Celery is one of the most versatile and widely consumed vegetables in the world. Known for its crisp texture, refreshing taste, and impressive nutritional profile, celery plays a valuable role in balanced diets, weight management plans, and heart-healthy lifestyles. We present a comprehensive, in-depth guide covering celery calories, benefits of celery, celery nutrition, what celery is good for, and how to store the vegetable properly to preserve freshness and nutrients.
What Is Celery? An Overview of This Nutrient-Dense Vegetable
Celery (Apium graveolens) is a crisp, stringy vegetable that comes from the Apiaceae plant family. People commonly enjoy It is commonly consumed raw, cooked, or blended into juices and soups. Celery stalks, leaves, and seeds are all edible and widely used in culinary and medicinal applications.
Celery is valued for being low in calories, high in water content, and rich in antioxidants, making it an excellent addition to everyday meals without adding excess energy intake.
Celery Calories: Low-Calorie Food with High Volume
One of celery’s most attractive features is its extremely low calorie count.
- Calories per 100 grams: approximately 14–16 calories
- Calories per medium stalk: about 6–10 calories
- Water content: nearly 95%
Because celery provides volume and crunch with minimal calories, it is frequently included in weight loss diets, low-carb plans, and intermittent fasting-friendly meals. The fiber content supports satiety while helping reduce overall calorie intake.
Celery Nutrition Facts: A Complete Breakdown
Despite its low calorie count, celery offers a range of essential nutrients that contribute to overall health.
Macronutrient Profile
- Carbohydrates: Low, mainly from natural fiber
- Dietary Fiber: Supports digestion and gut health
- Protein: Small amounts
- Fat: Virtually fat-free
Key Vitamins in Celery
- Vitamin K: Supports blood clotting and bone strength
- Vitamin C: Plays a key role in immunity and maintains skin wellness
- Vitamin A: Promotes eye health and cellular repair
- Folate (Vitamin B9): Important for healthy cell development and metabolic functions
Important Minerals Found in Celery
- Potassium: Helps regulate blood pressure
- Calcium: Supports bone health
- Magnesium: Aids muscle and nerve function
- Sodium (natural): Helps maintain fluid balance
Powerful Plant Compounds
Celery contains beneficial antioxidants and phytonutrients such as
- Apigenin
- Luteolin
- Flavonoids
- Phenolic acids
These compounds contribute to anti-inflammatory and protective effects in the body.
Benefits of Celery for Overall Health
Celery offers multiple scientifically supported health benefits when consumed regularly as part of a balanced diet.
Supports Heart Health
Celery contains potassium and antioxidants that help maintain healthy blood pressure levels. Natural compounds in celery may support relaxed blood vessels, contributing to improved circulation.
Aids Digestive Health
The fiber in celery supports regular bowel movements and promotes gut health. Celery’s high water content also helps prevent dehydration-related digestive discomfort.
Promotes Weight Management
Low calories combined with fiber and water make celery an ideal food for weight control. It adds bulk to meals without significantly increasing energy intake.
Helps Reduce Inflammation
Celery’s antioxidants, especially apigenin and luteolin, help combat oxidative stress and support the body’s natural inflammatory response.
Supports Hydration
With nearly 95% water content, celery contributes to daily hydration, particularly when consumed raw or in juices.
Supports Bone Health
Vitamin K and calcium in celery play a role in maintaining bone density and skeletal strength.
What Is Celery Good For? Practical Uses in Daily Life
Celery is beneficial in many dietary and lifestyle applications.
- Weight loss and calorie-controlled diets
- Heart-healthy meal planning
- Digestive wellness routines
- Low-carb and diabetic-friendly diets
- Hydrating snacks and juices
- Anti-inflammatory eating patterns
Celery is also commonly used in soups, stews, salads, stir-fries, smoothies, and detox drinks, making it easy to incorporate into daily meals.
Celery Juice: Nutritional Value and Uses
Celery juice has gained popularity due to its refreshing taste and nutrient concentration.
Benefits of Celery Juice:
- Provides hydration
- Supplies antioxidants
- Supports digestion
- Low in calories
- Easy nutrient absorption
Fresh celery juice is best consumed without added sugar or artificial ingredients to preserve its natural benefits.
