Celery stalk: nutrition per 100 g

1. 01

   Beta-carotene ranks 4th of 31

   Celery stalk carries 465 micrograms of beta-carotene per 100 g, 4th of 31 vegetables with a value and 39th of 160 foods. The darker green outer stalks and leaves hold the most.

2. 02

   Very low in calories

   With 16 kcal and 92.9 g water per 100 g, celery is one of the lightest foods in the tables. It adds crunch and flavour almost without adding energy.

3. 03

   Iron and calcium for a stalk

   Each 100 g supplies 1.36 mg iron, 8th of 39 vegetables, and 39 mg calcium, 10th. For a man, the iron covers 7 per cent of his daily requirement.

4. 04

   Potassium and vitamin K1

   Celery has 298 mg potassium and 25.9 micrograms of vitamin K1 per 100 g. Its vitamin C is modest at 12.3 mg, and its sodium is low at 11 mg.

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.

• Manchow or hot and sour soup: finely chopped celery sauteed with garlic, ginger and green chilli as the flavour base.
• Vegetable fried rice and Hakka noodles: a handful of diced celery tossed in with cabbage, carrot and spring onion.
• Clear vegetable soup or stock: celery simmered with onion, carrot and peppercorns.
• Sliced raw into a salad with apple, cucumber, peanuts and a curd and mustard dressing.
• Celery leaves chopped into a green chutney or over dal in place of some coriander.

Celery juice is promoted online as a cleansing drink, but there is no good evidence that it does anything special; juicing also strips out most of the fibre. Eating the stalks whole is the better habit. Celery is one of the common food allergens in Europe and can cause reactions, sometimes severe, in sensitive people, often along with birch pollen or spice allergies. Anyone who notices itching or swelling after eating it should stop and speak to a doctor. The stalks hold soil at the base, so separate and wash them well.

Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.

• Spring onion

  Nutrition per 100 g, from IFCT 2017.

• Parsley

  Nutrition per 100 g, from IFCT 2017.

• Cabbage

  Nutrition per 100 g, from IFCT 2017.

• Capsicum

  Nutrition per 100 g, from IFCT 2017.

• Carrot

  Nutrition per 100 g, from IFCT 2017.

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