Vitamins in Celery: Complete Nutritional Breakdown

Celery contains 7 essential vitamins that deliver significant health benefits, with vitamin K being the most abundant at 37% of your daily needs per cup. This crunchy vegetable also provides notable amounts of vitamin A, vitamin C, and B vitamins including folate, B6, riboflavin, and pantothenic acid.

If you've ever wondered what vitamins are in celery, you're not alone. This common vegetable packs a surprising nutritional punch beyond its reputation as a low-calorie snack. Understanding exactly which vitamins celery contains and how they benefit your body can transform how you view this humble stalk in your kitchen.

The Complete Vitamin Profile of Celery

Celery isn't just water and fiber—its vitamin composition makes it a valuable addition to any balanced diet. According to USDA FoodData Central, one cup (101g) of chopped raw celery delivers these essential vitamins:

Vitamin	Amount per Cup (101g)	Percentage of Daily Value	Primary Health Benefits
Vitamin K	32.6 mcg	37%	Blood clotting, bone health, cardiovascular protection
Vitamin A	453 IU	9%	Vision health, immune function, skin integrity
Vitamin C	3.1 mg	5%	Antioxidant protection, immune support, collagen synthesis
Folate (B9)	36.4 mcg	9%	Cell division, DNA synthesis, red blood cell formation
Vitamin B6	0.071 mg	4%	Metabolism, brain development, neurotransmitter production
Riboflavin (B2)	0.061 mg	5%	Energy production, cellular function, metabolism of fats
Pantothenic Acid (B5)	0.242 mg	2%	Coenzyme A production, fatty acid metabolism

Why Vitamin K in Celery Matters Most

Among all vitamins found in celery, vitamin K stands out as particularly significant. Just one cup provides over a third of your daily requirement, making celery one of the better vegetable sources of this crucial nutrient. Vitamin K plays several vital roles:

• Supports proper blood clotting to prevent excessive bleeding
• Maintains bone density by helping calcium bind to bone matrix
• Protects cardiovascular health by preventing calcium buildup in arteries

Unlike some vegetables, celery's vitamin K remains stable during typical preparation methods. The National Institutes of Health notes that vitamin K is fat-soluble, so pairing celery with healthy fats like olive oil or avocado enhances absorption significantly.

How Celery Compares to Other Common Vegetables

While celery isn't the most vitamin-dense vegetable, it offers a unique nutritional profile. When evaluating what vitamins are in celery compared to similar vegetables:

• Celery contains more vitamin K than cucumbers but less than leafy greens like spinach
• It provides comparable vitamin A to zucchini but significantly less than carrots
• Celery's vitamin C content is modest compared to bell peppers or broccoli
• The folate content in celery exceeds that of iceberg lettuce

Maximizing Vitamin Absorption from Celery

Understanding how preparation affects vitamin retention is crucial when incorporating celery into your diet. Research published in the Journal of Food Composition and Analysis shows that:

• Raw celery preserves water-soluble vitamins like vitamin C and B vitamins better than cooked
• Light steaming (2-3 minutes) can increase carotenoid bioavailability while minimizing nutrient loss
• Storing celery in water in the refrigerator maintains crispness and nutrient content longer
• Consuming celery with healthy fats boosts absorption of fat-soluble vitamins A, E, and K

Common Misconceptions About Celery Nutrition

Despite its popularity, several myths persist about celery's nutritional value:

• Misconception: Celery has negative calories
  Reality: While very low in calories (16 per cup), celery still provides energy that exceeds the thermic effect of digestion
• Misconception: Celery juice contains significantly more vitamins than whole celery
  Reality: Juicing removes fiber and can degrade some nutrients; whole celery provides more balanced nutrition
• Misconception: All celery varieties have identical vitamin content
  Reality: Self-blanching varieties contain slightly more vitamin K than traditional green celery

Practical Ways to Incorporate Vitamin-Rich Celery

Maximize the nutritional benefits of celery with these chef-recommended techniques:

• Use celery leaves (often discarded) which contain higher concentrations of vitamins A and C than the stalks
• Create vitamin-boosting combinations like celery-apple salads with lemon dressing to enhance iron absorption
• Add chopped celery to soups and stews during the last 5 minutes of cooking to preserve nutrients
• Pair celery with hummus or nut butters for better absorption of fat-soluble vitamins

When Celery Vitamin Content Matters Most

While celery shouldn't be your sole source of vitamins, it plays specific roles in certain dietary contexts:

• For individuals on blood thinners, consistent celery consumption helps maintain stable vitamin K intake
• During pregnancy, the folate in celery supports healthy fetal development
• For active individuals, celery's combination of electrolytes and vitamins aids hydration and recovery
• As part of a balanced diet, celery contributes to the recommended daily vegetable intake

Remember that variety remains key in nutrition. While understanding what vitamins are in celery helps you make informed choices, combining celery with other colorful vegetables creates a more comprehensive vitamin profile for optimal health.

Does celery contain vitamin C?

Yes, celery contains vitamin C, providing about 5% of the daily recommended value per cup. While not as high as citrus fruits or bell peppers, this contributes to your overall vitamin C intake and supports immune function and antioxidant protection.

How much vitamin K is in celery?

One cup (101g) of chopped raw celery contains approximately 32.6 micrograms of vitamin K, which represents about 37% of the daily recommended intake for adults. This makes celery a significant source of vitamin K among common vegetables.

Are there B vitamins in celery?

Yes, celery contains several B vitamins including folate (B9), vitamin B6, riboflavin (B2), and pantothenic acid (B5). A one-cup serving provides 9% of daily folate needs, 4% of B6, 5% of B2, and 2% of B5, supporting energy metabolism and cellular functions.

Does cooking celery destroy its vitamins?

Cooking affects different vitamins in celery differently. Water-soluble vitamins like vitamin C and B vitamins can leach into cooking water, while fat-soluble vitamins (A, K) remain more stable. Light steaming for 2-3 minutes preserves most nutrients better than boiling, and raw celery maintains the highest vitamin C content.

Which part of celery has the most vitamins?

Celery leaves actually contain higher concentrations of vitamins than the stalks, particularly vitamin A and vitamin C. The leaves can have up to 3 times more vitamin C and 10 times more vitamin A than the stalks, making them a valuable but often discarded part of the plant.