If you're looking for a low-calorie vegetable that's packed with nutrients, look no further than cooked celery. With only 15 calories per medium stalk (measuring 7 1/2"-8" long), cooked celery can be a healthy and tasty addition to your diet.
Not only is cooked celery low in calories, but it's also rich in fiber, vitamins, and minerals. According to the USDA, a medium stalk of cooked celery provides 1.6 grams of fiber, 8% of the daily recommended value of vitamin A, 5% of the daily recommended value of vitamin C, and 9% of the daily recommended value of vitamin K. It also contains minerals such as potassium, calcium, and magnesium.
In this article, we'll explore the nutritional benefits of cooked celery and how it can improve your health in many ways.
Cooked Celery Nutrition Facts
Cooked celery is a low-calorie vegetable that is packed with nutrients. Here are some of the nutritional benefits of cooked celery:
- 15 calories per medium stalk
- 1.6 grams of fiber per medium stalk
- 8% of the daily recommended value of vitamin A per medium stalk
- 5% of the daily recommended value of vitamin C per medium stalk
- 9% of the daily recommended value of vitamin K per medium stalk
- Contains minerals like potassium, calcium, and magnesium
Low Calorie Vegetable
Cooked celery is a great option for those looking to maintain a healthy weight or lose weight. With only 15 calories per medium stalk, you can incorporate cooked celery into your meals without adding many calories to your diet. In fact, cooked celery has a negative calorie effect, which means that the body burns more calories digesting celery than the vegetable provides. This makes it a great option for those looking to lose weight or maintain a healthy weight.
Rich in Fiber, Vitamins, and Minerals
Cooked celery is a nutrient-dense vegetable that is rich in fiber, vitamins, and minerals. Here are some of the nutritional benefits of cooked celery:
- 1.6 grams of fiber per medium stalk
- 8% of the daily recommended value of vitamin A per medium stalk
- 5% of the daily recommended value of vitamin C per medium stalk
- 9% of the daily recommended value of vitamin K per medium stalk
- Contains minerals like potassium, calcium, and magnesium
May Aid in Weight Loss
Cooked celery is a great option for those looking to lose weight. With only 15 calories per medium stalk and a negative calorie effect, incorporating cooked celery into your meals can help you stay full while also aiding in weight loss. The fiber in cooked celery can also help you feel full for longer, reducing the urge to eat more and helping you maintain a healthy weight.
Boosts Digestion
Cooked celery is high in fiber, which can promote healthy digestion. Fiber adds bulk to stools, making them easier to pass, and prevents constipation. It also feeds the healthy bacteria in your gut, which helps maintain a healthy balance of gut flora. Additionally, cooked celery contains compounds called phthalides, which can help relax the muscles in the digestive tract and improve digestive health.
Good for Heart Health
Cooked celery can be beneficial for heart health. It contains compounds called phthalides that can help relax the muscles in the arteries and increase blood flow. This can lower blood pressure and reduce the risk of cardiovascular disease. Additionally, the fiber in cooked celery can help reduce cholesterol levels, another risk factor for heart disease.
Helpful in Managing Cholesterol
The fiber in cooked celery can help reduce cholesterol levels. It binds to bile acids, which are made from cholesterol, in the digestive tract and prevents them from being reabsorbed into the body. This prompts the liver to use more cholesterol to produce bile acids, ultimately reducing the overall amount of cholesterol in the body. Additionally, cooked celery contains phthalides, which may also help lower cholesterol levels.
Can Reduce Inflammation
Cooked celery contains antioxidants and anti-inflammatory compounds that can reduce inflammation in the body. Chronic inflammation is linked to many health conditions, including heart disease, cancer, and diabetes. Eating a diet rich in anti-inflammatory foods, like cooked celery, can help reduce the risk of these diseases. Additionally, studies have shown that the flavonoids in celery can help reduce markers of inflammation in the body.
May Improve Brain Function
Cooked celery contains antioxidants and anti-inflammatory compounds that can protect the brain from damage and improve cognitive function. Studies have shown that the flavonoids in celery can help reduce inflammation and oxidative stress in the brain, improving memory and overall brain function. Additionally, celery has been found to contain compounds that may help protect against age-related memory and cognitive decline.
Beneficial for Skin Health
Cooked celery is rich in vitamin C, which is essential for the production of collagen, a protein that is important for healthy skin. Collagen helps keep skin firm and elastic, reducing the appearance of wrinkles and fine lines. Additionally, the antioxidants in cooked celery can help protect the skin from damage caused by free radicals, which can lead to premature aging and skin damage.
Versatile Ingredient in Cooking
Cooked celery is a versatile ingredient in cooking, adding flavor and nutrients to a variety of dishes. You can add cooked celery to soups, stews, casseroles, and stir-fries for a healthy and tasty addition to your meals. Celery can also be eaten raw as a snack or added to salads for crunch and flavor.
Cooked celery is a low-calorie vegetable that is packed with nutrients. With only 15 calories per medium stalk, cooked celery can be a healthy and tasty addition to your diet.
5 Frequently Asked Questions About Cooked Celery
1. How many calories are in cooked celery?
One medium (7 1/2"-8" long) cooked celery stalk contains only 15 calories.
2. How do I cook celery?
You can cook celery by steaming, boiling, or stir-frying it. To steam, add a few tablespoons of water to a pot and place the celery in a steamer basket. Close the lid and cook until tender, about 5-7 minutes. To boil, add celery to boiling water and cook for 5-7 minutes. To stir-fry, heat oil in a pan and add thinly sliced celery. Cook for a few minutes, stirring frequently, until tender.
3. What are the health benefits of cooked celery?
Cooked celery is a low-calorie, high-fiber food that is a good source of vitamins and minerals such as vitamin K, vitamin C, folate, and potassium. It also contains antioxidants that may help protect against inflammation and chronic diseases like cancer and heart disease.
4. How can I use cooked celery in recipes?
Cooked celery can be used in a variety of recipes, including soups, stews, stir-fries, vegetable side dishes, and casseroles. It can also be added to salads or used as a crunchy topping for sandwiches and wraps.
5. How long does cooked celery last in the fridge?
Cooked celery can be stored in an airtight container in the fridge for up to 5 days. It is important to refrigerate cooked celery promptly to prevent the growth of harmful bacteria.