Key Points
\nAdding celery to your diet is an easy way to stay hydrated, nourished, and boost overall wellness.Celery provides fiber, vitamins, minerals, and antioxidants that support bone health, blood pressure, and immune function.Whether eaten whole or juiced, celery is a versatile, low-calorie food that fits into many meals and snacks.<\/p>\n
Celery is one of those vegetables that everyone recognizes, but we often tend to overlook. Who gets excited about celery? It gets little fanfare when it shows up in soups<\/a>, on crudit\u00e9 platters<\/a>, and in the occasional juice. But nutrition experts say there’s a lot more to celery than a crunchy bite that’s low in calories, and that it deserves a regular spot in your diet. You might be surprised by what they have to say about this humble vegetable.\n<\/p>\n Dawn Jackson Blatner, RDN, CSSD, is a sports dietitian<\/a> specializing in joyful nutrition for optimal health Debunking the ‘Negative Calorie’ Myth <\/p>\n For years, celery has been labeled a “negative calorie food,” supposedly requiring more energy to chew and digest than it provides. Both Maya Feller, MS, RD, CDN and Dawn Jackson Blatner, RDN, CSSD agree: that\u2019s a myth. While celery is extremely low in calories\u2014one medium stalk has fewer than six\u2014it still contributes some energy. A small study did find that digestion burns most of those calories, but not all of them. In short: celery is low-calorie, but it isn\u2019t calorie-negative.\n<\/p>\n The Nutrients and Benefits of Celery <\/p>\n Fiber and hydration: A serving of celery (about three medium stalks) delivers around two grams of fiber<\/a> and nearly half a cup of water, making it both filling and hydrating.\n<\/p>\n Vitamins and Minerals: Celery is an excellent source of vitamin K, important for bone health and blood clotting, and provides folate (cell health), potassium (blood pressure support), and vitamin C (immune function and collagen production).\n<\/p>\n Antioxidants: Celery also contains antioxidant compounds, including apigenin, luteolin, caffeic acid, and ferulic acid. Research suggests these plant chemicals may have anti-inflammatory<\/a> effects.\n<\/p>\n While Feller points out that celery won\u2019t dramatically transform your health, it can play a steady, supportive role in a balanced diet.<\/p>\n Hydration Help <\/p>\n Celery is about 96 percent water, so eating it does contribute to daily hydration. Three stalks equal roughly four ounces of water, which is meaningful. Pair that with its electrolytes, and you\u2019ve got a crunchy, hydrating snack.\n<\/p>\n A Few Things to Watch For <\/p>\n Celery does contain natural sodium, but in small amounts balanced by potassium. If you\u2019re taking blood thinners (vitamin K can interfere with them) or certain thyroid medications, Feller advises checking with your healthcare provider before going all in.\n<\/p>\n Celery Juice vs. Whole Celery <\/p>\n Celery juice<\/a> had its wellness moment recently, and the verdict is mixed. Juicing strips away much of celery\u2019s fiber but concentrates certain electrolytes like sodium, potassium, magnesium, and calcium. Blatner notes this makes it a natural electrolyte drink\u2014potentially comparable to sports powders\u2014while Feller cautions that some people may experience digestive side effects (like too many trips to the bathroom). The consensus: celery juice can be a refreshing addition, but eating the stalks offers more fiber and satiety.\n<\/p>\n 5 Easy, Delicious Ways to Eat More Celery <\/p>\n Beyond munching on raw sticks, celery shines in the kitchen. Try these ideas:\n<\/p>\n Stir-fries<\/a>: Toss with cashews and a splash of chili oil, then top with an egg and rice. The Healthy Conclusion\u2014Celery Is a Solid Choice <\/p>\n Celery won\u2019t revolutionize your health, but it\u2019s crisp, hydrating, nutrient-rich, and versatile. As Feller puts it, \u201cPeople just don\u2019t eat enough plants.\u201d Celery offers an easy way to add another vegetable\u2014whether in a stir-fry, juice, or as a crunchy snack.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Points Adding celery to your diet is an easy way to stay hydrated, nourished, and boost overall…\n","protected":false},"author":2,"featured_media":146480,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-146479","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/146479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=146479"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/146479\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/146480"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=146479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=146479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=146479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMaya Feller, MS, RD, CDN, founder of Brooklyn-based Maya Feller Nutrition<\/a>, is a registered dietitian nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World<\/p>\n
\nSoups and stews: Use it as a base<\/a> for flavor while cutting back on added salt.
\nSnack plates: Pair with hummus<\/a>, guacamole, or nut butter.
\nClassic ants on a log: Celery + nut butter + raisins = a snack with protein, healthy fat, carbs, and hydration.
\nSmoothies: Add a stalk to your favorite smoothie<\/a> for freshness and extra electrolytes.<\/p>\n