Discovering a new vegetable can instantly provide inspiration in the kitchen. Sometimes, you have to literally dig deep. Celery root, which is also known as celeriac, is an edible root vegetable that is whitish-brown in color and has a taste reminiscent of celery and parsley. You can buy this bulbous-shaped vegetable at the supermarket to add a splash of fresh flavor to your cooking.
Raw Celery Root Nutrition
Provided you slice it thinly to avoid its taste overpowering you, celery root is suitable to eat raw in dishes such as salads. One cup of the raw vegetable has 66 calories, 2.3 grams of protein, 0.5 gram of fat, 14.4 grams of carbohydrates and 2.8 grams of total dietary fiber, according to the U.S. Department of Agriculture National Nutrient Database. Its fiber content is especially valuable, as adults should get around 30 grams of fiber in their daily diet.
Cooked Celery Root Nutrition
A simple way to cook celery root is to boil it and then add it to soups and sauces or even dice it into mashed potatoes. Boiling the vegetable changes its nutritional value slightly. One cup of boiled celery root has 42 calories, 1.5 grams of protein, 0.3 gram of fat, 9.1 grams of carbohydrates and 1.9 grams of total dietary fiber, according to the USDA.
Minerals and Vitamins
The minerals and vitamins in raw vs. cooked celery root differ slightly. In its raw form, the vegetable provides 67 milligrams of calcium, 468 milligrams of potassium and 156 milligrams of sodium per cup. The same amount has 12.5 milligrams of vitamin C. When cooked, 1 cup has 40 milligrams of calcium, 268 milligrams of potassium, 95 milligrams of sodium and 5.6 milligrams of vitamin C.
Skip the Salt When Boiling
Although you might be tempted to do so for flavor, avoid adding salt to the water when boiling the vegetable. The USDA notes that 1 cup of boiled, salted celery root has 460 milligrams of sodium. This amount is high, given that your daily sodium intake should be under 1,500 milligrams. If your sodium intake is consistently high, you're at risk of developing high blood pressure.
- Martha Stewart: Seasonal Produce Recipe Guide
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Celeriac, Raw
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Celeriac, Cooked, Boiled, Drained, Without Salt
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Celeriac, Cooked, Boiled, Drained, With Salt
- American Heart Association: Frequently Asked Questions (FAQs) About Sodium
- American Heart Association: The Effects of Excess Sodium on Your Health and Appearance
- University of California, San Francisco: Increasing Fiber Intake