Celery Nutrition Guide

If you think celery is just for crunch, think again. Although celery adds a crunchy, colorful element to potato, egg and pasta salads, it's also packed with nutrients, some of which might surprise you.

Calories

One cup (101 g) of chopped celery provides approximately 16 calories, comprising mostly carbohydrates, with fat and protein chipping in with 1.5 and 2.8 calories, respectively.

Dietary Fiber

Containing 2 g of dietary fiber, 1 cup of chopped celery is an excellent source of roughage.

Fat, Fatty Acids and Cholesterol

Although celery contains no omega-3 fatty acids and is very low in saturated fat and cholesterol, 1 cup contains 79.8 mg of omega-6 fatty acids.

Vitamins and Minerals

One cup of celery contains very little vitamin E, but is an excellent source of folate (36.4 mcg) and vitamins A (453 IU), C (3.1 mg) and K (29.6 mcg). Minerals provided include substantial amounts of calcium (40.1 mg), magnesium (11.1 mg), phosphorus (24.2 mg), potassium (263 mg) and sodium (80.8 mg), as well as trace amounts of a half dozen other minerals.

Research Note

According to a May 23, 2008, article in "ScienceDaily," University of Illinois researchers discovered that a substance known as "luteolin" found in celery and green peppers appears to reduce brain inflammation, which is thought to play a part in the development of Alzheimer's disease and other neurodegenerative diseases.

References

• NutritionData: Raw Celery
• ScienceDaily: Science News -- Plant Flavonoid in Celery and Green Peppers Found to Reduce Inflammatory Response in the Brain