Celery: A Comprehensive Guide to Its Properties, Benefits, and Nutritional Value

Apio, known as celery in English, is a vegetable that belongs to the Apiaceae family, which includes carrots, parsley, and parsnips. Its crunchy stalks make it a popular low-calorie snack, and it’s a staple in flavor bases such as mirepoix in French cuisine and the holy trinity in Creole cooking. But beyond its culinary uses, celery boasts a variety of health benefits and nutritional components that contribute to overall wellness. This article delves into the myriad properties, health benefits, and nutritional value of celery, providing a thorough overview of this humble yet powerful plant.


Celery is known for its high water content – about 95%, making it exceptionally hydrating. This water-rich vegetable is also a good source of dietary fiber, which aids in digestion and maintains bowel health. Celery contains antioxidants such as flavonoids and vitamin C that help reduce inflammation and protect against chronic diseases. Additionally, compounds such as phthalides in celery can potentially help lower blood pressure and improve vascular health.

Nutritional Value

Celery is low in calories but rich in vitamins and minerals. Here is a breakdown of the key nutrients found in a typical serving (1 cup or about 101 grams) of raw celery:

  • Calories: 16
  • Water: 95.4 grams
  • Protein: 0.7 grams
  • Carbohydrates: 3 grams
  • Dietary Fiber: 1.6 grams
  • Sugars: 1.2 grams
  • Calcium: 40 milligrams
  • Magnesium: 11 milligrams
  • Phosphorus: 24 milligrams
  • Potassium: 260 milligrams
  • Sodium: 80 milligrams
  • Vitamin A: 9% of the Recommended Dietary Allowance (RDA)
  • Vitamin K: 30% of the RDA
  • Vitamin C: 5% of the RDA
  • Folate: 9% of the RDA

In addition to these nutrients, celery also contains small amounts of vitamin E, niacin, pantothenic acid, iron, zinc, and selenium.


  1. Hydration: Due to its high water content, celery is excellent for staying hydrated, which is vital for maintaining bodily functions, including temperature regulation and organ function.
  2. Weight Management: Celery’s low-calorie count and high fiber content make it ideal for weight management. Fiber contributes to a feeling of fullness, helping to reduce overall calorie intake.
  3. Anti-inflammatory Effects: The antioxidants in celery, such as vitamin C and flavonoids, help to reduce inflammation, which is linked to many chronic diseases, including heart disease and cancer.
  4. Blood Pressure Reduction: Phthalides in celery may help lower blood pressure by relaxing the tissues of the artery walls, thereby increasing blood flow.
  5. Digestive Health: The dietary fiber in celery supports digestive health by helping to maintain regular bowel movements and preventing constipation.
  6. Bone Health: Celery is a good source of vitamin K, which is essential for bone health and blood clotting.
  7. Cholesterol Reduction: Some studies suggest that the fiber in celery can help lower cholesterol levels by binding to cholesterol particles and removing them from the body.


Celery, or Apio, is more than just a crunchy addition to a salad or a vehicle for peanut butter. Its high water content, essential nutrients, and health-promoting properties make it a valuable addition to a balanced diet. Whether looking to maintain hydration, manage weight, reduce inflammation, support digestive health, or simply enjoy a nutritious snack, celery offers a range of benefits that can contribute to overall well-being. Including this versatile vegetable in your diet can be a simple yet effective step toward a healthier lifestyle.

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