Celery (Fresh)
Celery is a versatile, low-calorie vegetable known for its crisp texture and refreshing flavor. It is commonly used in salads, soups, and stews, or enjoyed as a crunchy snack. Rich in water content, celery is also a source of various vitamins and minerals, making it a healthy addition to many dishes. Below is a detailed nutritional breakdown of fresh celery:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 56 kcal |
| Protein | 0.81 g |
| Total Fat | 1.61 g |
| Saturated Fat | 0.40 g |
| Carbohydrates | 9.68 g |
| Fiber | 0.80 g |
| Sugar | 1.61 g |
| Calcium | 81.0 mg |
| Iron | 0.0 mg |
| Magnesium | 0.0 mg |
| Phosphorus | 0.0 mg |
| Potassium | 484.0 mg |
| Sodium | 331.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.0 mg |
| Riboflavin (B2) | 0.0 mg |
| Niacin (B3) | 0.0 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Celery is generally safe for most people, but it can be a potential allergen for individuals who suffer from celery allergies. This is relatively common in certain parts of the world, particularly in Europe. People with this allergy may experience symptoms ranging from mild oral irritation to severe anaphylaxis, so it’s crucial to be aware of this in food preparations.
Dietary Preferences
Celery is suitable for a wide range of dietary preferences, including:
- Vegan: Celery is plant-based and can be enjoyed by those following a vegan lifestyle.
- Gluten-Free: Celery naturally contains no gluten, making it a safe choice for individuals with celiac disease or gluten sensitivity.
- Low-Calorie: As a low-calorie vegetable, celery is perfect for those looking to manage their weight or reduce calorie intake.
- Low-Carb: With its minimal carbohydrate content, celery is a great option for those following a low-carb or ketogenic diet.
Tips for Use
Celery can be enjoyed in various ways:
- Snacking: Enjoy it raw with a dip, such as hummus or guacamole, for a healthy, crunchy snack.
- In Soups and Stews: Add chopped celery to soups, stews, or broths to enhance the flavor.
- In Salads: Celery can be sliced thinly and added to salads for a refreshing crunch.
- Smoothies: Add celery to vegetable-based smoothies for a nutritious boost.
Conclusion
Celery is a hydrating, low-calorie vegetable that provides various health benefits, from supporting digestive health with its fiber content to promoting heart health with its potassium levels. It’s a versatile ingredient that can be included in a wide array of dishes or eaten alone as a healthy snack. Its mild taste and crisp texture make it a fantastic addition to any meal. Whether you’re looking to enhance a soup or simply enjoy it as a snack, celery is a nutritious and refreshing choice.
