Vitamins in Celery: Complete Nutritional Breakdown

Celery contains significant amounts of vitamin K (providing 14% of the daily value per cup), vitamin A (5% DV), vitamin C (3% DV), and several B vitamins including folate and vitamin B6. These nutrients support blood clotting, vision, immune function, and energy metabolism.

When you reach for that crisp celery stalk, you're getting more than just hydration and crunch. This humble vegetable packs a surprising nutritional punch with essential vitamins that contribute to multiple bodily functions. Understanding exactly what vitamins in celery offers can help you make informed dietary choices.

What Vitamins Does Celery Actually Contain?

Celery isn't just empty calories with fiber—it delivers measurable vitamin content that contributes to your daily nutritional needs. According to the USDA FoodData Central database, one cup (101g) of chopped raw celery provides:

Vitamin	Amount per Cup	Daily Value %	Primary Health Benefits
Vitamin K	32.6 mcg	14%	Blood clotting, bone health
Vitamin A	449 IU	5%	Vision, immune function
Vitamin C	3.1 mg	3%	Antioxidant, immune support
Folate (B9)	34.3 mcg	9%	Cell growth, DNA synthesis
Vitamin B6	0.07 mg	4%	Metabolism, brain health

This nutritional profile makes celery particularly valuable for vitamin K intake, which many people don't get enough of in their daily diets. The vitamin K content in just two medium stalks provides enough for proper blood clotting and contributes to bone mineralization.

How Celery's Vitamin Content Changes Through Time

The vitamin composition of celery isn't static—it evolves from harvest to consumption. Research published in the Journal of Agricultural and Food Chemistry shows how vitamin levels change:

• At harvest: Peak vitamin content, especially vitamin C and K
• After 7 days refrigeration: Vitamin C decreases by approximately 15-20%
• After cooking: Vitamin K remains stable, but vitamin C drops significantly (up to 50% loss with boiling)
• Long-term storage: After 14 days, folate content decreases by about 25%

This timeline explains why fresh, raw celery delivers the most complete vitamin profile. The National Institutes of Health notes that water-soluble vitamins like C and B vitamins degrade faster than fat-soluble vitamins like K and A during storage and preparation.

Practical Ways to Maximize Vitamin Intake from Celery

To get the most nutritional value from celery, consider these evidence-based preparation methods:

• Eat it raw - Preserves water-soluble vitamins like C and B vitamins that leach into cooking water
• Pair with healthy fats - Vitamin K is fat-soluble, so adding olive oil or avocado enhances absorption
• Store properly - Keep celery in an airtight container with a damp paper towel in the refrigerator
• Use the leaves - Celery leaves contain up to 25 times more vitamin C than the stalks
• Minimize cutting time before eating - Exposure to air accelerates vitamin degradation

When Celery Might Not Be Your Best Vitamin Source

While celery offers valuable nutrients, it has important context boundaries to understand. For certain vitamin needs, other foods provide significantly higher concentrations:

• Vitamin C - You'd need to eat 16 cups of celery to match the vitamin C in one orange
• Vitamin A - Carrots contain 10 times more beta-carotene per serving than celery
• Folate - One cup of lentils provides more folate than 8 cups of celery

This context helps explain why nutritionists recommend celery as part of a diverse vegetable intake rather than a primary vitamin source. The Academy of Nutrition and Dietetics emphasizes that no single vegetable provides complete vitamin coverage—variety remains essential for optimal nutrition.

Celery in Your Overall Nutritional Strategy

Celery's vitamin profile makes it particularly valuable for specific dietary needs:

• Blood health support - The vitamin K content aids proper coagulation
• Low-calorie nutrient density - At just 16 calories per cup, it delivers vitamins without significant calories
• Hydration with nutrients - 95% water content plus electrolytes and vitamins
• Dietary diversity - Contributes to the recommended variety of colorful vegetables

For those on blood thinners like warfarin, consistent celery consumption matters because vitamin K affects medication efficacy. The American Heart Association recommends maintaining consistent vitamin K intake rather than avoiding it completely.

Common Questions About Celery Vitamins

Many people wonder how celery compares to other vegetables and how preparation affects its nutritional value. Let's address some frequent questions based on current nutritional science.

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

Yes, celery contains vitamin K, providing about 32.6 mcg per cup (14% of the daily value). Adults need 90-120 mcg of vitamin K daily depending on gender and age. Vitamin K is essential for blood clotting and bone health.

Is raw or cooked celery better for vitamin retention?

Raw celery preserves more water-soluble vitamins like vitamin C and B vitamins. Cooking, especially boiling, can reduce vitamin C content by up to 50%. However, vitamin K remains stable during cooking. For maximum vitamin retention, eat celery raw or use minimal water when cooking.

How does celery compare to other vegetables for vitamin content?

Celery provides moderate amounts of vitamins K, A, and C compared to other vegetables. It contains more vitamin K than cucumbers but less than leafy greens. For vitamin C, it has less than bell peppers or broccoli. Celery's strength is providing these vitamins with very few calories (only 16 per cup).

Do celery leaves have more vitamins than the stalks?

Yes, celery leaves contain significantly higher concentrations of certain vitamins. They have up to 25 times more vitamin C and 50% more vitamin A than the stalks. The leaves also contain more calcium and potassium. Don't discard the leaves—they're nutritionally valuable and can be used in soups, salads, or as a garnish.