Celery (Raw)
Celery is a crunchy and refreshing vegetable that can be enjoyed raw, making it a versatile ingredient for a variety of dishes, from salads to soups, or as a healthy snack. With its crisp texture and mild flavor, celery offers a unique combination of essential nutrients while being low in calories.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 16 kcal |
| Protein | 0.69 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.042 g |
| Carbohydrates | 2.97 g |
| Dietary Fiber | 1.6 g |
| Sugars | 1.34 g |
| Calcium | 40 mg |
| Iron | 0.2 mg |
| Magnesium | 11 mg |
| Phosphorus | 24 mg |
| Potassium | 260 mg |
| Sodium | 80 mg |
| Zinc | 0.13 mg |
| Copper | 35 mcg |
| Manganese | 0.103 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 3.1 mg |
| Thiamin (Vitamin B1) | 0.021 mg |
| Riboflavin (Vitamin B2) | 0.057 mg |
| Niacin (Vitamin B3) | 0.32 mg |
| Vitamin B6 | 0.074 mg |
| Folate (Vitamin B9) | 36 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 22 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Celery is considered an allergenic food for certain individuals, particularly those with an allergy to birch pollen, as cross-reactivity can occur. It is crucial to be cautious when consuming celery if you have any known allergies to related foods or pollen.
Dietary Preferences:
Celery is naturally vegan, gluten-free, and low in calories, making it an excellent choice for a wide range of dietary preferences. It is suitable for individuals following low-carb, low-fat, or plant-based diets. Due to its fiber content, celery also supports digestion, making it a great addition to a balanced diet.
Advice:
Celery is best enjoyed fresh to maintain its nutrient content, particularly its vitamin C and fiber. If you plan to store it, keep celery in the refrigerator, wrapped in a damp towel or placed in a sealed container to preserve its crunch. Itβs a versatile vegetable that can add flavor and texture to salads, smoothies, and even vegetable dips. Whether eaten on its own or paired with other ingredients like hummus or cheese, celery is a great snack for any time of day.
Conclusion:
Celery is more than just a crunchy snackβitβs a nutrient-packed vegetable that offers a variety of vitamins and minerals essential for overall health. With its low-calorie content and rich supply of fiber and antioxidants, celery is a must-have in any healthy kitchen. Whether enjoyed raw, in soups, or as part of a vegetable platter, it provides a delicious, refreshing addition to any meal.
