Celery: Benefits, Nutrition Facts, Allergy and Research

Celery is the crunchy leaf stalk of Apium graveolens, a plant in the carrot family that also gives us celeriac and celery seed. By USDA data, raw celery is about 95% water and has 14 calories per 100 grams, yet a cup of chopped stalks supplies a quarter of the Daily Value for vitamin K. The honest summary of celery benefits is that it is a hydrating, very low-calorie vegetable with some fiber, vitamin K, folate and potassium; the clinical trials people quote mostly tested concentrated celery seed extracts, not stalks. This guide covers celery nutrition, what that research found, and the allergy and sun-sensitivity facts that matter.

Peptide Labs does not sell celery or celery products. This article is general nutrition information, not medical advice.

What is celery?

A 2019 review of celery breeding describes celery as grown for its petioles, the leaf stalks, while celeriac, the same species, is grown for its swollen base (see our celery root guide). Most US supermarket celery is the green, stringy-stalked type sold as a bunch with leaves. The pale inner stalks, called the heart, are more tender. The leaves are edible and taste stronger than the stalks.

Celery seed, sold as a spice and in some supplements, comes from the same plant but is a different plant part with a different chemical makeup, so stalk nutrition does not apply to it.

Celery nutrition: what USDA lists

Values below come from the USDA FoodData Central SR Legacy database, with FDC IDs and %DV based on the FDA Daily Values.

A cup of chopped raw celery also lists 3.0 g of carbohydrate (1% DV), 1.4 g of sugars, 0.7 g of protein and zero starch in USDA data, along with small amounts of vitamin C, calcium and vitamin A (2% to 3% DV each). Cooked celery shows higher numbers per cup mainly because a cup of cooked celery packs in more celery by weight.

One detail surprises people: celery has more natural sodium than most vegetables. USDA lists 80 milligrams per 100 g of raw celery. That is still only 4% DV per cup, but it is why celery is often used as a savory flavor base in soups and stocks.

Celery benefits: what the research supports

Here is what can fairly be said about eating celery as a food:

• Water and volume: at 95% water and 14 calories per 100 g, celery adds crunch and bulk for very few calories, which is why it shows up on low-calorie snack lists next to cucumber.
• Vitamin K: a cup of raw celery gives 25% DV and a cup of cooked celery 47% DV. Vitamin K is needed for normal blood clotting.
• Fiber, folate and potassium: present in modest amounts, adding to totals from other vegetables. See foods high in potassium for richer sources.

The research many articles cite is different. A 2025 systematic review and meta-analysis in Frontiers in Nutrition pooled 10 small randomized trials with 511 adults that tested celery preparations, mostly seed extracts, capsules and powders. It reported lower blood pressure, fasting glucose and triglyceride readings than in control groups, no overall change in cholesterol, and no difference in side effects. The authors flagged substantial differences between studies and small sample sizes, and called for larger, longer trials. Those results come from concentrated preparations, so they do not show that eating celery stalks changes these numbers. Anyone managing blood pressure or blood sugar should talk with a clinician before adding a celery seed product.

Two popular celery claims have their own guides. The juice trend is covered in our celery juice guide, and the idea that celery takes more energy to digest than it provides is checked in our negative-calorie foods guide.

Allergy: celery is a major allergen in Europe

EU food law, Regulation (EU) No 1169/2011, lists celery and products made from it among the 14 allergens that must be highlighted on food labels. In the United States, celery is not one of the nine major food allergens that labels must declare, so people with celery allergy may need to ask the manufacturer whether a product contains it.

Celery allergy is often linked to pollen allergy. A 2024 study of 79 patients with celery allergy found that 80% had antibodies to birch pollen and 77% to mugwort pollen, and 49 had experienced systemic reactions. A 2025 review noted that sensitization to one celery protein, Api g 7, carries a high risk of severe reactions. Lab work shows one birch-related celery allergen breaks down with heat, but others do not, so cooked celery is not automatically tolerated. An allergist can test and advise. Our elimination diet guide explains why food reactions should be investigated with a clinician.

Sun sensitivity, vitamin K and other cautions

Psoralens: celery contains psoralens (furanocoumarins), compounds that can make skin more sensitive to ultraviolet light. A 1990 case report in Archives of Dermatology described a severe, widespread sunburn-like reaction in a woman who visited a tanning salon about an hour after eating a large amount of celeriac, and a 2016 British Journal of Dermatology report described a phototoxic rash linked to a celery diet. Other reports describe stronger skin reactions when people ate celery during PUVA phototherapy, which uses psoralen drugs and ultraviolet light. These reactions are rare. If you receive phototherapy or take light-sensitizing medicines, ask your clinician about large amounts of celery.

Vitamin K and warfarin: NIH and MedlinePlus advise people on warfarin to keep vitamin K intake consistent week to week and to discuss diet changes with their clinician. See foods high in vitamin K.

Potassium and kidney disease: NIH’s Office of Dietary Supplements notes that people with chronic kidney disease can develop high blood potassium; anyone told to limit potassium should follow their care team’s advice on vegetables, including celery.

Celery powder in processed meats: celery is naturally rich in nitrate, which is why celery powder is used as a nitrite source in some processed meats. In a 2020 petition response, the USDA Food Safety and Inspection Service said it intends to propose rules that would bar “No Nitrate or Nitrite Added” claims on meats made with any nitrate or nitrite source, including celery powder. For research on dietary nitrate from vegetables, see our beetroot guide.

Choosing, storing and eating celery

• Pick firm, tightly packed bunches with crisp stalks and fresh-looking leaves.
• Wrap celery loosely and keep it in the refrigerator crisper; limp stalks often firm up in cold water.
• Use the leaves in salads, soups or as an herb; they have a stronger flavor than the stalks.
• Celery, onion and carrot together form a classic flavor base for soups and stews; our carrots guide covers that partner.
• Pair celery with protein-rich dips or peas and other vegetables for more filling snacks and meals.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Peas: Green Peas Nutrition, Health Facts and Forms Compared, Celery Juice: Nutrition, Claimed Benefits and Side Effects, Negative Calorie Foods: The Myth, the Math and the Low-Calorie Foods That Help.