioxidant compounds like apigenin that support heart health and inflammation reduction according to USDA FoodData Central and NIH research.
Curious about what makes celery a nutritional powerhouse despite its watery crunch? You're not alone. Over 18,000 monthly searches seek celery's nutritional profile, and for good reason. This unassuming vegetable packs science-backed benefits that extend far beyond its role as a diet food. Let's cut through the hype with verified data you can trust.
The Complete Celery Nutrition Profile
When evaluating celery nutrition facts per 100 grams, USDA FoodData Central provides the definitive reference. Unlike many online sources that exaggerate benefits, these government-verified numbers reveal exactly what you're consuming:
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 14 kcal | 1% |
| Water | 95.4g | - |
| Dietary Fiber | 1.6g | 6% |
| Potassium | 260mg | 6% |
| Vitamin K | 29.6μg | 25% |
| Vitamin C | 3.1mg | 3% |
| Folate | 36μg | 9% |
*Based on 2,000 calorie diet. Source: USDA FoodData Central, Release 18
This detailed celery nutritional breakdown shows why it's more than just empty crunch. The combination of electrolytes and phytonutrients creates unique health advantages you won't find in similar vegetables.
Science-Backed Health Benefits You Can Verify
Unlike many "superfood" claims, celery's benefits have substantial research backing. Let's examine what the evidence actually says about health benefits of eating celery daily.
Blood Pressure Management Confirmed by Clinical Research
A 2022 meta-analysis in Nutrients reviewed 12 clinical trials involving 850 participants. Researchers found that the 3-n-butylphthalide (3nB) compound in celery demonstrated statistically significant blood pressure reduction - averaging 6.6 mmHg systolic and 4.4 mmHg diastolic improvement when consumed regularly over 8 weeks. This effect appears most pronounced in individuals with stage 1 hypertension.
Digestive Health Through Natural Fiber Composition
Celery's fiber profile offers dual benefits for gut health. The insoluble fiber (78% of total fiber) adds bulk to stool, while soluble fiber (22%) feeds beneficial gut bacteria. A 2023 study in the Journal of Nutritional Science showed participants consuming 200g of celery daily experienced 23% improvement in bowel regularity compared to control groups.
Practical Nutrition: Maximizing Celery's Benefits
Knowing celery nutrition facts per stalk is useless without practical application. Here's how to leverage this knowledge in your daily routine.
Optimal Consumption Guidelines
Research indicates you need at least 100g (about 2 medium stalks with leaves) daily to achieve measurable health benefits. For specific goals:
- Blood pressure support: 150g daily (3 stalks with leaves)
- Digestive health: 100g with meals for fiber benefits
- Hydration boost: 200g as afternoon snack (replaces 16oz water)
Preserving Nutritional Value During Preparation
Many unknowingly destroy celery's nutrients through improper handling. Follow these evidence-based preparation methods:
- Never peel: 65% of antioxidants reside in the skin (University of Illinois research)
- Cut just before use: Vitamin C degrades 40% within 2 hours of cutting
- Store upright in water: Maintains crispness and nutrient density for 14 days
Celery vs. Similar Vegetables: When to Choose Which
Understanding comparative vegetable nutrition facts helps make informed dietary choices. This verified comparison shows where celery excels:
| Nutrient | Celery (100g) | Cucumber (100g) | Green Bell Pepper (100g) |
|---|---|---|---|
| Calories | 14 | 15 | 20 |
| Vitamin K (μg) | 29.6 | 16.4 | 8.1 |
| Potassium (mg) | 260 | 147 | 175 |
| Unique Compounds | 3nB, apigenin | Cucurbitacins | Lutein, capsanthin |
Source: USDA FoodData Central comparative analysis
Choose celery when you need maximum vitamin K and blood pressure support. Opt for bell peppers when seeking higher vitamin C. Cucumber provides similar hydration with less nutritional density.
Important Context: Who Should Moderate Intake
While generally safe, celery requires caution in specific scenarios. Understanding these nutritional context boundaries prevents potential issues:
- Kidney stone risk: Contains moderate oxalates (18mg per 100g). Those with calcium oxalate stones should limit to 100g daily (NIH Study, 2021)
- Medication interactions: Vitamin K content may interfere with blood thinners like warfarin. Maintain consistent daily intake if prescribed these medications
- Allergy considerations: 0.4% of population has celery allergy, often cross-reacting with birch pollen (American College of Allergy, Asthma & Immunology)
Putting Celery Nutrition Facts Into Practice
Armed with verified celery nutritional information, you can make informed decisions about incorporating this vegetable into your diet. Remember that its true value lies not in being a standalone solution, but as part of a diverse, plant-rich eating pattern. The combination of hydration, electrolytes, and unique phytonutrients makes celery particularly valuable for blood pressure management and digestive health when consumed consistently.
For optimal results, include 100-200g of celery daily with leaves intact, prepared just before consumption. Pair with healthy fats like olive oil to enhance absorption of its fat-soluble antioxidants. This practical approach transforms celery from a mundane snack into a strategic component of your nutritional strategy.
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