Diet Plans Low-Carb Diets Foods Print Carbs and Nutrients in Celeriac (Celery Root) Non-Starchy Root Vegetable By Laura Dolson Updated July 26, 2019 More in Diet Plans Low-Carb Diets Foods Popular Low-Carb Diets Cooking Tips/Products Dining Out Other Diets Verywell / Alexandra Shytsman Celeriac differs from other root vegetables in that it is not very starchy, which is a benefit if you are trying to reduce the carbohydrates in your diet. It is also known as celery root, knob celery, or turnip-rooted celery. It is a variety of celery grown for the purpose of using its shoots and roots, which have a mild flavor reminiscent of celery. Celeriac is a little intimidating when you first look at it, as it's quite knobbly and rough in appearance. But with the right recipe and a more in-depth look, you can make celery root a staple in your low-carb diet. You just have to take a deep breath and a sharp knife and cut off the brown part. Learning how to peel celeriac takes a little practice. Then you can slice it or chop it to use in recipes. Carbohydrate and Fiber Counts for Celeriac (Celery Root), Raw Serving Size Net Carbohydrate Fiber Calories 1 cup raw celeriac* 11.2 grams effective (net) carbohydrate 2.8 gram fiber 66 calories 1-ounce raw celeriac 2.5 grams effective (net) carbohydrate 0.5 gram fiber 12 calories 4 ounces (1/4 pound) raw celeriac 10 grams effective (net) carbohydrate 2 grams fiber 47 calories *In the USDA database, "1 cup of raw celeriac" is stated as being equal to 156 grams of the vegetable, which is a little over 5 1/2 ounces. This may not correlate with what it weighs in different ways of preparing and using it. After experimenting and weighing several different celery roots that were sliced, chopped, and processed into small pieces, a weight of between 3 and 4 ounces per cup seems more typical. Therefore, in a rare departure from the database, the table shown uses 3 1/2 ounces (about 100 grams) to equal one cup. If you want to be sure, it's probably more accurate to weigh it using your own preparation method. Glycemic Index for Celeriac The glycemic index of a food is an indicator of how much and how fast a food raises your blood sugar. There is no scientific study of the glycemic index of celeriac, as it is assumed to be low because it is a non-starchy vegetable. Estimated Glycemic Load of Celeriac The glycemic load takes into account how much of a food is eaten. A glycemic load under 55 is considered to be low. 1/2 cup raw celeriac: 21-ounce celeriac: 14 ounces (1/4 pound) celeriac: 4 Health Benefits of Celeriac Like celery, celeriac is an excellent source of vitamin K. It is also a very good source of fiber, a good source of Vitamin C and phosphorus. It is a fair source of potassium. The Versatility of Celery Root Celeriac can be used instead of potato in many recipes, such as beef vegetable soup, stews, latkes (potato pancakes), gratins, "rice" (chopped in a food processor), and pureed. You can even turn it into a celeriac chip snack to substitute for potato chips. You can also experiment with eating it raw by tossing or grating it into salads. To find the freshest celeriac and enjoy the unique taste, pick the heavier ones with no soft spots and few rootlets. You won't be disappointed in how smooth it purees, it is a root vegetable after all. The mild taste lends itself to the best combination of herbs and spices. Was this page helpful? Thanks for your feedback! Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources USDA National Nutrient Database for Standard Reference, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239. Continue Reading Can You Eat Radishes on a Low-Carb Diet? Pistachio Crusted Salmon With Celery Root Potato Mash Can You Eat Bok Choy on a Low-Carb Diet? Why Turnips Are a Top Choice for Healthy Eaters How to Use Green Onions in Low-Carb Recipes Water Chestnuts May Have More Carb Than You Think What's the Nutritional Value of Raisins? How Can You Use Tomatillos in a Low-Carb Diet? Best (and Worst) Vegetables for Low-Carb Diets Okra Is Very Nutritious for People on a Low-Carb Diet Are Carrots a Good Addition to Your Diet? Collard Greens Carbs and Nutritional Content Leeks Can Be Added to Your Diet for Health Benefits Olives Are a Good Choice Nutritionally for Any Diet Swiss Chard Is a Leafy Green With Many Health Benefits How Many Carbs Are in Alfalfa and Mung Bean Sprouts?