Vegetable · Stem Vegetable

Celery

Health
ScoreA

Celery is a low-calorie, water-rich vegetable rich in potassium and bioactive compounds that support cardiovascular and metabolic health. Its high water content and mineral profile make it valuable for hydration and electrolyte balance.

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Why Celery scores 85

Nutrient density31

Protein quality7

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 21%Vitamin B6 12%Folate 7.6%Potassium 4.8%Manganese 3.8%

Nutrition

per_100g

Calories

0.5g

Protein

3.3g

Carbs

0.2g

Fat

Fiber

Health benefits

Blood pressure regulation and cardiovascular protection

moderate evidence

High potassium content (265 mg/100g) counterbalances sodium and reduces arterial stiffness; phthalides relax blood vessel walls and improve endothelial function

Anti-inflammatory and antioxidant support

moderate evidence

Polyacetylenes and phthalides inhibit pro-inflammatory cytokines and reduce oxidative stress markers in vascular tissue

Urinary health and kidney stone prevention

emerging evidence

Potassium promotes favorable urine pH and sodium-potassium balance, reducing crystal formation risk

Metabolic and weight management support

moderate evidence

High water content (95%) provides satiety with negligible calories; low glycemic load maintains stable blood glucose

Liver detoxification support

emerging evidence

Compounds including luteolin stimulate Phase I and Phase II detoxification enzyme systems

Pairs well with

·Pair with fatty fish (salmon, mackerel) because potassium enhances omega-3 efficacy in reducing inflammation and supporting endothelial function
·Combine with turmeric because curcumin and celery's phthalides have synergistic anti-inflammatory effects on vascular tissue
·Serve with hummus or tahini because healthy fats increase absorption of fat-soluble compounds and improve satiety
·Pair with beets because both are nitrate-rich and work synergistically to improve nitric oxide production and blood flow
·Combine with cruciferous vegetables (broccoli, kale) because DIM-containing compounds and glucosinolates support phase II detoxification pathways

Practical tips

·Best timing: Celery is exceptionally low in fermentable carbohydrates and can be consumed any time without digestive concerns. Morning or pre-meal consumption may enhance satiety; midday consumption supports hydration and electrolyte balance.
·Store celery upright in a glass of water in the refrigerator to maintain hydration and extend freshness up to 2 weeks
·Consume celery with its leaves, which contain 3x the calcium and significantly more micronutrients than stalks alone
·Eat celery raw or lightly steamed to preserve heat-sensitive phthalides; avoid prolonged cooking which degrades bioactive compounds
·Choose organic celery when possible, as conventional varieties may accumulate pesticide residues due to high water content
·Include celery seeds in meals (½-1 teaspoon daily) for concentrated bioactive compounds; they contain higher levels of phthalides than stalks