Food guide

Celery

A crunchy, hydrating stalk used mostly for flavour base and snacking.

VegetablesPlant-Based

Celery, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of celery for fair comparison. Typical serving: 1 cup chopped (101 g) — 16 kcal per 101 g serving.

Nutrition information for Celery
Nutrient	Per 100 g	Per serving (101 g)	Per 100 kcal
Energy	16 kcal	16 kcal	100 kcal
Protein	0.7 g	0.7 g	4.4 g
Carbohydrate	3 g	3 g	18.8 g
Fat	0.2 g	0.2 g	1.3 g
Fibre	1.6 g	1.6 g	10 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of celery, with a typical serving and FDA Daily Value for adults.

Micronutrients for Celery
Nutrient	Per 100 g	Per serving (101 g)	% DV
Vitamins
Vitamin A	22 µg	22.2 µg	2%
Vitamin C	3.1 mg	3.1 mg	3%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.27 mg	0.27 mg	2%
Vitamin K	29.3 µg	29.6 µg	24%
Thiamin	0.021 mg	0.021 mg	2%
Riboflavin	0.057 mg	0.058 mg	4%
Niacin	0.32 mg	0.32 mg	2%
Vitamin B6	0.074 mg	0.075 mg	4%
Folate	36 µg	36.4 µg	9%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.25 mg	0.25 mg	5%
Choline	6.1 mg	6.2 mg	1%
Minerals
Calcium	40 mg	40.4 mg	3%
Iron	0.2 mg	0.2 mg	1%
Magnesium	11 mg	11.1 mg	3%
Phosphorus	24 mg	24.2 mg	2%
Potassium	260 mg	263 mg	6%
Sodium	80 mg	80.8 mg	3%
Zinc	0.13 mg	0.13 mg	1%
Selenium	0.4 µg	0.4 µg	<1%
Copper	0.035 mg	0.035 mg	4%
Manganese	0.1 mg	0.1 mg	4%

Source: USDA FoodData Central — Celery, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat celery?

Part of the soffritto base that makes stews and soups taste complete.
A sturdy vehicle for nut butters and dips.
Very low calorie for the volume eaten.

How to include it

Dice with onion and carrot as a base for stews.
Fill sticks with peanut butter or hummus.
Slice thinly into salads with apple and walnuts.

Things to consider

Celery juice claims are marketing, not evidence — the whole stalk is the useful form.
Naturally contains sodium, which is negligible in normal portions.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Carrots, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

Carrots, raw

The most reliable everyday source of beta-carotene, absorbed better with a little fat.

kcal: 41
protein: 0.9 g
fibre: 2.8 g

per 100 g · Typical serving: 1 cup chopped, raw (128 g)

Onion, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesPlant-Based

Onion, raw

The flavour base of most cuisines, with quercetin and prebiotic fructans.

kcal: 40
protein: 1.1 g
fibre: 1.7 g

per 100 g · Typical serving: 1 medium onion, raw (110 g)

LegumesPlant-Based

Hummus

Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.

kcal: 173
protein: 5 g
fibre: 4.3 g

per 100 g · Typical serving: 2 tbsp (30 g)

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