Develop and improve products. List of Partners vendors. Originally used as a medicinal herb, celery is now a common ingredient in kitchens worldwide. Celery stalks are rich in cellulose, a complex carbohydrate found in the cell wall of plants that is edible but indigestible to humans.
Given celery's high water content, you may wonder if it's worth eating at all. Luckily, celery provides several micronutrients, making it a valuable addition to any meal. The nutrition information is provided by the USDA. Celery is a popular choice on low-carbohydrate diets because it is very low in calories and carbohydrates.
A whole cup of chopped celery has just 3 grams of carbohydrates, over half of which come from fiber. There are also 1.
Raw celery has a low glycemic index of Cooking dramatically raises celery's glycemic index to a value of Celery is naturally fat-free, with very minimal amounts of fatty acids.
Celery is low in protein, with less than 1 gram per cup. Despite its low calorie content, celery provides several micronutrients. It contains potassium , folate , choline , vitamin A, and vitamin K.
Celery also offers some natural sodium and fluoride. One medium celery stalk has fewer than 6 calories. Celery is often referred to as a "negative-calorie food," but this term can be a bit misleading. The calories the body burns digesting a food is referred to as its thermic effect. Celery is very low in calories but burns energy calories during digestion due to its fiber content.
However, the energy burned from digesting celery likely doesn't exceed the energy it provides. Celery is a low-calorie and potassium-rich vegetable which also provides fiber and folate in every serving.
Eating celery means benefiting from its high water content, fiber, and micronutrients. In one study, a dose of mg of celery leaf extract taken three times per day before meals was shown to reduce blood sugar levels in older adults with pre-diabetes.
However, this limited study was only conducted for a period of 12 days on 16 participants. The flavonoids in celery apigenin, luteolin, and phenolics are protective against oxidative damage to the beta cells of the pancreas. These cells are responsible for producing insulin and regulating glucose levels.
Apigenin, specifically, can help slow the progression of diabetes by preventing cataracts, retinopathy blindness , and neuropathy decreased sensations in hands and feet. Celery is also high in quercetin, a powerful antioxidant that increases glucose uptake in the liver and stimulates insulin secretion to help keep diabetes from progressing. Dietary patterns rich in vegetables are associated with lower rates of heart disease.
Celery is an especially great choice, given its high content of potassium lowers blood pressure , fiber reduces cholesterol levels , and folate prevents inflammation. Celery does provides some natural sodium, which should be limited in a heart-healthy diet.
But it is high in polyphenols that are anti-inflammatory and protective against cardiovascular disease. The vitamins in celery are powerful antioxidants that help prevent age-related macular degeneration, a common cause of vision loss. Along with vitamins E and C, celery provides two forms of vitamin A that are associated with better vision. Lutein and zeaxanthin are specialized carotenoids that accumulate in the retina for concentrated protection. The high fiber and water content of celery, combined with its satisfying crunch and low calorie count, means you can fill up on larger volumes of food without taking in excessive calories.
That makes celery and most other non-starchy vegetables helpful for weight loss. Celery is a good source of folate, which is crucial during the early stages of fetal development. To minimize the risk of neural tube defects and preterm birth, folate supplements are recommended for all women of childbearing age.
Eating leafy greens, like celery, can also help supply the folate required for a healthy pregnancy. Celery allergies can cause mouth itchiness and swelling of the throat, tongue, and lips. Respiratory or skin issues have also been reported. Celery allergies are often associated with pollen allergies and may triggered by cooked and raw celery, as well as celery spice. If you suspect an allergy to celery, see an allergist for a diagnosis.
A cup of chopped celery has about 30 micrograms of vitamin K, which is essential for blood clotting. From Alcohol. Total Carbohydrate. Total Fat. Learn more about these fatty acids and their equivalent names. Vitamin A. Vitamin C. Vitamin D. Vitamin E Alpha Tocopherol. Vitamin K. Vitamin B6. Vitamin B Pantothenic Acid.
Your daily values may be higher or lower based on your individual needs. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs.
Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet. The Amino Acid Score has not been corrected for digestibility, which could reduce its value. Around The Web. Become our Fan on Facebook.
Follow us on Twitter. Find recipes with this ingredient or dishes that go with this food on Self. Search for:. All rights reserved. The Self NutritionData method and system is covered by U. Patent No. Earthbound Farm Organic Celery. Tempeh Lettuce Wraps. Cabbage Soup. Tuna Salad. Pasta Salad. Quinoa Salad. Mixed Green Salad with Cheese.
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