One of the greatest challenges that people find in adopting the keto diet is how to fit in fruits and vegetables. On most other diets these foods are recommended for their health benefits, but the high grams of net carbs makes many of these foods unsuitable for the keto diet. So, the key question regarding fruits and vegetables on this diet isn’t is it healthy but is it keto-friendly?

Today we zoom in on a vegetable that’s often under appreciated and one that packs a powerful nutritional punch – celery.

Nutritional Primer

celery nutrition

Celery’s considered to be a marshland plant. Apart from the stalk, the seeds of this plant are also used in herbal medicines as spices. There are three main categories:

  • Pascal
  • Leaf
  • Celeriac

Physicians often recommend celery to patients as a weight loss aid. In addition to all of its nutrient based benefits, it’s also a great source of hydration, being largely made up of water.

There have been claims that this vegetable actually provides caloric deficit properties. It may seem strange that a food could provide you with negative calories, but this actually can be the case. That’s because, with some very low calorie foods, it actually takes more calories to digest them than are contained in the food. That’s the case with celery.

Nutritional Profile

A 40 grams serving of celery will provide you with the following macronutrients:

  • Carbohydrates – 1.3 grams
  • Protein – 0.3 grams
  • Fat – 0.1 grams

While not a great source of protein, the very low grams of carbs are good news for people looking to add a healthy snack to their diet.

Total calories in that 40 gram serving are 6. In terms of micronutrients, a 100 gram serving will provide you with 3 percent of your RDA for Vitamin C and 9 percent for Vitamin A., along with 1 percent for iron and 3 percent for calcium.

celery health benefitsOther micronutrients that are plentiful include:

  • Vitamin B6
  • Vitamin E
  • Vitamin K
  • Niacin
  • Pantothenic acid
  • Riboflavin
  • Thiamin
  • Copper
  • Fluoride
  • Magnesium
  • Manganese
  • Potassium
  • Phosphorus
  • Zinc

Dig deeper into the celery story with the authority source.

Is It Keto-Friendly?

Yes, celery is an extremely good food to eat on the keto diet. Not only is it extremely low in grams of carbs, it’s also very light in calories. This combination makes it excellent for weight loss. Getting into the habit of snacking on celery sticks is one of the best things you can do to maintain your ketogenic diet and lose weight.

Other vegetables which are very low in grams of carbs, and therefore extremely good for this diet are bell peppers and kale.


You’ve probably heard of the celery challenge. Social media is abuzz with the trend which tells us that all you need to do is drink a tall glass of the juice (16 oz.) and, after a few weeks you’ll look and feel incredible. It’s claimed that doing so will lead to:

  • Lower inflammation
  • Rapid and healthy weight loss
  • Immune system boost
  • Healthier digestive system
  • Protection against cancer and toxicity in the body
  • Better sleep and more energy
  • Healthier skin, hair, and nails

celery juiceAll you have to do is drink 16 ounces of pure celery juice in the morning, on an empty stomach, 30 minutes before breakfast.  The Juice challenge has awakened the world to the many benefits of the humble celery. Yet science has known for some times just how beneficial celery really is. Let’s take a look at the science behind celery.

Celery has been considered a medicinal product for hundreds of years. It’s made up of 95 percent water. Without water, your cardiovascular system wouldn’t be able to transport blood throughout the body. Everything from digestion to exercise to proper brain function requires the right hydration.

If you do not get enough water in your body, and keep it regularly topped up, here’s what can result . . .

  • Headaches
  • Cracked, dry skin
  • Acne
  • Swelling and inflammation
  • Bad breath
  • Low or irritable mood
  • Food cravings
  • Bags under the eyes
  • Digestive fussiness – specifically constipation
  • Dizziness or light headedness
  • Muscle cramps and fatigue
  • Infrequent urination

Celery ‘s very low in carbs, which means that it can give  you the hydration you need without the feeling of fullness that comes from other high-calorie vegetables. With just 40 calories per large glass of celery juice, you can reap the rewards of hydration without having to worry about your calorie count for the day.

Each stalk provides you with a powerhouse of nutrition. It contains vitamins A, C, B2, B6, B9, and K, as well as potassium, nitrate, magnesium, calcium, and a variety of antioxidants.

Vitamin A is known to promote the strength and health of  your bones, vision, teeth, skin, and immune system.

Vitamin B2 is crucial for healthy blood flow, normal energy levels, the functioning of a variety of organs, specifically when it comes to the reproductive system. Vitamin B2 also promotes healthy skin and blood cell regeneration and protects you against vision loss.

Vitamin B6 helps support the organs that detox the body, and it plays a crucial role in brain functioning. This vitamin can serve as a mood stabilizer, and keep your minds sharp.

