Health Nutrition & Diet Is Celery Good for You? An RD Shares the Top Health Benefits These ultra-crunchy veggies are overflowing with water, micronutrients, gut-healthy fiber, and more. By Lacey Muinos Updated on August 19, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Close Photo: Claudia Totir/Getty Images There’s no doubt that celery is a delicious snack and a versatile veggie for soups and salads, but can a vegetable so mild and unassuming actually pack that much of a nutritional punch? As it turns out, celery is full of nutritional value, is very hydrating, and contains tons of antioxidants. We spoke to a registered dietitian nutritionist who shares some science-backed health benefits of celery, which will give you several reasons to eat (or drink) more of it. Kristen Carli, MS, RD, is a registered dietitian nutritionist and the owner of Camelback Nutrition & Wellness. Celery Nutrition Celery isn't only an edible spoon for dipping in jars of peanut butter late at night. Here's a look at what is inside 1 cup of chopped celery (or about 101 grams). Water - 96.4 gramsCalories - 14.1 kcalProtein - 0.697 grams (1.39% of the recommended daily value or DV)Fat - 0.172 gramsCarbohydrates - 3 gramsFiber - 1.62 grams (5.79% DV)Sugars - 1.35 gramsCalcium - 40.4 milligrams (4.04% DV)Iron - 0.202 milligrams (1.12% DV)Magnesium - 11.1 milligrams (2.78% DV)Potassium - 263 milligrams (5.60% DV)Sodium - 80.8 milligrams (3.51% DV)Zinc - 0.131 milligrams (1.19% DV) While celery is packed with health benefits, there is still a such thing as eating too much of it. While it's okay to eat celery every day, excessive celery consumption can cause gas and bloating because celery is very high in fiber. When consumed in large amounts, fiber can cause digestive issues for some people. As with most foods, moderation is key. Health Benefits of Celery In case you need more reasons to add celery to your diet, here are some science-backed ones. 01 of 08 Hydrates In addition to making sure you’re getting enough nutrients, it’s important to drink plenty of fluids every day. The general recommendation is to drink eight cups of water per day, but the Academy of Nutrition and Dietetics says women should aim for a total water intake of 11.5 cups per day, and men should aim for about 15.5 cups daily. While this may sound like a lot, remember that you can get about 20% of your fluid needs from hydrating foods and other healthy beverages. Water is the ultimate hydrator, and one of the key benefits of celery is its high water content. In fact, celery is made up of approximately 95% water, according to UCLA Health. Eating your veggies shouldn’t replace drinking plenty of water, but it can certainly contribute to keeping you hydrated while also offering a variety of nutrients to boot. 02 of 08 Reduces Inflammation Antioxidants fend off free radicals, unstable molecules that contribute to many leading diseases. Fortunately, celery is full of antioxidants that effectively scavenge free radicals, as shown by a 2019 study in the International Journal of Food Properties. “Celery is high in many antioxidants including vitamin C, beta-carotene, and flavonoids,” explains Kristen Carli, MS, RD, registered dietitian nutritionist and the owner of Camelback Nutrition & Wellness. “Research shows that antioxidants can help fight against and prevent chronic disease inflammation that can lead to heart disease, type 2 diabetes, and even cancer.” 03 of 08 Boosts Gut Health Dietary fiber is the underrated nutrient that most Americans could benefit from getting more of. Fiber plays an essential role in gut microbiome health and digestive regularity, and helps slow the way glucose is processed in your system, keeping blood sugars more stable. Recently, the importance of eating more fiber is becoming more clear. “Because celery is 95% water, the amount of fiber found in a serving of celery is quite high,” Carli says, adding that researchers have found that high-fiber diets are negatively associated with colon cancer risk (negative being a good thing in this case). A cup of raw celery contains about 2 grams of fiber, according to USDA data. The 2020-2025 Dietary Guidelines for Americans recommend 22 to 28 grams daily for women and 28 to 31 grams per day for men. If you’re wondering about celery juice, keep in mind that juicing or blending a piece of produce removes a lot (if not most) of the fiber. It’s totally safe to drink, and it’s certainly not bad for you, but know that you’re not getting the fiber you would be otherwise when you eat celery whole. 04 of 08 Supports a Healthy Pregnancy Folic acid is especially important during pregnancy, which is why it's commonly found in prenatal vitamins. It’s a form of folate (vitamin B9), which is an essential nutrient for the entire body, but especially for pregnancy. According to the American Pregnancy Association, folate can prevent miscarriage and birth defects. It’s important to get plenty of this nutrient before you are even pregnant. Food sources of folate are a great way to get the nutrients you need. Per the USDA, a cup of raw celery contains more than 43 micrograms (mcg) of folate. The average adult requires about 400 mcg, while a pregnant woman should aim for 600 mcg, notes the Harvard T.H. Chan School of Public Health. So, a serving of celery can satisfy up to 10% of your need for folate. 