Celery Seeds and Leaves: Often Overlooked Benefits
Celery seeds and leaves are nutrient-rich and widely used in traditional cooking and herbal practices.
- Celery seeds: Concentrated source of antioxidants and essential oils
- Celery leaves: Rich in vitamin C and calcium, with a stronger flavor than stalks
These parts add nutritional value and depth of flavor to dishes.
How to Store Celery Properly for Maximum Freshness
Correct storage plays a crucial role in maintaining celery’s crisp texture and nutrient content.
Refrigerator Storage
- Wrap celery stalks in aluminum foil or a paper towel.
- Store in the vegetable crisper drawer
- Avoid airtight plastic bags to prevent moisture buildup.
- Properly stored celery lasts 2–4 weeks.
Water Storage Method
- Place celery stalks upright in a jar with a small amount of water.
- Cover loosely with a plastic bag
- Refrigerate for extended crispness
Freezing Celery
- Chop celery into desired sizes
- Blanch briefly in boiling water
- Cool, drain, and freeze in airtight containers
- Best used later in soups and cooked dishes
Signs of Spoiled Celery
- Limp or rubbery stalks
- Strong odor
- Discoloration or slime
Best Ways to Eat Celery for Nutritional Benefits
- Raw: Retains maximum crunch and hydration
- Lightly cooked: Softens texture while maintaining nutrients
- Juiced: Concentrated hydration and antioxidants
- Paired with healthy fats: Improves absorption of fat-soluble vitamins
Celery pairs well with hummus, nut butters, yogurt-based dips, and lean proteins.
Celery in Balanced Diets
Celery complements a wide range of dietary patterns, including:
- Mediterranean diet
- Plant-based diets
- Low-calorie meal plans
- Heart-friendly nutrition plans
Its versatility and nutrient profile make it suitable for all age groups.
Frequently Asked Questions (FAQs) About Celery
1. How many calories are in celery?
Celery is extremely low in calories. One medium stalk contains approximately 6–10 calories, while 100 grams of celery provides around 14–16 calories, making it ideal for calorie-conscious diets.
2. What is celery good for in daily nutrition?
Celery supports hydration, digestion, heart health, and weight management. Its high water content, fiber, and antioxidants make it a valuable addition to balanced daily meals.
3. Is celery good for weight loss?
Yes, celery is excellent for weight loss. It is low in calories, high in water and fiber, and helps promote fullness without adding excess energy to the diet.
4. What nutrients are found in celery?
Celery contains vitamin K, vitamin C, vitamin A, folate, potassium, calcium, magnesium, and beneficial antioxidants such as apigenin and luteolin.
5. Can celery be eaten raw or cooked?
Celery can be eaten raw, cooked, or juiced. Raw celery provides maximum crunch and hydration, while cooked celery enhances flavor and works well in soups and stews.
6. Is celery juice healthy?
Celery juice is healthy when consumed fresh and without added sugar. It supports hydration, digestion, and antioxidant intake while remaining low in calories.
7. Does celery help digestion?
Yes, celery supports digestion due to its fiber content and natural water, which help maintain regular bowel movements and gut comfort.
8. How should celery be stored to stay fresh longer?
Celery should be stored in the refrigerator, wrapped in aluminum foil or paper towel, or placed upright in water. Proper storage keeps celery fresh for up to 2–4 weeks.
9. Can celery be frozen for later use?
Yes, celery can be frozen after chopping and blanching. Frozen celery is best used in soups, stews, and cooked dishes rather than raw consumption.
10. Are celery leaves and seeds edible?
Yes, both celery leaves and seeds are edible. Celery leaves are rich in vitamins and flavor, while celery seeds are concentrated sources of antioxidants and essential oils.
11. Is celery suitable for diabetic diets?
Celery is suitable for diabetic diets because it is low in carbohydrates and calories and does not cause rapid spikes in blood sugar levels.
12. How often can celery be eaten?
Celery can be eaten daily as part of a balanced diet. Moderate daily consumption supports hydration and nutrient intake without adverse effects.