What Kinds Of Vitamins & Minerals Are In Celery?

Celery is a low-fat, nutritious food, although many of the vitamins and minerals it contains can be found in higher amounts in other vegetables. It is also low-calorie, since it is primarily water. Celery can be used as flavoring in salads or sauces or it can be eaten raw. Unlike many vegetables, it is available year-round in vast quantities. Although light green stalks taste better, dark green stalks tend to be more nutritious. Once purchased, raw celery can be stored up to two weeks in your refrigerator. Cooked celery should be eaten within five days.

Vitamin C

A celery stalk has 8 mg of vitamin C. In comparison, a medium size orange has 45 mg of vitamin C, according to the U.S. Department of Agriculture. Your body needs vitamin C to help it heal wounds, repair tissue and for healthy teeth, bones and ligaments. Vitamin C also acts as an antioxidant, repairing damage caused by environmental exposure to toxins and pollutants. Boost your vitamin C levels by serving celery with vegetables high in vitamin C, such as Brussels sprouts, red peppers or cauliflower.

Potassium

Eating celery can help boost your dietary intake of potassium. An 8-inch stalk of celery has 344 mg of potassium. Potassium is a mineral that helps your heart function properly. Potassium also plays a role in maintaining your digestive system and muscle contraction. According to the U.S. National Institutes of Health, the recommended daily intake of potassium for adults older than 19 is 4.7g per day and 3.8g for children ages 4 to 8.

Protein and Other Nutritional Content

Celery is not a protein-rich food. An 8-inch stalk of celery contains just 1 g of protein. But you can easily transform celery into a high-protein snack by combining it with other sources of protein. Adding 2 tbsp. of peanut butter to a celery stalk provides an additional 7 g of protein. Raw celery also adds flavor and texture to chicken, tuna or egg salad. Pairing celery with cottage cheese, low-fat cheese or sliced turkey can also provided additional sources of protein. Each 8-inch stalk of celery also has 104 mg of sodium, or salt, 4 g of carbohydrates, .2 g of fat and 2 g of fiber.