In This ArticleView AllIn This ArticleHealth BenefitsCelery NutritionChoose and StoreHow to Enjoy
In This ArticleView All
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In This Article
Health Benefits
Celery Nutrition
Choose and Store
How to Enjoy
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That creamy smear of peanut butter on a stalk of crunchy celery is pretty much perfection. And what about yourcrudités platter—can you imagine it without those refreshingly crisp sticks of celery? We bet not. But beyond those classic pairings, you might be scratching your head at what else it is good for. And is celery actuallygoodfor you? We take a look at celery nutrition, the health benefits of celery and more to find out.
Radish, Celery & Cucumber Salad
Health Benefits of Celery
For centuries, civilizations across the globe used celery not as food but as a medicinal herb. This makes sense, saysRobin Foroutan, M.S., RDN, an integrative dietitian nutritionist and spokesperson for theAcademy of Nutrition and Dietetics, who attributes the health benefits of celery to its concentration of antioxidants, which is confirmed in a 2020 study in theInternational Journal of Food Properties.
Here are the nutrition facts for a 1-cup serving of chopped celery, according to theUSDA:
Celery is a good source of vitamin K. One medium stalk of celery supplies about 10% of your daily vitamin K requirements, saysSamantha Cassetty, M.S., RD, a nutrition and wellness expert and co-author ofSugar Shock. While that may not seem like much, she points out that it’s a substantial amount, considering it’s such a small portion of food.Vitamin K is an important nutrientthat helps with blood clotting, wound healing and bone health.
At 95% water, it should come as no surprise that celery is a great hydrating food. It’s also an excellent source of electrolytes, says Foroutan. That, along with its fiber content, makes celery a great food for promoting gastrointestinal motility and regularity
5 Foods That Are Packed with Electrolytes, According to Dietitians
How to Choose and Store Celery
Celery can be found year-round in most U.S. grocery stores. It’s typically sold as heads or as bundles of bagged hearts—which include only the inner, tender stalks.
Outer ribs can be a bit fibrous, but they pack serious celery flavor—use them for making broths, stocks and soups. Inner ribs are softer and their flavor is more subtle, making them perfect for salads and garnishes.
When selecting celery, look for firm bunches that are tightly packed; the stalks should be bright green and the leaves should look crisp, not wilted or brown. When you get home,store the celeryin a plastic bag in the vegetable crisper drawer of your fridge. It should last up to two weeks that way.Or freeze itand use it within 12 to 18 months.
How to Enjoy Celery
Celery is an unsung hero in the culinary world. It’s not flashy or fancy, but it’s loaded with flavor that seasons stocks, broths and sauces, making it the backbone of many dishes. And every part of celery is delicious and edible. Use the stalks for pretty much everything and save those leafy tops for finishing salads or finely chopping as a garnish for soups.
“Celery also makes a great vehicle for egg or tuna salad or a slice of roasted turkey,” says Cassetty. And Foroutan loves juicing her favorite vegetable—combining it with lime and cucumber for a refreshing drink.
Celery Juice: Potential Side Effects and Health Benefits
If you’re looking to up your culinary game, try using celery stalks as skewers, suggestsJackie Newgent, RDN, CDN, a plant-forward culinary nutritionist and author ofThe Clean & Simple Diabetes Cookbook.“I’ve used long thin slices of celery stalks as skewers since they can hold up well to heat—plus, they’re edible which means there’s no waste.”
The Bottom Line
Celery is a crunchy, tasty and nutritious vegetable all on its own. It also makes a great vehicle for nut butters andhummusor other dips. Or you can add it to your favorite recipes for an extra crunch and dose of nutrition.
If you need more inspiration, try some of our favorite celery recipes, includingStir-Fried Celery with Peanuts, andCucumber & Celery Salad.
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