Is Celery Healthier Raw or Cooked? The Nutritional Breakdown

October 3, 2025 •

3 min read

According to a 2011 study published in LWT – Food Science and Technology, steaming celery for ten minutes can retain up to 99% of its antioxidants, while boiling causes a significant loss. The question of whether celery is healthier raw or cooked largely depends on which nutrients you're trying to preserve.

Quick Summary

Comparing raw versus cooked celery reveals which preparation method best preserves key vitamins and antioxidants. The ideal choice depends on your health goals and preferred texture, as both offer distinct benefits for your diet.

Key Points

Raw is Best for Vitamin C: Raw celery retains the most vitamin C, a heat-sensitive, water-soluble nutrient essential for immune health.
Steaming Preserves Nutrients: Steaming is the best cooking method, retaining up to 99% of celery's antioxidants compared to boiling, which causes significant loss.
Cooking Can Increase Absorption: Cooking can break down cell walls, potentially making some antioxidants, like apigenin, easier for your body to absorb.
Fiber Content Varies by Prep: Raw celery's fiber aids in digestion by adding bulk, while cooked celery's softened fiber can be easier on sensitive stomachs.
Leaves Are a Nutrient Goldmine: Don't discard the celery leaves, as they contain higher concentrations of vitamins and minerals like calcium, potassium, and vitamin C.
Both Are Healthy Choices: Regardless of preparation, celery is a low-calorie, hydrating vegetable with powerful antioxidant properties that supports overall health.

Raw Celery: Crispness and Peak Vitamins

Consuming celery raw is often considered the best way to get the most nutrients, particularly those that are sensitive to heat.

Higher Vitamin C: As a water-soluble and heat-sensitive vitamin, a significant amount of vitamin C can be lost during cooking, especially through methods like boiling. Eating celery raw ensures you receive the maximum vitamin C content, which is important for immune function and skin health.
Maximum Antioxidant Content: While certain cooking methods preserve antioxidants well, raw celery generally contains the highest levels of these protective compounds. These antioxidants, including flavonoids like apigenin, help fight inflammation and cellular damage.
Superior Hydration: Since raw celery is mostly water, it is an excellent way to stay hydrated. Its natural electrolytes, like potassium and sodium, help maintain fluid balance.
Digestive Benefits of Insoluble Fiber: The fiber in raw celery remains largely intact. This insoluble fiber adds bulk to stool, promoting regular bowel movements and aiding digestion. The chewing required for raw celery also promotes saliva production, which helps clean teeth.

Cooked Celery: Texture and Bioavailability

Cooking celery does not necessarily render it unhealthy. The cooking method is the most important factor in determining how nutrients are affected.

Enhanced Antioxidant Absorption: Some antioxidants in celery, such as apigenin, may become more bioavailable, or easier for the body to absorb, after cooking. Cooking breaks down the vegetable's tough cell walls, releasing these beneficial compounds.
Better-Retained Vitamins with Steaming: Steaming is the superior cooking method for celery, preserving far more nutrients than boiling. A study found that steaming retained 83% to 99% of celery's antioxidants, while boiling caused a loss of up to 41%. This is because water-soluble nutrients don't leach into the cooking water when steaming.
Easier Digestion: Cooking softens celery's fibrous stalks, making it easier to chew and digest for those with sensitive digestive systems. This softened texture is also ideal for soups, stews, and sauces.

Cooking Methods Comparison

Steaming vs. Boiling

Choosing how to cook your celery significantly impacts its nutritional outcome.

Steaming: The best method for cooking celery without major nutrient loss. Steaming retains antioxidants and minimizes the leaching of water-soluble vitamins.
Boiling: The worst method for nutrient retention, particularly for water-soluble vitamins (like Vitamin C) and antioxidants, which escape into the boiling water. However, if you consume the cooking liquid in a soup or broth, you can still ingest some of these nutrients.
Microwaving and Stir-frying: These quick-cooking methods are also generally good for nutrient preservation as they involve less water and shorter cooking times.

Raw vs. Cooked Celery: A Comparison Table


Feature	Raw Celery	Cooked Celery (Steamed)
Antioxidant Levels	Higher overall levels	Generally well-retained; better bioavailability for some compounds
Vitamin C	Maximum levels retained	Decreased, but minimal loss with proper cooking
Fiber	Intact, providing more bulk	Softened, making it easier to digest for some
Texture	Crisp and crunchy	Soft and tender
Bioavailability of Nutrients	Nutrient release relies on chewing and digestion	Some nutrients, like apigenin, are more readily absorbed
Best for...	Snacking, salads, hydration	Soups, stews, side dishes, sauces

Don't Forget the Celery Leaves!

Many people discard the leaves of celery, but they are a nutritional goldmine. The leaves contain higher concentrations of calcium, potassium, and vitamin C than the stalks. They can be used as a garnish, added to salads, or incorporated into soups for extra flavor and nutrients. To get the most from the leaves, use them within a day or two of purchase.

Conclusion: Your Celery, Your Choice

Ultimately, whether raw or cooked, celery remains a healthy addition to your diet. The best choice depends on your preference for taste and texture, as well as your nutritional priorities. If you want maximum antioxidant and vitamin C content, eating raw is the way to go. If you are looking for easier digestion or want to use celery in a warm dish, opt for steaming over boiling to preserve most of the nutrients. The key takeaway is to incorporate celery into your meals regularly, prepared in whatever way you enjoy most, to reap its substantial health benefits. For more information on celery's extensive benefits, you can visit the Cleveland Clinic's Health Essentials article.

Frequently Asked Questions

Yes, cooked celery is still very healthy. The best cooking method is steaming, which retains the majority of its beneficial nutrients, including antioxidants and vitamins, unlike boiling which leaches out many water-soluble compounds.

Boiling celery can destroy or cause a significant loss of water-soluble nutrients, such as Vitamin C and many antioxidants, as these compounds leach into the cooking water. For this reason, steaming is a more nutritionally sound cooking method.

You get the same amount of fiber from both, but your body processes it differently. The insoluble fiber in raw celery is intact and provides more bulk for digestion. Cooked celery's softened fiber is easier to digest for some people.

Raw celery has the highest overall level of antioxidants, but some compounds, like apigenin, may be more bioavailable (easier to absorb) after cooking. For cooked options, steaming best preserves these antioxidants.

Yes, you can and should eat celery leaves. They are highly nutritious, containing higher concentrations of calcium, potassium, and vitamin C than the stalks. They can be added to salads, soups, or used as a garnish.

Steaming is the best way to cook celery to preserve nutrients. It minimizes the loss of heat-sensitive and water-soluble compounds compared to boiling, ensuring you retain the maximum health benefits.

For some people, the tough, fibrous nature of raw celery can be harder to digest. Cooking softens the plant's fibrous stalks, which can make it easier on the digestive system, particularly for those with sensitive stomachs.