Celery: Nutritional Facts, Health Benefits, Selection & Storage

by Ella

Celery, with its crisp texture and refreshing taste, is a versatile vegetable that often takes center stage in salads, soups, and snacks. Beyond its culinary appeal, celery boasts an impressive array of nutrients and health benefits, making it a valuable addition to any diet. This article explores the nutritional facts, health benefits, selection criteria, and proper storage techniques for celery, shedding light on its role in promoting overall well-being.

Celery’s Nutritional Profile:

Celery is low in calories but high in essential nutrients, making it a nutrient-dense addition to meals and snacks. Here’s a breakdown of the nutritional content of celery per 100 grams:


Calories: Approximately 16 kcal


Carbohydrates: Around 3 grams


Fiber: Roughly 1.6 grams


Protein: About 0.7 grams

Fat: Negligible amounts

Vitamins: Celery is rich in vitamin K, providing about 30% of the recommended daily intake (RDI) per 100 grams. It also contains small amounts of vitamins A, C, and B vitamins such as folate and vitamin B6.

Minerals: Celery is a good source of potassium, with approximately 260 mg per 100 grams. It also contains small amounts of calcium, magnesium, phosphorus, and sodium.

Health Benefits of Celery:

Supports Hydration: Celery has a high water content, making it a hydrating snack option. Consuming celery can help replenish fluids and electrolytes, particularly during hot weather or after physical activity.

Rich in Antioxidants: Celery contains various antioxidants, including flavonoids, phenolic acids, and vitamin C. These compounds help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation.

Promotes Digestive Health: The fiber content in celery supports digestive health by promoting regular bowel movements and preventing constipation. Additionally, celery contains a compound called apiuman, which may help protect the digestive tract from inflammation and ulcer formation.

May Lower Blood Pressure: Celery is rich in potassium, a mineral that plays a key role in regulating blood pressure. Consuming potassium-rich foods like celery may help lower blood pressure levels and reduce the risk of cardiovascular diseases.

Supports Weight Management: With its low calorie and high fiber content, celery is an excellent option for individuals looking to manage their weight. The fiber in celery helps promote feelings of fullness and satiety, reducing overall calorie intake.

Anti-Inflammatory Properties: Some compounds found in celery, such as luteolin and apigenin, have anti-inflammatory properties that may help alleviate inflammation and related conditions, such as arthritis and inflammatory bowel diseases.

Selecting Fresh Celery:

When selecting celery at the grocery store or farmers’ market, keep the following tips in mind to choose the freshest and most flavorful stalks:

Look for Firm Stalks: Choose celery stalks that are firm and crisp, with no signs of wilting or softness. The leaves should be vibrant green and free from yellow or brown spots.

Check the Color: Opt for celery with a rich, vibrant green color. Avoid stalks that appear pale or yellowish, as they may be past their prime.

Inspect the Leaves: The leaves of celery should be fresh and crisp, with no signs of wilting or yellowing. Fresh leaves indicate that the celery is recently harvested.

Avoid Thick, Fibrous Stalks: While some thickness is normal, excessively thick stalks may be tough and fibrous. Choose celery with medium-sized stalks for the best texture and flavor.

Smell for Freshness: Take a whiff of the celery to check for freshness. Fresh celery should have a clean, earthy scent with no signs of mold or spoilage.

Proper Storage of Celery:

To maintain the freshness and crispness of celery for as long as possible, follow these storage guidelines:

Refrigerate promptly: After purchasing celery, refrigerate it promptly to maintain its freshness. Place the celery in the crisper drawer of the refrigerator or wrap it loosely in a plastic bag to prevent moisture loss.

Keep Moisture Levels Consistent: Celery tends to wilt quickly if exposed to dry air. To keep it crisp, store celery in the refrigerator with the ends wrapped in damp paper towels or aluminum foil. This helps maintain moisture levels and prevents dehydration.

Avoid Freezing: While celery can be frozen for long-term storage, freezing can cause it to lose its crisp texture. If you plan to use celery within a week or two, refrigeration is the best storage option.

Trim as Needed: If the celery stalks become wilted or limp, trim the ends and place them in cold water for a few hours to revive them. Additionally, remove any yellowed or damaged leaves before storing to prolong freshness.

Incorporating Celery into Your Diet:

Celery’s mild flavor and crunchy texture make it a versatile ingredient that can be enjoyed in various ways. Here are some ideas for incorporating celery into your meals and snacks:

Snack on Celery Sticks: Enjoy celery sticks dipped in hummus, peanut butter, or your favorite dip for a satisfying and nutritious snack.

Add to Salads: Chop celery into small pieces and toss it into salads for added crunch and freshness. Celery pairs well with ingredients like apples, walnuts, and raisins in Waldorf salad.

In Soups and Stews: Use celery as a flavor base in soups, stews, and stocks to add depth of flavor and aroma. Celery, along with onions and carrots, forms the classic French mirepoix base for many dishes.

Juicing: Include celery in homemade juice blends for a refreshing and nutrient-packed beverage. Combine celery with cucumber, apple, and lemon for a hydrating green juice.

Stir-fries and Stir-fries: Incorporate celery into stir-fries and stir-fries for added texture and flavor. Celery pairs well with vegetables like bell peppers, onions, and mushrooms in Asian-inspired dishes.

See Also: 8 Vegetables That May Cause Constipation


Celery is more than just a crunchy, low-calorie snack; it’s a nutritional powerhouse packed with vitamins, minerals, and antioxidants. From supporting hydration and digestive health to lowering blood pressure and reducing inflammation, celery offers an array of health benefits that make it a valuable addition to any diet. By selecting fresh celery, storing it properly, and incorporating it into your favorite recipes, you can enjoy the numerous health benefits and culinary delights that this versatile vegetable has to offer.



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