Often overlooked as a simple, low-calorie snack, celery offers far more than just a satisfying crunch. Behind its reputation as “just crunchy water” lies a nutrient-rich profile that supports hydration, digestion, and overall wellness.

With only about 10 calories per stalk, celery is a light, refreshing food that fits easily into most eating plans. It’s made up of approximately 95% water, helping to support hydration—especially important in warm weather or after physical activity. But celery’s value extends beyond hydration. It contains potassium, which helps regulate fluid balance and supports nerve and muscle function, along with trace minerals like molybdenum, which contributes to healthy enzyme activity.

Celery also provides small but meaningful amounts of several essential nutrients, including folate, vitamin C, vitamin B6, vitamin A, and magnesium. These nutrients play a role in supporting immune health, energy metabolism, and more.

One of celery’s standout features is its fiber content. It contains both soluble and insoluble fiber, which together support healthy digestion. Soluble fiber can help promote feelings of fullness and support balanced blood sugar levels, while insoluble fiber aids in maintaining regularity. Together, they contribute to a healthy digestive system and may support a more balanced gut environment.

In addition to fiber, celery contains natural plant compounds such as flavonoids and antioxidants. These compounds are currently being studied for their potential to help the body manage oxidative stress and support healthy inflammatory responses. Some early research even suggests that certain compounds in celery—like luteolin—may have benefits for brain health, though more studies are needed to fully understand these effects in humans.

Celery is also a convenient, hydrating snack that naturally provides electrolytes like sodium and potassium. These minerals help the body maintain fluid balance and support muscle function—especially helpful after exercise or on hot days. Unlike many packaged snacks, celery offers these benefits without added sugars or artificial ingredients.

Beyond its health benefits, celery is an easy ingredient to include in meals. It pairs well with dips like hummus or nut butter, adds crunch to salads and wraps, and brings depth of flavor to soups, stews, and stir-fries. It also blends well into smoothies or green juices for an added nutritional boost.