Celery: Uses, Nutrition, Prep, and Safety
You probably think celery is bland, but it’s a low-calorie workhorse in the kitchen and a useful ingredient for health-focused meals. One 100‑gram stalk has about 16 calories, roughly 3.5 g carbs and 1.6 g fiber, plus vitamin K and potassium. That makes celery a good choice for snacking, soups, or a crunchy addition to salads.
How you choose celery matters. Look for firm, bright-green stalks and tight leaves. Avoid limp or brown-tipped stalks. If you buy organic, focus on the leafy top and young stalks — those hold most of the flavor. Store celery unwashed in the crisper drawer wrapped in a damp paper towel inside a plastic bag; it keeps for about one to two weeks. If it softens, chop and freeze for stocks and cooked dishes.
Simple ways to use celery
Use raw stalks with nut butter or hummus for a quick low-calorie snack. Chop celery into salads, stews, and stir-fries for texture and mild flavor. Add celery leaves as a herb—chopped small they brighten soups and dressings. Celery seeds are a great spice in pickles, coleslaw, or potato salad. For meal prep, slice stalks into sticks and store in water in the fridge to keep them crisp for several days.
Nutrition, juicing, and safety tips
Celery delivers hydration and micronutrients with very few calories. Juicing concentrates some vitamins but removes most fiber; drinking celery juice can be a quick vitamin hit but won’t fill you like eating the whole stalk. If you take blood thinners such as warfarin, mention celery intake to your doctor—celery contains vitamin K which can affect clotting control. Also be aware: celery allergy exists and can be serious for a minority of people, especially in regions that list celery as a common allergen.
People sometimes take celery seed or extract supplements for supposed anti-inflammatory or blood‑pressure effects. The evidence is mixed and doses vary across products. Don’t combine these supplements with blood pressure or anticoagulant drugs without checking with your healthcare provider. Pregnant or nursing people should avoid concentrated herbal supplements unless advised by their clinician.
Quick kitchen tips: to soften celery fast, simmer chopped stalks in a little stock for 5–8 minutes before adding to dishes. To boost flavor in soups, roast celery with onion and carrot before blending. For snacks, spread cream cheese or peanut butter on the inside curve of a stalk—kids and adults both love it.
If you're on keto or low-carb diets, celery fits easily—use stalks as dipping vessels instead of bread. In soups and stews, celery adds savory depth without extra calories. If pesticide exposure is a concern, peel the outer stalks or choose organic for pre-washed cut products. For long-term storage, chop and freeze in measured portions to speed future meal prep.
Celery is cheap, lasts well, and does more than add crunch. Use it whole for fiber, juice for quick vitamins, and seeds for spice—but always keep safety in mind if you take meds or have food allergies.
