What are the benefits of eating celery root?

December 21, 2025 •

4 min read

Packed with immune-boosting vitamins C and E, as well as potent antioxidants, celery root, or celeriac, is a powerhouse vegetable. This gnarly-looking root offers a host of surprising health benefits, from promoting strong bones and a healthy heart to aiding in digestion and inflammation reduction.

Quick Summary

This article explores the nutritional composition and numerous health advantages of celeriac, an underrated root vegetable. Learn how its high fiber, vitamin, and mineral content supports cardiovascular function, digestive regularity, bone density, and provides anti-inflammatory effects.

Key Points

Rich in Nutrients: A single cup provides a significant portion of daily vitamin K, along with good amounts of vitamin C, fiber, potassium, and phosphorus.
Supports Heart Health: High potassium helps regulate blood pressure, while vitamin K may reduce artery hardening.
Aids Digestion: The high fiber content promotes regular bowel movements and feeds beneficial gut bacteria.
Strengthens Bones: Vitamin K, phosphorus, and calcium work together to support bone density and prevent fractures.
Combats Inflammation: Rich in antioxidants like vitamin C and flavonoids, it helps fight oxidative stress and chronic inflammation.
Excellent Low-Carb Alternative: With fewer carbohydrates and calories than potatoes, it's a great option for low-carb diets.
Versatile in the Kitchen: Can be eaten raw in salads or cooked in mashes, soups, and roasted dishes.

A Nutritional Profile Packed with Goodness

Despite its unappealing exterior, celery root (also known as celeriac) contains a rich assortment of nutrients. It's low in calories and carbohydrates, making it an excellent alternative to starchy root vegetables like potatoes. A single cup of raw celery root is an excellent source of vitamin K, providing a significant portion of the daily recommended intake. It is also a good source of vitamin C, fiber, phosphorus, potassium, and manganese.

Supporting Heart Health

Celery root contains several key nutrients that are essential for maintaining a healthy cardiovascular system. Its high potassium content helps regulate blood pressure by balancing the effects of sodium. Research has linked higher potassium intake to a lower risk of strokes. Furthermore, the vitamin K in celeriac may help reduce heart disease risk by preventing calcium buildup in blood vessels, which can lead to hardening and narrowing. Some studies have also pointed to the ability of the flavonoid compounds in celery root to support cardiovascular health by reducing inflammation.

Aiding Digestive Health

As a high-fiber food, celery root is a champion for digestive wellness. The fiber content, which includes both soluble and insoluble types, promotes regular bowel movements and helps prevent constipation. Beyond regularity, the soluble fiber acts as a prebiotic, nourishing the beneficial bacteria in your gut microbiome. This healthy gut environment is crucial for proper digestion and can positively impact many other aspects of your overall health.

Strengthening Bones

The combination of vitamin K, phosphorus, and calcium in celery root makes it a powerful food for supporting bone health. Vitamin K is vital for the absorption of calcium and plays a role in preventing bone loss. Phosphorus is also essential for building and maintaining strong bones. Observational studies have shown that higher intake of vitamin K is associated with a reduced risk of bone fractures.

Fighting Inflammation and Oxidative Stress

Celeriac is rich in potent antioxidants, including vitamin C and flavonoids, which combat inflammation and oxidative stress. Chronic inflammation is linked to many diseases, and the antioxidant compounds in celery root work to protect healthy cells from damage caused by harmful free radicals. By reducing inflammation, regular consumption of celeriac may offer protective effects against various chronic conditions.

Comparison: Celery Root vs. Potatoes

To showcase its unique benefits, let's compare celery root with the more common potato, which it can often replace in recipes.


Feature	Celery Root (Celeriac)	Potato	Notes
Carbohydrates	Lower carb (cooked: ~5.9g per 100g)	Higher carb (cooked: ~17.5g per 100g)	Celeriac is a healthier, low-carb option.
Calories	Lower calorie (~42 kcal per 100g raw)	Higher calorie (~87 kcal per 100g)	Great for weight management.
Vitamin K	Excellent source (~51% DV per 100g raw)	Low source (varies by type)	Key for blood clotting and bone health.
Fiber	High fiber (~1.8g per 100g raw)	Moderate fiber (~1.6g per 100g)	Celeriac offers more fiber, aiding digestion.
Glycemic Index	Low (35 raw)	Medium to High (varies)	More favorable for blood sugar management.

Creative Ways to Eat Celery Root

This versatile vegetable can be enjoyed both raw and cooked. When raw, it has a crunchy texture and a mild, nutty flavor with hints of celery. Cooking brings out a subtler, sweeter taste.

Mashed: Substitute celeriac for potatoes to make a low-carb, creamy mashed side dish.
Roasted: Cut into cubes, toss with olive oil, salt, and pepper, then roast until tender for a delicious side dish.
Soups and Stews: Add celeriac to soups and stews for a savory, slightly sweet flavor.
Salads: Grate raw celeriac to add a unique crunch to salads, like the classic French céleri rémoulade.
Fries/Chips: Slice into thin strips and bake or air fry for a healthier, flavorful alternative to potato fries.

Conclusion

While often overlooked due to its knobby appearance, the health benefits of eating celery root are impressive and far-reaching. From its high content of bone-strengthening vitamin K to its powerful anti-inflammatory and digestive-aiding properties, celeriac is a nutritional powerhouse. It offers a delicious and healthy alternative to more common root vegetables, proving that you should never judge a vegetable by its cover. Adding this nutrient-dense and versatile root to your diet is a simple step toward boosting your overall wellness. For more insights on nutritious eating, see this resource on functional medicine principles.

Potential Side Effects and Precautions

While generally safe for most people, some individuals should exercise caution. The high vitamin K content can interfere with blood-clotting medication like warfarin. Additionally, pregnant women are advised against consuming large amounts due to certain compounds.

It is always best to consult a healthcare provider with any specific health concerns.

References

Frequently Asked Questions

While related, celery and celery root (celeriac) are distinct. Celery is known for its crisp, green stalks, while celeriac is cultivated for its large, knobby, bulbous root. They differ in nutrient profile, with celeriac offering higher concentrations of vitamin K, vitamin C, and fiber.

Yes, celery root is a great low-carb and low-calorie alternative to potatoes. It contains significantly fewer carbohydrates and calories, making it a good choice for those monitoring their intake of starchy vegetables.

To prepare celery root, first scrub it well to remove dirt, then use a sharp knife or vegetable peeler to remove the tough outer skin. The peeled root can then be grated for salads, cubed for roasting, or boiled and mashed.

Celery root has a mild, nutty, and slightly sweet flavor with a hint of parsley. When raw, it has a crunchy texture, and when cooked, it becomes softer, similar to a potato.

Yes, some nutrients are lost during the cooking process. For example, boiling can reduce vitamin C content. Steaming or eating it raw can help preserve more of the heat-sensitive vitamins and antioxidants.

While safe for most, some individuals should be cautious. The high vitamin K content can interact with blood-thinning medications. Additionally, large quantities are not recommended during pregnancy due to certain compounds.

Yes, the leafy green tops of celery root are edible and can be used in the same way as celery leaves or parsley to add flavor to stocks, soups, or as a garnish.

Celery root can be stored in the vegetable drawer of your refrigerator, where it will stay fresh for several weeks. It's best to store it unwashed and unpeeled until you are ready to use it.

Yes, celery root can be beneficial for weight loss. It's low in calories and carbohydrates, yet high in fiber, which helps promote a feeling of fullness, reducing overall calorie intake.