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.
Blood PressureBoneGutBrainInflammationHeartLiver
Nutrition per ~85 g · ¾ cup chopped
Form
36kcal
Protein1.3 g
Carbs7.8 g
Fat0.3 g
Fiber1.5 g
6.3 g net carbs after fiber.
Vitamins
Vitamin K34.9 mcg29%
Vitamin B60.14 mg8%
Vitamin C6.8 mg8%
Pantothenic Acid0.30 mg6%
Riboflavin51 mcg4%
Niacin0.59 mg4%
Thiamin42.5 mcg4%
Vitamin E0.31 mg2%
Folate6.8 mcg2%
Minerals & other
Phosphorus97.8 mg8%
Copper59.5 mcg7%
Manganese0.13 mg6%
Potassium255 mg5%
Magnesium17 mg4%
Sodium85 mg4%
Iron0.59 mg3%
Calcium36.5 mg3%
Zinc0.28 mg3%
Choline7.6 mg1%
Selenium0.59 mcg1%
Saturated Fat0.067 g—
Monounsaturated Fat0.049 g—
Polyunsaturated Fat0.13 g—
Bioactives estimated
Sulforaphane~43 mg
Glucosinolates~85 mg
Inulin / Prebiotic fibre~2.5 g
Live probiotics—
Choline~128 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density32.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality8.1/15How much protein it delivers, by absolute grams and per calorie.
Bioactives12.6/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber8.9/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 1.0 anti-nutrient penalty (moderate sodium).
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 regulationstrong
Potassium 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 diversitymoderate
Inulin 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 Kstrong
Vitamin 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 cholinemoderate
Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (cell membrane integrity); supports hepatic Phase I and II detoxification pathways.
Reduces inflammation through glucosinolates and phytochemicalsemerging
Glucosinolates convert to sulforaphane and other isothiocyanates, activating Nrf2 signaling pathway to upregulate antioxidant and anti-inflammatory gene expression.
Pairs 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.
In the kitchen
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.
When to eat it anytime
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.
Breaks a fast
While compatible with fasting windows, consuming during eating windows with fat sources optimizes micronutrient absorption.