Celery contains small amounts of several vitamins, most notably vitamin K, vitamin A (as beta-carotene), vitamin C, and vitamin E. None of these are present in large quantities per stalk, but they add up if you eat celery regularly or use it as a base in soups, salads, and juices. Beyond vitamins, celery also carries plant compounds that act like antioxidants in the body.
Vitamin K
Vitamin K is celery’s standout vitamin. Raw celery provides about 29 micrograms per 100 grams, which is roughly two and a half medium stalks. The adequate daily intake for vitamin K is 120 micrograms for adult men and 90 micrograms for adult women, so a couple of stalks gets you roughly a quarter to a third of the way there. Vitamin K is essential for blood clotting and plays a role in bone health. Dark leafy greens like kale and spinach contain far more, but celery is a meaningful contributor if you eat it often.
Vitamin A (Beta-Carotene)
A single medium stalk of celery (about 40 grams) contains around 108 micrograms of beta-carotene, which your body converts into vitamin A. That conversion isn’t one-to-one, though. It takes about 12 micrograms of beta-carotene to produce 1 microgram of the active form your body uses. So one stalk delivers roughly 9 micrograms of usable vitamin A, a small fraction of the 700 to 900 microgram daily recommendation for adults.
Still, beta-carotene does double duty. Beyond converting to vitamin A, it functions as an antioxidant on its own, helping protect cells from damage. Every bit counts when it’s part of a diet that includes other colorful fruits and vegetables.
Vitamin C
Celery is not a significant source of vitamin C. One medium stalk contains about 1.2 milligrams, compared to the 75 to 90 milligrams adults need daily. You’d have to eat an unrealistic amount of celery to meet your needs from it alone. For context, a single medium orange delivers about 70 milligrams.
That said, if you’re tossing celery into a stir-fry or eating it alongside bell peppers and citrus, it contributes a small amount to your overall intake.
Vitamin E
One stalk provides about 0.11 milligrams of vitamin E, which is negligible against the 15-milligram daily recommendation. Vitamin E protects cell membranes from oxidative damage, but you’ll get far more from nuts, seeds, and vegetable oils. In celery, it’s a trace player.
Don’t Throw Away the Leaves
Most people eat only the stalks and discard the leafy tops, but celery leaves contain the highest concentrations of calcium, potassium, and vitamin C in the entire plant. If you’re eating celery partly for its nutritional value, chopping the leaves into salads, soups, or smoothies is an easy way to get more out of every bunch.
Celery’s Antioxidant Compounds
Celery’s real nutritional interest goes beyond its modest vitamin profile. It contains two plant compounds, apigenin and luteolin, that function as antioxidants and have shown anti-inflammatory effects in lab and animal studies.
Apigenin has been studied for its ability to suppress inflammation. In one study on mice with arthritis, apigenin treatment reduced tissue inflammation and delayed the onset and severity of symptoms compared to untreated animals. It appears to work by interrupting the signaling pathways that trigger the inflammatory response.
Luteolin has drawn attention for a wider range of potential effects. Animal research suggests it can reduce inflammation in lung and nasal tissue when exposure to allergens occurs, and separate studies in rodents have explored whether it can slow the growth of certain cancer cells by cutting off blood supply to tumors. Early research has also looked at whether luteolin protects brain tissue from inflammation-related damage. These findings are all from animal models, so how well they translate to humans remains an open question, but they help explain why celery keeps showing up in nutrition research despite its low calorie count.
Whole Celery vs. Celery Juice
Juicing celery concentrates its liquid and the water-soluble vitamins in it, but you lose most of the fiber unless you skip the straining step. Fiber isn’t a vitamin, but it’s a major reason nutritionists recommend whole vegetables over juice. If you do juice celery, drink it within 24 hours. Nutrient levels drop the longer juice sits, even in the refrigerator.
Eating whole stalks gives you everything celery has to offer: the vitamins, the fiber, and the plant compounds, with nothing filtered out.
How Celery Fits Into Your Diet
Celery is not a vitamin powerhouse. It won’t single-handedly move the needle on any nutrient requirement. Its real value is as a low-calorie, hydrating vegetable (about 95% water) that adds vitamin K, a touch of beta-carotene, and beneficial plant antioxidants to meals and snacks without adding much in the way of calories or sugar. Pair it with nutrient-dense dips like hummus or nut butter, or use it as a crunchy base in grain salads, and it becomes a practical vehicle for getting more variety into your diet.