The Incredible Benefits of Celery Roots (Celeriac)

January 4, 2026 •

4 min read

Originally cultivated in the Mediterranean, celery root (or celeriac) is a knobby, unassuming root vegetable that offers a wealth of surprising nutritional benefits. Far more than a simple substitute for potatoes, these versatile roots are packed with fiber, vitamins, and minerals that contribute significantly to overall health and well-being.

Quick Summary

This article explores the health advantages of adding celery root to your diet, detailing its rich vitamin and mineral content, benefits for cardiovascular and digestive health, and its uses as a low-calorie, nutrient-rich food.

Key Points

Rich in Vitamin K: Celeriac is an excellent source of vitamin K, vital for blood clotting and bone health.
Supports Heart Health: High levels of potassium help regulate blood pressure, while vitamin K prevents arterial calcium buildup.
Aids Digestion: The high dietary fiber content promotes healthy gut bacteria and supports regular bowel movements.
Low in Calories: As a low-calorie and low-glycemic food, it serves as a healthier alternative to starchy vegetables like potatoes.
Packed with Antioxidants: Antioxidants like vitamin C and flavonoids combat oxidative stress and have anti-inflammatory effects.
Strengthens Bones: Phosphorus and Vitamin K work together to aid calcium absorption and promote stronger bones.
Versatile in the Kitchen: Can be enjoyed raw in salads, roasted, mashed, or added to soups.

Unearthing the Nutritional Profile of Celery Root

Celery root, botanically known as Apium graveolens var. rapaceum, is a member of the Apiaceae family, making it a relative of parsley and parsnips. Though its appearance can be intimidating, the flavor is mild and nutty, with a delicate celery undertone. Its impressive nutritional content makes it a powerful addition to a healthy diet. A single 100-gram serving of raw celery root is low in calories, yet provides an excellent source of essential nutrients.

Key Vitamins and Minerals

Vitamin K: An excellent source, with a 100-gram serving providing over half of the Daily Value, crucial for blood clotting and promoting strong, healthy bones by activating proteins for bone formation.
Vitamin C: This powerful antioxidant supports immune function, protects against cell damage, and is vital for collagen production, which benefits skin health.
Dietary Fiber: The high fiber content in celery root aids digestion, helps promote regularity, and feeds beneficial gut bacteria.
Potassium: This mineral is essential for regulating blood pressure, counteracting the negative effects of high sodium intake.
Phosphorus and Magnesium: These minerals work together with Vitamin K to support bone health and mineral density.
Manganese: Important for wound healing and the formation of cartilage and bones.
Vitamin B6: Plays a role in nerve function, metabolism, and the formation of red blood cells.

Comparison: Celery Root vs. Celery Stalks

While they come from the same family, celeriac and celery stalks have distinct nutritional differences. Here's a quick comparison based on a typical raw serving (e.g., one cup chopped):


Nutrient	Celery Root (Celeriac)	Celery Stalks	Key Difference
Vitamin K	Very high (approx. 51% DV)	Low (approx. 13% DV)	Celeriac is a much richer source of Vitamin K.
Vitamin C	High (approx. 13% DV)	Lower (approx. 5% DV)	Celeriac offers significantly more Vitamin C.
Dietary Fiber	Higher (approx. 2.8g)	Lower (approx. 1.6g)	Celeriac has almost double the fiber content per cup.
Carbohydrates	Higher (approx. 14g)	Lower (approx. 6g)	Celeriac is a starchy root vegetable, unlike the stalks.
Calories	Higher (approx. 66)	Lower (approx. 33)	Celeriac is more calorie-dense but still low-calorie overall.

The Health Benefits of Incorporating Celery Root into Your Diet

Beyond its fundamental nutritional value, regular consumption of celery root has been linked to several key health benefits:

Supports Heart Health

The high levels of potassium in celeriac are crucial for maintaining healthy blood pressure. Furthermore, its impressive vitamin K content may help reduce the risk of heart disease by preventing calcium buildup in the arteries. Some research also indicates that compounds in celeriac may aid in regulating blood fats and improving blood vessel function.

