Celeriac
Celeriac (celery root) is a starchy cruciferous vegetable rich in potassium, fiber, and vitamin K, offering anti-inflammatory and cardiovascular support with minimal caloric density.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K34.9 mcg29% DV
- Vitamin B60.30 mg18% DV
- Vitamin C6.8 mg8% DV
- Riboflavin0.05 mg4% DV
- Niacin0.59 mg4% DV
- Thiamin0.04 mg4% DV
- Vitamin E0.31 mg2% DV
- Folate6.8 mcg2% DV
- Choline7.6 mg1% DV
- Phosphorus97.8 mg8% DV
- Copper0.06 mg7% DV
- Manganese0.13 mg6% DV
- Potassium255.0 mg5% DV
- Magnesium17.0 mg4% DV
- Sodium85.0 mg4% DV
- Iron0.59 mg3% DV
- Calcium36.5 mg3% DV
- Zinc0.28 mg3% DV
- Selenium0.59 mcg1% DV
- Polyunsaturated Fat0.13 g
- Saturated Fat0.07 g
- Monounsaturated Fat0.05 g
- Sulforaphane~43 mg
- Glucosinolates~85 mg
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
Score · 87/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K34% DV
- Vitamin B621% DV
- Phosphorus9% DV
- Vitamin C9% DV
- Copper8% DV
Overview
Celeriac is the underground root of Apium graveolens, cultivated extensively in Northern Europe and increasingly popular in North America. Unlike celery stalks, celeriac provides a denser nutrient profile with significant potassium (300mg/100g), which supports blood pressure regulation and cardiovascular health. Its fiber content (1.8g/100g) aids digestive health and prebiotic function, feeding beneficial gut bacteria. As a cruciferous vegetable, celeriac contains glucosinolates and other phytochemicals that activate detoxification enzymes in the liver. The low glycemic index and minimal caloric footprint (42 kcal/100g) make it ideal for weight management and metabolic health. Celeriac's choline content (9mg/100g) supports cognitive function and liver health. The combination of vitamin K (41mcg/100g) and minerals like magnesium and phosphorus contributes to bone density maintenance. Its unique flavor profile—nutty and slightly sweet—makes it versatile in both raw and cooked preparations, appealing to those seeking whole-food approaches to longevity.
Health Benefits (5)
- Supports cardiovascular health through potassium and blood pressure regulationstrongPotassium acts as a vasodilator and counterbalances sodium's effects on blood pressure; adequate intake is associated with reduced hypertension risk and improved arterial elasticity.
- Enhances digestive health and gut microbiome diversitymoderateInulin and other soluble fibers act as prebiotics, selectively feeding beneficial bacteria like Bifidobacterium and Faecalibacterium, which produce short-chain fatty acids essential for colonic health.
- Supports bone health and blood clotting through vitamin KstrongVitamin K activates osteocalcin, which binds calcium to the bone matrix, and carboxylates clotting factors II, VII, IX, and X for proper hemostasis.
- Promotes cognitive function and liver detoxification via cholinemoderateCholine is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (cell membrane integrity); supports hepatic Phase I and II detoxification pathways.
- Reduces inflammation through glucosinolates and phytochemicalsemergingGlucosinolates convert to sulforaphane and other isothiocyanates, activating Nrf2 signaling pathway to upregulate antioxidant and anti-inflammatory gene expression.
Food Pairings
- ·Pair with olive oil because fat-soluble vitamins K, A, and E require dietary lipids for absorption and transport; monounsaturated fats enhance bioavailability.
- ·Combine with leafy greens (kale, spinach) because both provide complementary phytonutrients (glucosinolates and lutein) that synergistically activate detoxification pathways.
- ·Serve with legumes (lentils, chickpeas) because legume polyphenols enhance celeriac's prebiotic effect and increase microbial fermentation of fiber.
- ·Pair with mushrooms because ergothioneine and beta-glucans in mushrooms amplify celeriac's anti-inflammatory effect through complementary immune mechanisms.
Practical Tips
- ·Select smaller, firmer celeriac roots (2-4 inches diameter) over large ones; larger roots tend to be woody and fibrous with less tender flesh.
- ·Store unwashed celeriac in a cool, humid environment (refrigerator crisper drawer) for up to 3 weeks; peel just before use to minimize nutrient oxidation.
- ·Roast at 425°F (220°C) for 25-30 minutes to caramelize and enhance sweetness; this cooking method preserves more vitamin K than boiling (which causes leaching).
- ·Consume raw in thin slices or julienne form in salads to maximize enzyme activity and preserve heat-sensitive vitamin C; raw preparation also optimizes glucosinolate conversion.
Optimal Timing
Celeriac is nutrient-dense but low-glycemic, making it suitable for any meal. Consuming with lunch or dinner ensures adequate fat intake for fat-soluble vitamin absorption. No time-restricted benefit exists.
While compatible with fasting windows, consuming during eating windows with fat sources optimizes micronutrient absorption.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower celeriac is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about celeriac
What is celeriac?
Celeriac is classified as a vegetable. Celeriac (celery root) is a starchy cruciferous vegetable rich in potassium, fiber, and vitamin K, offering anti-inflammatory and cardiovascular support with minimal caloric density.
Is celeriac healthy?
Celeriac scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Vitamin B6, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is celeriac high in protein?
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is celeriac high in fiber?
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in celeriac?
In a 85 g serving, celeriac is highest in Vitamin K (~29% DV), Vitamin B6 (~18% DV).
Is celeriac keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 6.3 g of net carbs (7.8 g total minus 1.5 g fiber).
When is the best time to eat celeriac?
Best any time of day. Celeriac is nutrient-dense but low-glycemic, making it suitable for any meal. Consuming with lunch or dinner ensures adequate fat intake for fat-soluble vitamin absorption. No time-restricted benefit exists.
How much celeriac should I eat?
A typical serving is around 85 g (~36 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating celeriac alongside several other vegetable sources.
What pairs well with celeriac?
Celeriac pairs nicely with: Pair with olive oil because fat-soluble vitamins K, A, and E require dietary lipids for absorption and transport; monounsaturated fats enhance bioavailability.; Combine with leafy greens (kale, spinach) because both provide complementary phytonutrients (glucosinolates and lutein) that synergistically activate detoxification pathways.; Serve with legumes (lentils, chickpeas) because legume polyphenols enhance celeriac's prebiotic effect and increase microbial fermentation of fiber.; Pair with mushrooms because ergothioneine and beta-glucans in mushrooms amplify celeriac's anti-inflammatory effect through complementary immune mechanisms.
Supplements that mirror Celeriac's nutrient profile
Encyclopedia entries that supply the same signature nutrients celeriac contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Celeriac
These are the nutrients celeriaccontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.