Celery is richest in vitamin K, while also providing smaller amounts of vitamin A, vitamin C, folate, and several B vitamins.
If you have ever typed “what vitamin is in celery?” into a search bar, you are really asking whether those crunchy stalks bring more than water and crunch to the table. Celery often shows up as a low-calorie sidekick to dips or peanut butter, so many people assume it has little to offer beyond texture.
The short answer is that celery is a quiet vitamin K hero with a supporting cast of other vitamins. One cup of chopped raw celery (about 101 grams) gives around 25% of the daily value for vitamin K, along with smaller amounts of folate, vitamin A, vitamin C, and several B vitamins based on USDA data sets summarized by nutrition databases that draw from the SR Legacy food tables.
Once you understand which vitamins live in celery and how much you get in a realistic serving, it becomes easier to decide where celery fits in your meals, especially if you pay attention to vitamin K intake for bone health or due to blood thinner medication.
What Vitamin Is In Celery? Nutrient Snapshot
Celery does not carry huge calorie numbers, yet it still brings a real spread of vitamins. Per about 1 cup of chopped raw celery (101 g), typical figures drawn from USDA-based sources show:
| Vitamin | Approximate Amount Per 1 Cup Celery | Typical Role In The Body |
|---|---|---|
| Vitamin K (phylloquinone) | ~29–30 mcg (~25% DV) | Needed for normal blood clotting and bone-related proteins |
| Folate (Vitamin B9) | ~36 mcg (~9% DV) | Involved in DNA formation and red blood cell production |
| Vitamin A (as carotenoids) | ~22 mcg RAE (~2–3% DV) | Helps with vision, immune function, and skin health |
| Vitamin C | ~3 mg (~3% DV) | Acts as an antioxidant and helps form connective tissue |
| Vitamin B1 (Thiamin) | ~0.02 mg (~2% DV) | Involved in energy metabolism from carbohydrates |
| Vitamin B2 (Riboflavin) | ~0.06 mg (~4% DV) | Helps with energy production and cell function |
| Vitamin B6 | ~0.07 mg (~4% DV) | Used in amino acid metabolism and brain-related pathways |
| Vitamin E | ~0.3 mg (~2% DV) | Fat-soluble antioxidant that helps protect cell membranes |
These numbers come from USDA SR Legacy data as presented in tools such as NutritionValue.org and other USDA-based databases, which list vitamin K around 29–30 micrograms per 100–101 grams of raw celery along with the smaller contributions of other vitamins.
So when someone asks “what vitamin is in celery?”, the most accurate reply is that vitamin K leads the pack, and folate, vitamin A, vitamin C, and several B vitamins add smaller but still useful amounts.
What Vitamins Are In Celery Stalks For Daily Meals
To make sense of those numbers, it helps to see how each vitamin from celery fits into your day and how much you can realistically expect from a few stalks on your plate.
Vitamin K: Main Nutrient In Celery
Vitamin K is the standout nutrient in celery. A typical adult target for vitamin K is around 120 micrograms per day for men and 90 micrograms per day for women, according to the NIH Office of Dietary Supplements vitamin K fact sheet. One cup of chopped celery gives roughly a quarter of that amount, which is a solid contribution for a low-calorie vegetable.
Vitamin K helps certain proteins carry calcium to places where the body needs it, such as bones, and away from places where buildup would be a problem, like the walls of blood vessels. It is also needed for several clotting factors in blood, which is why people who take warfarin and similar medicines often track vitamin K from food. For those individuals, the goal is usually steady intake rather than avoiding vitamin K altogether, so a consistent habit with celery and other leafy vegetables matters more than the occasional stalk here and there.
Vitamin A And Carotenoids In Celery
Celery contains carotenoids such as beta-carotene, which the body can convert to vitamin A. The amount per cup is modest compared with darker greens, yet it still adds to your total vitamin A intake across the day. That vitamin contributes to night vision, healthy skin, and the normal function of many immune cells.
