Celery, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Celery is a crisp, aquatic vegetable with a distinctive, slightly peppery and herbaceous flavor. Its satisfying, fibrous crunch and high water content make it a refreshing, low-calorie snack. It is a standout source of vitamin K and provides a modest amount of potassium and folate.
💚 Why it's loved
People adore celery for its clean, refreshing crunch that adds texture to salads, soups, and stir-fries. Its mild flavor acts as a versatile base ingredient, famously forming part of the French 'mirepoix' and the 'holy trinity' of Cajun cooking.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience bloating or gas due to its insoluble fiber and mannitol, a sugar alcohol. Those with oral allergy syndrome (OAS) might react to celery proteins, especially if allergic to birch pollen. To mitigate digestive issues, start with small portions and chew thoroughly; cooking can also break down some fibers.
Key benefits
- Excellent source of vitamin K for bone health.
- Very low in calories and carbohydrates.
- High water content aids in hydration.
- Provides antioxidants like flavonoids and polyphenols.
- Contains insoluble fiber for digestive regularity.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Greeks and Romans used celery leaves and seeds as flavoring and a medicinal plant, but the thick, fleshy stalks we eat today were first cultivated in Italy during the 17th century.
Full nutrition (scales with serving)
| Water | 95.2 g |
| Energy (Atwater General Factors) | 16.7 kcal |
| Energy (Atwater Specific Factors) | 14.8 kcal |
| Nitrogen | 0.08 g |
| Protein | 0.49 g |
| Total lipid (fat) | 0.16 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 3.3 g |
| Calcium, Ca | 46.3 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.9 mg |
| Phosphorus, P | 21.6 mg |
| Potassium, K | 265 mg |
| Sodium, Na | 97.2 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 0.00 ug |
| Molybdenum, Mo | 0.00 ug |
| Vitamin B-6 | 0.05 mg |
FAQ
Is celery mostly water?
Yes, raw celery is approximately 95% water by weight, making it an extremely hydrating and low-calorie food.
Does celery have any sugar?
Raw celery contains about 1.3 grams of naturally occurring sugar per 100 grams, which is very low. The provided nutrition data lists 0g, likely due to rounding.
Can I eat celery on a low-carb diet?
Absolutely. With only about 3 grams of net carbs per 100 grams, celery is a very popular and suitable vegetable for ketogenic and low-carbohydrate diets.