FoodScore
0/ 100
Goodvegetable· 100 g

Celery Raw

Celery is a minimally processed vegetable with a FoodScore of 60/100, earning a "Good" rating primarily due to its whole food status and low calorie count.

  • This minimally processed vegetable is classified as NOVA 1, indicating it is a whole food.
  • Celery contains only 0.49g of protein and 0g of fiber per 100g serving.
  • With 97.21mg of sodium per 100g, it contributes a small amount to daily intake.
  • It provides 265.2mg of potassium, which is 6% of the Daily Value.
  • Celery is very low in calories, with 0 calories per 100g serving.
  • Scores -5 points above the vegetable category average (65/100 across 71 foods).
Fiber
0g
0% of Daily Value
Protein
0.49g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
97.21mg
4% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

Celery achieves a FoodScore of 60 out of 100, placing it in the "Good" category. The primary driver for its score is its status as a whole, unprocessed food, which earns a significant bonus of +10 points. As a NOVA class 1 food, it aligns with dietary guidelines that emphasize consuming foods in their natural or minimally altered states. Furthermore, celery contributes no added sugar, no saturated fat, and is very low in calories (0 calories per 100g), which are all positive attributes. However, its nutritional density for other key nutrients is modest. It provides only 0.49g of protein and 0g of fiber per 100g, and relatively low percentages of the Daily Value for vitamins and minerals like potassium (6%), calcium (4%), and magnesium (3%). To achieve a higher score, celery would need to offer more substantial amounts of dietary fiber or essential vitamins and minerals beyond its current profile.

Health benefits

What the nutrients in celery raw actually do for you, grounded in established dietary science.

Supports Hydration

Celery is notably high in water content, making it an excellent food for maintaining hydration. While specific water percentages aren't listed, its very low calorie count and crisp texture are indicative of a high water volume. Adequate hydration is crucial for numerous bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Incorporating water-rich foods like celery into your diet can help contribute to your overall daily fluid intake, especially for those who find it challenging to drink enough plain water. However, it should not replace plain water as the primary source of hydration.

Contributes to Electrolyte Balance

Celery provides a modest amount of potassium, with 265.2mg per 100g, which is 6% of the Daily Value. Potassium is an essential electrolyte that plays a vital role in maintaining fluid balance, nerve signals, and muscle contractions. Dietary guidelines emphasize the importance of consuming enough potassium to support healthy blood pressure. While 100g of celery offers a small contribution, regular consumption of potassium-rich vegetables can collectively help meet daily requirements. It's important to note that celery alone won't fulfill all potassium needs, but it's a beneficial part of a varied diet.

Low Calorie and Fat Content

With 0 calories and only 0.16g of total fat per 100g, celery is an exceptionally low-calorie food. This characteristic makes it a suitable choice for individuals looking to manage their calorie intake without sacrificing volume. Foods with low energy density, like celery, can help promote satiety and reduce overall calorie consumption when incorporated into meals or as snacks. The absence of saturated fat and trans fat further supports its profile as a heart-healthy option. However, its low-calorie nature means it won't provide substantial energy for active individuals.

Source of Trace Minerals

Celery contains small but present amounts of various trace minerals, including 46.28mg of calcium (4% DV) and 10.93mg of magnesium (3% DV) per 100g. Both calcium and magnesium are important for bone health, muscle function, and nerve transmission. While these percentages are not high, consuming a variety of vegetables like celery ensures a broader intake of these essential micronutrients that contribute to overall bodily functions. Relying solely on celery for these minerals would not be sufficient, but it adds to the nutritional diversity of a diet.

How to eat it

Celery is a versatile vegetable commonly consumed raw in the US diet, often as a snack or an ingredient in salads and side dishes. Its crisp texture and mild, slightly salty flavor make it a popular addition to many meals. It's frequently paired with dips like hummus or peanut butter, or chopped into soups and stews for added flavor and texture. A typical serving size is around 100g, which is about two medium stalks.

Store celery in the refrigerator, ideally wrapped in foil or submerged in water, to maintain its crispness and freshness for longer.
Incorporate chopped celery into tuna salad, chicken salad, or egg salad for added crunch and a subtle flavor.
Use celery sticks as a low-calorie vehicle for healthy dips like guacamole, hummus, or nut butters.
Add celery to soups, stews, and stir-fries during the last few minutes of cooking to retain some of its texture and flavor.
Juice celery with other vegetables and fruits for a nutrient-dense beverage, but remember that juicing removes the fiber.
Things to keep in mind

Celery is generally considered safe for most people when consumed in normal dietary amounts. However, it is a known allergen for some individuals, particularly those with pollen-food allergy syndrome, and can cause symptoms ranging from mild oral itching to more severe reactions. Celery also contains compounds called psoralens, which can increase skin sensitivity to sunlight in very high doses, though this is rarely a concern with typical consumption. Individuals on certain medications, such as diuretics, should consult a healthcare provider due to celery's mild diuretic properties. There are no other widely documented cautions for celery at normal serving sizes.

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Reader questions
Is raw celery healthy?
Yes, raw celery is considered healthy. It is a minimally processed (NOVA 1) vegetable, very low in calories (0 per 100g), and contains no added sugar or saturated fat. While not a powerhouse of all nutrients, it contributes to hydration and provides some potassium and other trace minerals, making it a good addition to a balanced diet.
Is celery good for weight loss?
Celery can be beneficial for weight loss due to its extremely low-calorie count and high water content. Eating low-calorie, high-volume foods like celery can help you feel full without consuming many calories, which can support a calorie deficit. However, it should be part of a balanced diet, as it doesn't provide significant protein or fiber for sustained satiety.
Is celery an ultra-processed food?
No, raw celery is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it is in its natural state or has undergone minimal alterations like washing or trimming, aligning with dietary recommendations for whole foods.
How can I make celery taste better?
To enhance the flavor of celery, try pairing it with savory dips like hummus, peanut butter, or cream cheese. You can also chop it finely and add it to salads, stir-fries, or soups, where its mild flavor can blend well with other ingredients. Roasting or sautéing celery can also bring out a slightly sweeter, more mellow taste.
What can I use instead of celery in recipes?
If you need a substitute for celery, options depend on the desired characteristic. For crunch and texture, jicama or water chestnuts can work. For a similar aromatic base in cooked dishes, leeks or fennel can be good alternatives, though they will impart different flavor profiles. Green bell peppers can also offer a crisp texture in some raw applications.
Does celery have a lot of sodium?
Celery contains 97.21mg of sodium per 100g. While this is not a high amount compared to many processed foods, it is a notable natural source of sodium for a vegetable. For comparison, it provides about 4% of the daily recommended limit for sodium, so it's generally not a concern for most people unless consumed in very large quantities or if on a very strict low-sodium diet.
Is celery good for heart health?
Celery can contribute to heart health as part of a balanced diet. It is very low in calories, contains no saturated fat or added sugars, and provides potassium (265.2mg per 100g), which is important for blood pressure regulation. Its high water content also supports overall bodily functions. However, it does not contain significant amounts of fiber or omega-3s, which are often highlighted for direct heart benefits.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2346405)Updated 2026-04-20