Celery Nutrition Facts

Originally used as a medicinal herb, celery is now a common ingredient in kitchens worldwide. The vegetable is light green in color with long, stringy stalks. Celery stalks are rich in cellulose, a complex carbohydrate found in the cell wall of plants that is edible but indigestible to humans.

Celery can be used in soups, side dishes, juices, and eaten by hand as a snack. It is a friend to those following a low-carbohydrate diet as it serves as a great vehicle for peanut butter, dips, tuna salad, etc. It also gives us a fair amount of vitamins and minerals for very little carbohydrate and calories.

You'll find celery in the grocery store all year long.

The following nutrition information is provided by the USDA for one medium stalk of celery (40g) measuring approximately 7 1/2" to 8" long.

• Calories: 5.6
• Fat: 0.1g
• Sodium: 32mg
• Carbohydrates: 1.2g
• Fiber: 0.6g
• Sugars: 0.5g
• Protein: 0.3g

Celery is very low in calories and carbohydrate. One medium stalk contains a mere 6 calories and 1.2 grams of carbohydrate. Half of the carbohydrate content in celery comes from fiber, making it a good source of fiber.

Celery is a fat-free food.

One stalk of celery has a minimal amount of protein, with less than one-third of a gram per serving.

Celery is an excellent source of vitamin K and a good source of vitamin A, potassium, and folate.

Celery also provides fiber, containing 0.6 grams in one medium stalk. Studies have shown that people who eat fiber-rich diets are at healthier weights and have a decreased risk of developing diabetes and heart disease. Fiber is important in regulating bowels, reducing bad cholesterol. and increasing satiety.

Vitamin K is an essential fat-soluble vitamin that has many important functions, including blood clotting, and maintaining healthy bones. For those people who take blood thinners, it is important to maintain a consistent intake of vitamin K.

Folate is important for fetal development and vitamin A is an important vitamin for eye health. Potassium is an important mineral that can play a role in regulating blood pressure.

Research suggests celery may help to lower blood pressure, however, studies have only been conducted on animals and not humans.

Below are answers to some common questions relating to eating celery.

Although most people discard the leaves, they absolutely can be eaten. In fact, many chefs use them chopped up as herbs to top salads, sandwiches, and dishes, such as quinoa, potatoes, stews. The leaves can also be blended to make into a pesto sauce.

Yes, celery contains sodium. It is not added, but rather natural sodium. For those people who are salt sensitive and have high blood pressure, this is something you should take into consideration. One medium stalk contains 32 mg of sodium, which is not considered high. However, if you are eating a large portion you may want to keep this in mind. The American Heart Association recommends no more than 2,300 mg of sodium per day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

If celery had negative calories, this would mean that eating celery burns off more calories than your body absorbs after eating it. This is not likely to be true because while the calories from fiber are probably not absorbed, the small amount of calories in celery does get absorbed by your body.

It is true that your body burns calories by eating and digesting food, a process referred to as thermogenesis. The amount of calories you burn, though, isn't much. In addition, the process is complicated and can be influenced by a variety of factors including, age, gender, body weight and how much visceral fat you have. It probably makes the most sense, if you are counting calories, to count celery as having its actual calorie content.

When purchasing celery look for stalks that are crisp, without any sign of dryness. Celery can stay crisp for weeks when stored in the refrigerator wrapped tightly in aluminum foil. 

A very versatile ingredient, celery adds texture, color, flavor, and nutrients to meals and snacks. Use it to make broths, soups, and stews. Braise, steam, or sauté celery and add it to meats such as turkey, chicken, and roasts, or chop it up and place it in side dishes, such as whole grains and stuffing.

Celery also pairs well with proteins and can be used as a low-calorie substitute for crackers and bread. Dip your celery into peanut butter, hummus, low-fat yogurt dip, tuna, or chicken salad. Or simply munch on celery alone—the crunchiness is sure to be satisfying.

Celery can be added to almost anything. Here are some recipes to try:

• Moo Shu Chicken 
• Crock Pot Ropa Vieja 
• Rainbow Soup 
• Tuna Walnut Salad

Celery allergies may occur and are common among people with birch- or mug wart–pollen allergies. Symptoms are often mild and occur in and around the mouth, including itching and swelling of lips, tongue, and throat. Skin, respiratory, and more severe symptoms have occasionally been reported.