Celery
A crunchy, water-rich vegetable that's also a natural source of dietary nitrates, similar to beets in their effect on blood flow.
Heart Health
Recovery
Detox
Celery is low in calories, rich in vitamin K, and offers antioxidants and hydration. It supports digestion and may lower blood pressure. Enjoy as a crunchy snack or in salads and soups.
Celery
Per
1 cup, chopped (101g)
Calories
16
Vitamin K
25%
Vitamin A
2%
Vitamin C
3%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
3%
Potassium
6%
Calcium
3%
Fiber
1.6g
Nutrition Highlights
Dietary nitrates, vitamin K, potassium, water content
Fuhrman ANDI chart, 2 items
Nutrition Density Score (ANDI Score)
135
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw to preserve the nitrate content best — cooking and especially boiling reduces it.
Absorption Boost
Vitamin C foods — helps convert celery's nitrates into nitric oxide more efficiently
Nut butter — a classic pairing that adds protein and healthy fat to an otherwise very low-calorie food
Use Caution If
You have a celery allergy — recognized as a major allergen in parts of the world, especially Europe
You take blood pressure medication — celery's nitrate content can have a mild additive blood-pressure-lowering effect
Storage
Refrigerate wrapped tightly in foil (helps it stay crisp longer than a plastic bag) for 1–2 weeks.
Biomarkers to Track
Subjective
(Daily)
Exercise endurance
Hydration
Objective
(Quarterly)
Resting blood pressure
Vitamin K and INR status