Herbs & Spices

Celery Seed

Health
ScoreA+

Celery seed is the tiny, intensely flavored fruit of Apium graveolens, an extraordinarily calcium- and iron-rich spice traditionally used for gout and hypertension via blood-pressure-lowering phthalides.

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Why Celery Seed scores 97

Nutrient density30

Protein quality11

Fiber content10

Healthy fats9

Bioactive compounds15

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Manganese 6.6%Iron 5.0%Copper 3.0%Calcium 2.7%Magnesium 2.1%

Nutrition

per_100g

392

Calories

18.1g

Protein

41.4g

Carbs

25.3g

Fat

11.8g

Fiber

Health benefits

Supports healthy blood pressure

emerging evidence

Phthalides, notably 3-n-butylphthalide, relax vascular smooth muscle, producing vasorelaxant and blood-pressure-lowering effects in animal and small human studies

Provides anti-inflammatory and antioxidant activity

moderate evidence

The flavones apigenin and luteolin scavenge free radicals and inhibit inflammatory signaling, the basis for traditional use in gout and arthritis

Acts as a mild diuretic

emerging evidence

Celery seed compounds promote modest fluid excretion, underlying its folk use for water retention

Delivers exceptional calcium, iron, and manganese

strong evidence

Among the most mineral-dense spices, supplying calcium (1767mg), iron (44.9mg), and manganese (7.6mg) per 100g for bone health and oxygen transport

Pairs well with

·Blend with salt to make celery salt for tomato-based drinks, hot dogs, and seafood boils
·Pair with vitamin C-rich tomato and citrus because ascorbate enhances absorption of celery seed's abundant non-heme iron
·Use in vinegar-based pickling brines and coleslaw because acidity carries and brightens its concentrated celery flavor
·Combine with cabbage and potato because the warm, savory seed deepens vegetable dishes when fresh celery is unavailable

Practical tips

·Best timing: Celery seed is a seasoning with no circadian dependency; its minerals and bioactives benefit any meal it flavors.
·Use celery seed sparingly; it is potent and turns bitter if overused
·Make fresh celery salt by grinding the seeds with coarse salt for a brighter flavor than store-bought
·Note that celery is a common allergen and the seed can be photosensitizing in very large amounts
·Buy whole seeds; they retain their potent oils for 3-4 years versus much less for ground celery seed
·Store in an airtight container away from heat, light, and moisture to prevent clumping