Vitamin B9, also known as folic acid, is a natural anti- aging vitamin because it promotes healthy skin as well as boosted metabolism. It also helps with healthy blood flow and the regeneration of red blood cells.

Vitamin C is beneficial for a healthy immune system. But it’s also a key vitamin when it comes to skin health. Vitamin C has also been used to fight inflammation and lower the risk for certain cognitive or mood disorders.

Vitamin K is all about regeneration. This is the vitamin that will help in the healing process and contribute to stronger bone structure. It’s also essential for blood clotting.

Celery is also very rich in minerals. These include potassium, magnesium, calcium, nitrates, manganese, and phosphorous.

Calcium, as you probably know, is important for healthy, strong bones. But, it also plays a role in muscle function. Not even our most crucial muscle, the heart, would beat without the help of calcium. This mineral also contributes to healthy blood clotting for healing.

Nitrates help to defend the body against diseases in the digestive system. Without them, you would be much more susceptible to food-borne pathogens like salmonella.

This vegetable is filled with electrolytes. Electrolytes are the minerals that are electrically charged ions. These ions work to stabilize the pH in your blood, send important signals between your nerves and muscles, and maintain fluid levels.

The stalk is packed with phytochemicals that act as powerful antioxidants that fight off free radicals in the body. Phytochemicals are any active chemical compounds found in plants. Some of them, such as flavonoids and carotenoids, are responsible for the vibrant colors that you see on fruits.

A form of flavonoids called Phthalides are useful in lowering blood pressure by expanding the blood vessels. It has also been shown to restrict the release of the stress hormones in the brain. The natural salts in celery are clustered, and some health experts claim that it’s this unique chemical formation that can extract toxins from the body.

Celery has a positive effect on the digestive system, with the ability to help alleviate gas, bloating, diarrhea, constipation and flatulence. One way it does this is by providing extra hydration through its high water content.

vitamin b and vitamin cVitamins B and C, for instance, both have a hand in making sure that the lining of the stomach, intestines, and colon are healthy and relaxed. Plus, Vitamin C helps the body to absorb Zinc, a mineral that is key for the health of gut bacteria. The ways that celery helps to improve blood flow that we have already discussed is another way that celery aids digestion.

The juice of this vegetable is beneficial for your cardiovascular health. Vitamin B2 and B9, for instance, play important roles in making sure the blood is able to flow freely through the blood vessels and travel freely to areas that need healing. Vitamin C has also been shown to act as an antioxidant in the blood. The calcium in this vege also plays a role in managing healthy blood flow, especially between blood vessels and muscles. As well as being a vital blood clotting agent, Vitamin K is also important for the digestion and absorption of calcium.

The humble celery is very good for your brain health. Vitamin B2 regulates energy levels, which will help your brain to function normally. Vitamin B6 is linked directly to mood and mental wellness. And Vitamin C reduces the risk of certain issues in brain functioning  like mood disorders.

There’ s also preliminary research which suggest that this amazing vegetable can help in the fight against cancer.

Side Effects

Some people may get allergic reactions if they are already sensitive to such foods as carrots, parsley, mugwort caraway and brussels sprouts. This type of allergy is referred to as the “celery-carrot-mugwort-spice syndrome.”

The symptoms include itching, rashes, swelling of the mouth, tongue and throat and dizziness.

Cooking will not lessen the allergic properties of this vegetable. It’s believed that, when taken in conjunction with certain medications, celery can have a slowing down effect on the central nervous system. This includes anesthetics, which is why it’s recommended not to eat celery within two weeks of having surgery.

Discover some great recipes to add to your repertoire in this video.


Celery Alternatives

If you do not have a stomach for this vegetable, there are some other great vegetables that have low grams of net carbs and area, therefore, suitable for the ketogenic diet. These include bell peppers, kale, green beans and baked beans.

What are the Benefits of Celery?

celery on keto dietThis vegetable is great for hydration. It also has many nutrients that can help to fight inflammation, cancer and other diseases. It’s also good for the skin, bones and blood pressure.

Nutritional Content of Celery

It’s very low in carbs, with 1.3 grams of carbs in a 40 gram serving. You also get 0.3 grams of protein and 0.1 grams of fat with just 6 calories.

Can celery be eaten on keto diet?

Yes, the low grams of carbs make this a keto friendly food that you should add to your diet.

Can you eat celery, kale and peanut butter on the keto diet?

Yes, so long as the peanut butter has low grams of net carbs, add it to your stalk for a great snack.


Celery’s a great food to add to your keto diet with many health benefits, potentially including fighting cancer. It’s very low in grams of net carbs. Be sure to check out the recipes showed in the video above to find a dish that you love.

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