📊 Nutritional Table (100 g)
Below is the detailed nutritional value provided by 100 grams of the product.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 16 kcal | -- |
| 💪 Protein | 0.7 g | -- |
| 🧈 Fats | 0.2 g | -- |
| 🍚 Carbohydrates | 3.0 g | -- |
| 🌾 Fiber | 1.6 g | -- |
| Vitamin K | 29.3 µg | 24% |
| Potassium | 260 mg | 7% |
| Vitamin C | 3.1 mg | 4% |
| Apigenin | ~10 mg | -- |
| Folic acid | 36 µg | 9% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What celery contributes to an athlete's diet:
- Flavonoids — plant compounds studied for their antioxidant effects
- Very low in calories (16 kcal per 100 g) and high in water — a serving has almost no effect on the daily energy balance
- A source of potassium — important for fluid balance and muscle function
- Crisp texture — a convenient substitute for chips, just choose a sauce without sugar
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Fresh: sticks with peanut butter - a classic snack
- In soups: celery soup with potatoes and carrots
- In juices: with apples, ginger, lemon - green juice
⚡ When to Eat?
A snack and a salad base; due to its high water content, it is also suitable before training.
🔄 Substitutions and Alternatives
What to Replace Them With celery:
Cucumbers, zucchini, fennel, radishes
💡 Tips
- Celery leaves are edible and nutritious - don't throw them away!
- Celery juice - a popular morning detox routine
- Wash before eating - there may be soil between the stalks
- Store celery in the refrigerator wrapped in foil - it stays crisp longer
🥬 How Celery Parts Differ
| Partial | Taste | Where it works |
|---|---|---|
| Leaf stalk (stem) | Crisp, mildly salty | Snack, salads, soup base |
| Leaves | More pronounced, slightly bitter | Seasoning, juices, stews — most of the aroma is here |
| Celeriac (root vegetable) | Sweet, earthy | Stews, soups, grated salads |
| Seeds | Concentrated | Marinades and sauces — use in moderation |
For comparison, there are more crisp vegetables: cucumbers, bell peppers, carrots.
✅ Practical Rules
- Keep cool and moist. Wrap the cut stalk or stand it in a glass of water — this keeps it crisp for several days.
- Crispness returns. Put wilted stalks in cold water for half an hour: the cells absorb water.
- Cut just before eating — cut celery quickly wilts and loses its aroma.
- Juice is not the same as the vegetable. Juicing removes a large part of the fiber, so juice is suitable as a supplement, not as the only vegetable serving.
- Leaves are not waste — they contain most of the flavor compounds.
- Nitrates: celery accumulates relatively large amounts of them. A normal serving is safe — just don't keep them warm for long and don't base your diet on celery alone.
- Portion: 2–4 stalks per day alongside other vegetables — this gives you variety, not just one product.
🙋 FAQ
Does celery “burn” fat? No. This is the negative-calorie myth: fiber has almost no energy value, so a serving adds no calories, but the body does not use more than it receives.
Why do they help with weight? Because of water and fiber: few calories, but a good feeling of fullness and a larger volume of food on the plate.
Can They Be Eaten Every Day? In normal amounts — yes. If your doctor asked you to limit potassium due to a kidney condition, coordinate the serving with them.
Is celery important for sports? They provide water, potassium and a small amount of vitamin K. As the only vegetable source they are not suitable — choose variety (see beets).