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The nutritional value of celery is said to consist mostly of its vitamin and mineral content, since this vegetable is generally low in calories, fat, and protein. Celery is usually very low in saturated and other fats, but can be high in sodium, with an average sodium content of 35mg per mature stalk. The nutritional value of celery hinges largely on its high levels of vitamins A, C, K, and B6. Other minerals and nutrients generally found in celery include folate, calcium, magnesium, and phosphorous. Celery also usually contains high levels of dietary fiber, manganese, iron, and potassium.
The vegetable known as celery typically produces bundles of green stalks that are about 12 to 16 inches (30.5 to 40.7 cm) long. The stalks may be the most commonly eaten part of the plant, but the whole of the celery plant can be eaten. Celery leaves and seeds are often used to season dishes. The various parts of the plant, including the roots, may be used for medicinal purposes. Celery is believed to have a history of medicinal use dating back to ancient times, and modern research suggests that eating celery may lower blood pressure.
Celery contains virtually no fat, and has about 18 calories per serving size of 3.9 ounces (110 grams). Much of the nutritional value of celery rests on its dietary fiber content, which averages about 0.07 ounces (2 grams) per serving. Dietary fiber is said to help support colon health and prevent type 2 diabetes by helping to stabilize blood sugar.
Vitamin K may be another key component of the nutritional value of celery. The average 3.9 ounce (110 gram) serving of celery may contain as much as 44 percent of the average adult's daily vitamin K requirement. A single serving of celery typically contains 6 to 14 percent of the average adult's daily vitamin C requirement. The same serving of celery usually contains about ten percent of the average adult's daily requirement of vitamin A. A serving of celery usually provides about one percent of the average adult's daily iron requirement, and about four percent of the average adult's daily calcium requirement.
Celery generally contains no fats of any kind, and can be safely eaten in large quantities by most people. Persons on a low-sodium diet are generally advised to be mindful of celery's relatively high sodium content.
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