Celery is low in calories and provides hydration, fiber, vitamin K, and antioxidants.
Nutrition
One cup (101 g) of chopped celery has about 16 calories, 1.6 g of fiber, 29 mcg of vitamin K and 263 mg of potassium. It is about 95% water.
Benefits
- Hydration.
- Low calorie.
- Antioxidants like flavonoids.
- Fiber.
Myths
Celery doesn’t “burn” more calories than it provides.
Cautions
Celery allergy exists. Pesticide residue is high, so wash or buy organic.
Nutrition and what it contains
One medium stalk of celery (about 40 g) has roughly 6 calories, 1 g of fiber, 29 mg of potassium and about 11 mcg of vitamin K. Celery is about 95 percent water. It contains flavonoids like apigenin and luteolin and phthalides such as 3-n-butylphthalide, studied in lab and animal research.
- A 2012 review of celery seed extract in animal studies found blood pressure lowering effects, but human trials are limited.
- Celery has a low glycemic index and few calories, so it fits diets focused on weight control.
- Celery juice trend claims about detox or curing disease are not supported by clinical evidence.
Myths and cautions
The idea that celery has negative calories is a myth, since digestion uses far less energy than the food provides. Celery can cause allergic reactions, including severe ones, in sensitive people, and is one of the allergens that must be declared in the EU. Celery contains furanocoumarins that can make skin more sensitive to sun in rare cases. People taking warfarin should keep vitamin K intake consistent.
Nutrition and what it contains
Raw celery is about 95 percent water. One cup of chopped celery (about 101 g) has roughly 16 calories, 1.6 g of fiber, 0.7 g of protein, about 30 micrograms of vitamin K (around 25 percent of the daily value), 263 mg of potassium and 36 mg of calcium, according to USDA FoodData Central. It also contains flavonoids such as apigenin and luteolin and phthalides, plant compounds studied for effects on blood vessels. Celery seed extract has been studied in small trials for blood pressure, but evidence is limited and eating the stalks is not a treatment for hypertension.
Myths and cautions
The claim that celery has negative calories is false: digesting it uses far fewer calories than it provides, though the net is very small. Celery juice is promoted online for detox and curing disease, but no clinical trials support those claims, and the liver and kidneys already clear waste. Celery is on the Environmental Working Group’s list of produce with more pesticide residue, so wash it well or buy organic. Celery allergy is common in parts of Europe and can be severe. The vitamin K content can interact with warfarin, so people on the drug should keep intake steady.
Compounds and preparation
Celery contains apigenin, luteolin, phthalides (3-n-butylphthalide) and coumarins such as bergapten, which can make skin more sun sensitive in handlers. One medium stalk (40 g) has about 6 calories and 1 g of carbohydrate. Raw celery has a glycemic index near zero, and cooking reduces some antioxidants. Celery seed and its extract are used as a spice and in supplements, which is a different, more concentrated product.
Who should be careful
Celery is a major allergen in Europe, where labeling is required, and can cause oral allergy syndrome in people with birch pollen allergy. Celery juice drinkers may consume large amounts of sodium naturally present in celery, around 35 mg per stalk. Wash thoroughly, since celery is a common vehicle for Salmonella and Listeria in outbreaks.
Based on data from the US Department of Agriculture FoodData Central and the European Food Safety Authority
