Yes, celery is good for you, though it doesn’t have the special powers social media sometimes claims. It’s about 95% water, with only 14 calories per 100 g, and it provides fiber, vitamin K, folate and potassium, plus a satisfying crunch. That makes it a useful snack and a flavorful base for soups, stews and sauces. Celery juice has become popular as a daily health ritual and for weight loss, but there’s no good evidence that it does anything special, and juicing removes most of the fiber. Eat celery as part of a varied diet, and be aware that celery is a common allergen in some countries.
Celery nutrition
Per 100 g (3½ oz) raw, about 2½ medium stalks, from USDA FoodData Central:
| Nutrient | Amount |
|---|---|
| Calories | 14 kcal |
| Carbohydrate | 3 g |
| Fiber | 1.6 g |
| Net carbs | about 1.4 g |
| Sugars | 1.3 g |
| Protein | 0.7 g |
| Potassium | 260 mg |
| Vitamin K | 29.3 mcg |
| Folate | 36 mcg |
| Vitamin C | 3.1 mg |
Celery isn’t especially rich in most vitamins, but its vitamin K content is useful: 100 g provides about a quarter of the US Daily Value of 120 mcg.
Benefits of celery
Very low in calories
Celery is one of the lowest-calorie foods you can eat, and its crunch and water content make it filling. A few sticks with hummus or peanut butter make a satisfying snack. Our list of healthy snack ideas has more.
Hydration
With about 95% water, celery contributes to your fluid intake, along with other water-rich foods such as cucumber, lettuce and watermelon. Our guide on staying hydrated in hot weather explains how food helps.
Fiber
Celery’s fiber, much of it in the stringy outer strands, supports digestion. It’s a small contribution, though: you’d need to eat a lot of celery to make a big difference to the 30 g of fiber a day the NHS recommends. Beans, whole grains and other vegetables provide more.
Flavor without salt
Celery is a key part of the flavor base for many soups, stews and sauces, along with onion and carrot. Using it adds savory flavor, which can help you use less salt.
Low in carbs
With only about 1.4 g of net carbs per 100 g, celery is a staple on low-carb and keto diets. Our list of keto vegetables includes it.
Does celery juice work?
Celery juice is promoted for weight loss, clearer skin, digestion, lower blood pressure and clearing waste from the body. There’s no good evidence in people to support these claims. Your liver and kidneys already process waste products without help from juices.
Juicing also removes most of celery’s fiber, which is one of its main benefits. If you enjoy celery juice, it’s a low-calorie drink, but eating whole celery is a better choice. Our article on whether green juice is good for you covers the wider trend.
Does celery lower blood pressure?
Celery contains compounds that relax blood vessels in the lab and in animals, and it provides potassium, which helps balance the effects of salt. But there’s little good evidence in people that eating celery lowers blood pressure. Following an overall pattern such as the DASH diet, rich in vegetables, fruit and low-fat dairy and lower in salt, has much stronger evidence.
Possible downsides
- Allergy. Celery can cause allergic reactions, sometimes severe, and it’s one of the allergens that must be highlighted on food labels in the UK and EU. The NHS lists celery among the foods people can be allergic to. Some people with birch or mugwort pollen allergy also react to raw celery.
- Warfarin. Celery contains vitamin K. You don’t need to avoid it if you take warfarin, but keep your intake fairly steady.
- Pesticide residues. Celery often appears in lists of produce with higher pesticide residues. Wash it well under running water, as the FDA advises, or choose organic if you prefer. Conventional celery is still a healthy choice.
- Stringiness. The strings can be hard to digest for some people. Peel the outer stalks with a vegetable peeler.
How to eat more celery
- As a snack with hummus, nut butter, cream cheese or tzatziki.
- In soups and stews, chopped with onion and carrot as a flavor base. Our red lentil soup starts this way.
- In salads, thinly sliced for crunch, for example with apple and walnuts.
- In stir-fries, sliced on an angle.
- The leaves, which have a strong, herby flavor, can be used like parsley.
A quick celery, apple and walnut salad
Thinly slice 3 celery stalks and 1 crisp apple, and toss with a small handful of toasted walnuts, a few celery leaves and a dressing of 1 tablespoon of olive oil, 2 teaspoons of lemon juice and a little Dijon mustard. It serves 2 as a side and takes 10 minutes. The celery adds crunch, the apple sweetness and the walnuts healthy fats.
How to store celery
Wrap celery tightly in foil or keep it in a container in the fridge’s vegetable drawer, where it stays crisp for 1 to 2 weeks. To revive limp celery, stand the stalks in a glass of cold water for an hour. Our guide on how to store fruit and vegetables has more tips.
Common questions
Is celery salt healthy?
Celery salt is mostly salt, mixed with ground celery seed, so it’s high in sodium. Use it sparingly, like ordinary salt.
Can cooked celery cause allergy symptoms?
Yes, in some people. Celery allergy can be triggered by raw or cooked celery, celery seed and celeriac, so people with a celery allergy need to check labels on soups, stocks, spice mixes and ready meals.
Does celery have negative calories?
No. The idea that digesting celery uses more calories than it contains is a myth. Celery is just very low in calories.
Can I eat celery every day?
Yes. It’s a healthy, low-calorie vegetable. Eat it alongside a variety of other vegetables.
Is celery good for weight loss?
It can help as a low-calorie snack that replaces higher-calorie options, but no single food causes weight loss.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