05 of 08 Aids Blood Clotting A cup of celery packs about 35 mcg of vitamin K, per the USDA. The National Institutes of Health estimates adult men and men need about 120 mcg and 90 mcg, respectively, per day, so 1 cup of celery can meet up to 39% of your daily need. Vitamin K is often referred to as the blood clotting vitamin. Like its nickname suggests, the body needs it for healthy blood clotting, though it’s also important for healthy bones, per the National Library of Medicine. Leafy vegetables like celery are among the best food sources of vitamin K. 06 of 08 Lowers Blood Pressure Celery can help decrease blood pressure due to the phytochemicals called phthalides. These are responsible for relaxing the tissues of the artery walls, which boosts blood flow and, ultimately, reduces pressure. Celery is also rich in minerals like potassium and magnesium, both of which are known for their roles in regulating blood pressure. Celery also has a natural diuretic effect, which helps to flush out excess sodium from the body. This can also facilitate blood pressure control. And the anti-inflammatory properties have a clear impact on cardiovascular health, as well. 07 of 08 Builds Stronger Bones Celery provides vitamin K, which is essential for bone health and helps in calcium absorption. Adequate vitamin K intake is crucial for maintaining bone density and reducing the risk of fractures. Vitamin K also plays a role in the formation of osteocalcin, which is a type of protein that strengthens bone tissue. Therefore, adding celery to your diet can contribute to your overall skeletal health and help prevent osteoporosis and other bone-related diseases. 08 of 08 Provides an Easy Snack Celery is a super easy snack to reach for when you're feeling hungry enough to munch on something small, but not hungry enough for a full meal. You don't need to cook it; just wash it, and enjoy it. You can eat celery stalks plain, but they don't have a ton of flavor—so dipping it in something like peanut butter is a healthy and more fulfilling snack option. You can also chop it up and add it to salads, smoothies, or dips. Delicious Celery Recipes Traditionally, celery has been associated with ants on a log, mirepoix soup starters, or vehicles for hummus and other dips. It’s the perfect crunchy crudités addition, crispy salad embellishment, or tender chicken soup ingredient. Here are some of our favorite celery recipes. Celery-Scallion Relish Greg DuPree Celery is great for everything, from soups and salads to even a relish. This relish recipe combines it with mint and scallions, as well as garlic, lemon juice, olive oil, honey, salt, and pepper for a flavorful side dish. You can whip it together in just 10 minutes. GET THE RECIPE Celery, Cucumber, and Pineapple Juice Smoothie Levi Brown Celery is a versatile veggie that easily mixes well with all kinds of other veggies because it has such a plain flavor (even though it packs so many nutrients!). Toss some celery into the blender with pineapple, cucumber, fresh basil, lime juice, water, and a pinch of salt for a delicious and revitalizing smoothie. GET THE RECIPE Chickpea Salad Sandwich You often see celery in soups and salads, but it also makes a great addition to a sandwich. The celery adds a satisfying crunch to this chickpea salad sandwich. Toast the bread if you want even more crunch. GET THE RECIPE Stir-Fried Shrimp and Celery How about some stir-fried shrimp for a seafood and veggie dinner? The veggies: Some snow peas, garlic cloves, grated ginger, and celery. Toss it over a bed of rice, and voila. GET THE RECIPE Classic Chicken Soup You can never go wrong with a classic chicken noodle soup, any time of year, any weather. This one calls for crunchy bits of celery, which soak up some of the salty broth and offer dimension. GET THE RECIPE How to Store Celery So It Stays Fresh Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Celery, raw." U.S. Department of Agriculture. Academy of Nutrition and Dietetics. How much water do you need? UCLA Health. 15 foods that help you stay hydrated. Liu DK, Xu CC, Zhang L, et al. Evaluation of bioactive components and antioxidant capacity of four celery (Apium graveolens L.) leaves and petioles. Int J Food Prop. 2020;23(1):1097-1109. doi:10.1080/10942912.2020.1778027 Kooti W, Daraei N. A review of the antioxidant activity of celery ( apium graveolens L). J Evid Based Complementary Altern Med. 2017;22(4):1029-1034. doi:10.1177/2156587217717415 Cronin P, Joyce SA, O'Toole PW, O'Connor EM. Dietary fibre modulates the gut microbiota. Nutrients. 2021;13(5):1655. doi:10.3390/nu13051655 Ma Y, Hu M, Zhou L, et al. Dietary fiber intake and risks of proximal and distal colon cancers. Medicine. 2018;97(36):e11678. doi:10.1097/md.0000000000011678 U.S. Department of Agriculture. Celery, raw. USDA. Dietary Guidelines for Americans 2020 -2025 Make Every Bite Count with the Dietary Guidelines. UC Davis Health. 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