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Celery

Celery is a crisp, hydrating vegetable with a very low calorie count and a surprising array of vitamins and plant compounds, notably vitamin K and potassium.
  • Nutrition Facts

Serving Size: 1 cup chopped (101g)

  • Calories: 14
  • Calories: 14
  • Fiber: 1.6g
  • Sugar: 1.3g
  • Protein: 0.7g
  • Fat: 0.2g
  • Key Nutrients
Vitamin K, Potassium, Folate
  • Key Vitamins
Vitamin K (37% DV), Vitamin A (9% DV), Folate (9% DV), Vitamin C
  • Essential Minerals
Potassium, Manganese, Calcium
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh celery stalks on white background
Fresh celery stalks on white background
  • Health Benefits:

    • Extremely low in calories while providing vitamin K, supporting bone health and blood clotting.

    • Contains apigenin and luteolin, flavonoids studied for their potential anti-inflammatory and calming properties.

    • Composed of approximately 95% water, making it excellent for hydration and a satisfying low-calorie snack.

    • Provides potassium, which helps regulate fluid balance and supports healthy blood pressure.

    • A natural source of phthalides, plant compounds that may help relax blood vessel walls and support circulation.

    • Related reading: Why Hydration Matters More Than You Think
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.