Celeriac (Raw) – Nutritional Information & Benefits
Celeriac, also known as celery root, is a versatile root vegetable that offers a variety of essential nutrients and health benefits. Commonly used in soups, stews, and salads, it adds a mild, earthy flavor with a hint of celery. Below is the detailed nutritional information for raw celeriac, highlighting its key components and the benefits it can bring to your diet.
Nutritional Information (Per 100g of Raw Celeriac)
| Nutrient | Amount |
|---|---|
| Energy | 42 kcal |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Saturated Fats | 0.079 g |
| Carbohydrates | 9.2 g |
| Fiber | 1.8 g |
| Sugar | 1.6 g |
| Calcium | 43 mg |
| Iron | 0.7 mg |
| Magnesium | 20 mg |
| Phosphorus | 115 mg |
| Potassium | 300 mg |
| Sodium | 100 mg |
| Zinc | 0.33 mg |
| Copper | 0.07 mcg |
| Manganese | 0.158 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 0.7 mg |
| Vitamin B6 | 0.165 mg |
| Folate | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.36 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Celeriac (Raw)
Celeriac is an excellent addition to a balanced diet due to its low-calorie content and significant amounts of dietary fiber, which supports digestive health. Its moderate carbohydrate content makes it suitable for those managing their blood sugar levels. With only a small amount of fat, including minimal saturated fats, it’s a heart-healthy choice. Additionally, celeriac provides key vitamins and minerals:
- Rich in Fiber: Celeriac is a great source of dietary fiber, which helps in maintaining healthy digestion and may prevent constipation.
- Low in Calories: At just 42 kcal per 100g, celeriac is a low-calorie food, making it ideal for those watching their caloric intake.
- Vitamin C: The 8 mg of Vitamin C in celeriac contributes to immune system support, skin health, and antioxidant protection.
- High in Potassium: With 300 mg of potassium, celeriac helps regulate fluid balance, muscle function, and blood pressure.
- Mineral Content: Celeriac also contains a range of minerals, including calcium (43 mg), magnesium (20 mg), and phosphorus (115 mg), which are essential for bone health and cellular functions.
Allergen Information
Celeriac is generally considered safe for most people; however, it belongs to the Apiaceae family, which includes celery, carrots, and parsley. Those with a known allergy to celery or other members of this plant family may experience an allergic reaction and should avoid consuming celeriac.
Dietary Preferences
Celeriac is naturally:
- Gluten-Free: Suitable for those following a gluten-free diet.
- Low in Fat: Ideal for those looking to reduce fat intake.
- Low in Sugar: A good option for those on low-sugar diets or managing diabetes.
- Vegan-Friendly: Celeriac is plant-based, making it suitable for vegan diets.
How to Use Celeriac
Celeriac can be enjoyed in a variety of ways. Whether you choose to boil, roast, or eat it raw, it adds texture and flavor to any dish. It’s often used in soups and stews, shredded into salads, or pureed for a creamy mashed vegetable alternative. Try it as a substitute for potatoes in many recipes for a lower-carb, nutrient-rich option.
Culinary Tips:
- Raw: Shredded into salads or used as a crunchy topping for various dishes.
- Mashed: Boiled and mashed, celeriac can replace mashed potatoes, offering a unique twist.
- Roasted: Roasted celeriac can develop a rich, caramelized flavor, perfect as a side dish or in a vegetable medley.
Conclusion
Celeriac is a nutritious, low-calorie root vegetable that is versatile in the kitchen and provides a variety of health benefits. With its high fiber content, essential vitamins, and minerals, it makes for an excellent addition to any balanced diet. Whether you enjoy it raw, cooked, or mashed, celeriac adds a unique taste and texture to a wide range of dishes. Incorporating this nutrient-dense root vegetable into your meals can support digestive health, improve bone health, and contribute to overall well-being.
