How Many Calories in Celery?

Celery is a nutritious and low-calorie vegetable that is popular in many diets for weight loss and overall health. It is a great source of fiber, vitamins, and minerals, and it is often used as a base for salads, soups, and other dishes. But just how many calories are in celery, and what other nutritional benefits does this tasty and versatile veggie offer? In this article, we will take a closer look at the caloric and nutritional content of celery, as well as some tips for incorporating it into your diet.

Calorie Content of Celery

One medium stalk of celery (about 11 inches long and 1 inch in diameter) contains about 6 calories. This makes celery a very low-calorie food, making it a popular choice for those trying to reduce their caloric intake or lose weight. A cup of chopped celery contains about 16 calories, while a cup of sliced celery contains about 18 calories.

Nutritional Value of Celery

While celery is low in calories, it is also a good source of several important nutrients. It is a good source of vitamin K, which is important for maintaining bone health and aiding in blood clotting. It is also a good source of vitamin A, which is important for maintaining healthy skin and vision. Celery also contains small amounts of other vitamins and minerals, including vitamin C, folate, and potassium.

In addition to its vitamin and mineral content, celery also contains a number of plant compounds that have potential health benefits. One such compound is called luteolin, which is a flavonoid that has been shown to have antioxidant and anti-inflammatory properties. Celery also contains a compound called apigenin, which has been shown to have anti-inflammatory and antioxidant effects as well.

Potential Health Benefits of Celery

In addition to its low calorie and high nutrient content, celery has several potential health benefits. Here are a few:

Weight Loss: As mentioned earlier, celery is a low-calorie food that can help with weight loss. Its high water content and fiber content can also help to keep you feeling full, which can help to reduce overall caloric intake.

Heart Health: Celery has been shown to have a number of potential benefits for heart health. It is a good source of potassium, which can help to lower blood pressure and reduce the risk of stroke. It is also a good source of fiber, which can help to lower cholesterol levels and reduce the risk of heart disease.

Cancer Prevention: Some studies have suggested that celery may have cancer-preventive properties. The luteolin and apigenin found in celery have both been shown to have anti-inflammatory and antioxidant effects, which may help to reduce the risk of certain types of cancer.

Digestive Health: Celery’s high water and fiber content can help to promote regular bowel movements and improve digestive health.

Potential Drawbacks of Celery

While celery is generally considered a healthy food, there are a few potential drawbacks to consider. One potential issue is that celery can be high in sodium, with one medium stalk containing about 40 milligrams of sodium. This can be a problem for those who need to limit their sodium intake due to high blood pressure or other health issues.

Another potential issue is that celery may cause allergic reactions in some people. Symptoms of a celery allergy can include hives, rash, itching, and difficulty breathing. If you experience any of these symptoms after eating celery, it is important to speak with a healthcare professional.