Aids Digestive Health and Weight Management

Celery root is an excellent source of dietary fiber, which promotes regular bowel movements and provides nourishment for healthy gut bacteria. The fiber also helps increase feelings of fullness and satiety, which can assist with weight management by reducing overall calorie intake. As a low-calorie, low-glycemic vegetable, it serves as a healthier, lower-carb alternative to potatoes.

Strengthens Bones

Both vitamin K and phosphorus are abundant in celeriac and are vital for maintaining strong bones. Vitamin K supports calcium absorption and prevents bone loss, while phosphorus is another key mineral for promoting bone health and density. Observational studies have found a link between higher vitamin K intake and a lower risk of bone fractures.

Provides Antioxidant and Anti-inflammatory Effects

Celery root is packed with antioxidants, including vitamin C, phenolic compounds, and flavonoids. These compounds combat harmful free radicals and reduce oxidative stress, which can lead to chronic diseases. The anti-inflammatory properties can help reduce inflammation, a contributing factor in many health conditions.

Potential Anticancer Properties

Some test-tube and animal studies have found that the high levels of vitamin K and certain compounds in celeriac may have anticancer properties by inhibiting the growth of cancerous cells. While more human research is needed, this is an area of ongoing scientific interest.

Culinary Uses of Celery Root

Don't be put off by its rough exterior; celeriac is incredibly versatile in the kitchen. It can be eaten raw, cooked, or mashed and adds a nutty, subtle celery flavor to dishes.

Raw: Finely grate or julienne raw celeriac for a crisp, refreshing addition to salads or slaws.
Mashed: It can be mashed just like potatoes for a healthier, lower-carb side dish. Mix with butter or cream for a velvety puree.
Roasted: Cut into wedges or cubes and roast with olive oil and herbs for a tender, earthy flavor.
Soups and Stews: Celeriac adds a depth of flavor to soups and stews, working well in combination with other root vegetables.
Chips or Fries: Slice thinly and bake or air fry for a healthier alternative to potato chips.

Conclusion: A Versatile and Nutritious Powerhouse

In summary, celery root, or celeriac, is a nutrient-dense and versatile vegetable that deserves a place on your plate. From its excellent vitamin K and C content to its high fiber and potassium levels, the benefits of celery roots support multiple aspects of your health, including heart function, digestion, bone strength, and immune defense. Incorporating this low-calorie root into your diet, whether mashed, roasted, or raw, is a delicious and simple way to enhance your overall wellness. For more on maximizing the benefits of this root vegetable, explore recipes like those for celeriac purée and roasted root mash, or check out The Culinary Exchange for recipe ideas.

Frequently Asked Questions

While both come from the same plant family, celery root is cultivated for its large, edible root, whereas regular celery is grown for its stalks. Celery root is higher in certain vitamins and has a denser, nuttier flavor.

To prepare, first use a sharp knife to remove the tough, knobby outer skin. After peeling, you can cut the white flesh into desired shapes. To prevent browning, similar to an apple, place the chopped pieces in a bowl of acidulated water (with a little lemon juice or vinegar).

Yes, celery root is a great lower-carb and lower-calorie substitute for potatoes. It can be mashed, roasted, or fried in similar ways and adds a unique, earthy flavor to dishes.

Cooking can cause some loss of certain vitamins, particularly water-soluble ones like vitamin C. To minimize this, alternative cooking methods like steaming or roasting are often better than boiling. However, celery root remains highly nutritious even when cooked.

Individuals on blood-thinning medications like warfarin should consult their doctor before consuming large amounts of celery root due to its high vitamin K content, which can affect blood clotting. People with celery allergies should also avoid celeriac due to cross-reactivity.

Yes, celery root can be eaten raw. It is often grated or finely julienned and added to salads or slaws for a crisp texture and mild, nutty flavor.

When stored properly in the crisper drawer of your refrigerator, loosely wrapped in a bag, celery root can last for a long time—several weeks, or even a few months. Its flavor is most intense when fresh.