Is Celery Keto-Friendly?

Is Celery Keto-Friendly?

Celery is versatile. This crunchy stalk is so much better than just a crudite. It can be braised, added to soups and sauces or shaved into salads.

The underrated celery has always been a great way to add flavor to turkey stuffing and chicken stock. 

Yes, you could eat it raw or add it to your meals to add some crunch and taste. 

There are lots of veggies out there that are just as healthy as celery. However, most of them aren’t keto-friendly. Could celery be one of them? Let's find out.

Nutritional Content of Celery

Understanding the nutrients comprised in celery is vital in knowing if it's suitable for keto or not. Remember, in the keto-diet, we aim to find foods that are high in fat and low in carbs. 

Here's the nutritional data of celery:

A medium celery stalk (about 40g) has 6 calories, 1. g of carbs, 0.1g fat, and 0.3g of protein. 

A 100g serving of celery contains 16 calories, 3g of carbs, 0.2g fat, and 0.7g of protein. It also provides our body with 3% of the recommended vitamin C daily intake, 9% vitamin A, 1% of the suggested daily iron requirement, and 3% of the daily recommended calcium intake.

That's just the start of it. Celery also contains:

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

What are the Benefits of Celery?


The impressive nutrient profile of celery proves that we can benefit from this crunchy veggie. 

Celery is a powerful antioxidant

Celery contains a healthy dose of vitamin C, beta-carotene, and flavonoids. But not just that, there are 12 more kinds of antioxidant nutrients that you can find in a single stalk. 

Celery can help reduce inflammation

Celery is a good source of phytonutrients, which have been proven to reduce the chances of inflammation in the guts, blood vessels, and organs. 

Celery improves digestion

Celery contains compounds (such as pectin-based polysaccharides and apiuman) that can help decrease the likelihood of getting stomach ulcers. It can also improve the lining of the stomach.

Is Celery Keto-Friendly?

The answer is plain and simple: YES. Celery is indeed a keto-friendly vegetable. 

It may have low-fat content, but at least it doesn't contain too many carbs that could mess up your keto diet. 

You can enjoy a 100g serving of raw celery and only get 2.97 g of carbs! But of course, the numbers could change if you eat celery with other meals, like adding it to a potato salad, for example. 

If you wish to enjoy celery mixed with other foods, make sure the other ingredients are low in carbs as well. Otherwise, it's best to avoid them or just eat the celery raw. 

Ideal Portion of Eating Celery

The recommended carb intake for those who follow the keto diet is no more than 50g and no less than 20g. But the fewer carbs you consume, the quicker your body can enter ketosis

Ketosis is a body process in which the body uses stored fat as the primary energy source instead of sugar.

A stalk of celery, which is about 40g, contains 1.2g of carbs only. That means you can eat half a kilo of celery and only get 15g of carbs. 

But then again, this number applies only if you consume raw celery. The amount of carbs you feed your body could increase if you consume celery together with other foods, especially foods that are high in carbs. 

There are lots of ways to enjoy celery. You could eat it raw or dip it into a keto-friendly sauce. Or you can make a celery smoothie with cucumber!


Celery Alternatives

There are other cruciferous vegetables that you can consume if you don't enjoy eating broccoli. 

Brussel sprouts, a cousin to broccoli, contains 40 calories, 3g of net carbs, g of protein, 3 g of fiber, and a load of vitamin C per serving (4 sprouts). 

Cauliflower is also a great alternative to broccoli. This versatile cruciferous vegetable can be a substitute for mashed potatoes, rice or even pizza crust. A serving of cauliflower has 3g of net carbs and a healthy dose of vitamin C as well as folic acid.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.