Is Celery Healthy? Celery is known for its high water and low-calorie content. It is made up of 95% water and contains over 5 calories per medium stalk. It contains a high amount of antioxidant compounds such as:
- Carotenes
- Flavonoids
- Alkaloids
- Vitamin C
- Phenolic Acids
- Terpenoids
Because celery contains a high amount of water and fiber it is a great appetite suppressant snack as it will fill you up. It has soluble and insoluble fiber which can help regulate bowel movements while supporting your gut health needs.
Is Celery Healthy? iStock-photo credit: NTCo
Celery has phytonutrients that can help fight oxidative damage and reduce inflammation in the body. And some of those nutrients are:
- Phenolic Acids
- Vitamin C
- Beta-Carotene
- Manganese
There was a 2022 research study that was done in 51 participants who had hypertension. And it revealed that taking 4 celery seed extract capsules daily for one month helped lower blood pressure levels and improved cholesterol levels.
The nutritional value of one cup of raw celery is the following:
- 14 calories
- 3 grams of carbohydrates
- 35 grams of sugar
- 0 grams of fat
Celery has 30 micrograms of Vitamin K, and this Vitamin is known to help with blood clotting while building strong bones.
Antioxidants
The antioxidant in celery has polyphenols compounds which can prevent inflammation in the body. And this can help reduce the risk of blood clots, heart disease and hardening of the arteries which are atherosclerosis.
Celery is a great low calorie hydrating snack that is loaded with lots of antioxidants, dietary fiber, Vitamin K, Vitamin A, iron, calcium, etc.
Potassium
Celery has a great source of potassium as one stick of celery contains 106 grams of potassium. 4 celery sticks contain 424 mg of potassium. And this is over 11% percent of the recommended daily value of 4700 mg of potassium according to the FDA.
The Bottom Line is celery is a healthy snack because of the dietary fiber, potassium and high number of antioxidants in it. These nutrients can help with reducing inflammation in the body while reducing the risk of blood clots and hardening of the arteries.
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References
- Aboody MSA. Cytotoxic, antioxidant, and antimicrobial activities of Celery (Apium graveolens L.). Bioinformation. 2021 Jan 31;17(1):147-156. doi: 10.6026/97320630017147. PMID: 34393430; PMCID: PMC8340686.
- Daley SF, Shreenath AP. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians. [Updated 2025 Dec 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
- Daley SF, Shreenath AP. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians. [Updated 2025 Dec 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