Because celery is often eaten with dips that contain some fat, such as hummus or yogurt-based spreads, the carotenoids in the stalks may be taken up more easily. Vitamin A from plant sources rarely reaches extreme levels in a regular diet, so celery is a low-risk way to add a little extra to your plate without adding many calories.
Vitamin C In Crunchy Celery
The vitamin C content of celery is moderate. A cup of chopped celery gives around 3 milligrams, which is only a small slice of the 75–90 milligrams per day often recommended for adults. Even so, every bit counts, especially when those stalks sit beside peppers, tomatoes, or citrus fruit that raise the overall vitamin C content of the meal.
Vitamin C helps with collagen formation, which keeps gums, skin, and blood vessels in good shape. It also helps the body take up iron from plant foods when eaten in the same meal. While celery alone will not carry your entire vitamin C target, it makes sense as part of a mixed salad or snack plate that includes other fruits and vegetables with higher amounts.
Folate And Other B Vitamins
Folate (vitamin B9) is another quiet strength of celery. One cup provides around 36 micrograms of folate, roughly 9% of the 400 micrograms per day listed in many adult guidelines. Folate takes part in DNA formation and in the renewal of cells that turn over quickly, such as those in the digestive tract and blood.
Celery also contains small amounts of several other B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and vitamin B6. On their own, the numbers are modest, yet they can still add to the broader pattern of B vitamin intake when you pair celery with beans, whole grains, eggs, or animal protein, which hold higher B vitamin levels.
How Much Celery Makes A Difference For Vitamins?
A “cup of chopped celery” can feel vague in real life, so it helps to picture your cutting board. USDA resources such as the USDA SNAP-Ed celery produce guide describe common serving sizes: one cup of chopped celery usually comes from about four to five medium stalks.
Here is a quick way to connect celery portions with vitamin K in particular, using rough values from USDA-based databases for raw vegetables:
Celery Vitamin K Compared With Other Veggies
| Vegetable (Raw, ~1 Cup) | Vitamin K (Approx. mcg) | Rough Share Of Adult DV |
|---|---|---|
| Celery, chopped | ~30 mcg | About 25% |
| Romaine lettuce, shredded | ~45–50 mcg | About 35–40% |
| Broccoli, chopped | ~90–95 mcg | About 75–80% |
| Spinach, raw leaves | ~120 mcg | About 120% |
| Iceberg lettuce, shredded | ~17–20 mcg | About 15–20% |
| Carrots, chopped | ~13–15 mcg | About 10–15% |
| Green beans | ~15–20 mcg | About 15–20% |
This comparison shows that celery sits in the middle range for vitamin K among common vegetables. Spinach and broccoli bring far higher levels, while celery comfortably beats items like iceberg lettuce. So celery works well as one of several vitamin K sources through the week rather than the sole one.
For most people without medication concerns, mixing celery with spinach, broccoli, or other leafy greens spreads vitamin K intake throughout the day while also adding fiber, minerals, and flavor variety.
Who Should Pay Attention To Celery’s Vitamin K?
For healthy adults who are not on blood thinners, celery’s vitamin K content is usually a plus. Meeting vitamin K targets from food aligns with general advice from the NIH and other public health groups, which favor leafy greens and related vegetables as day-to-day sources of this vitamin.
If you take warfarin or another medicine that interacts with vitamin K, the details change. In that case, sudden swings in vitamin K intake can change how your dose works. Celery does not need to disappear from your plate, but big jumps in intake, such as going from no celery to several cups most days, should be checked with your doctor or anticoagulation clinic so your dose and your plate stay in step.
Simple Ways To Add Celery For Extra Vitamins
Knowing what vitamin is in celery only helps if you actually eat the stuff. The good news is that celery is easy to fold into meals and snacks without much extra prep time.
Everyday Ideas That Use Celery’s Vitamins
- Snack plates: Pair celery sticks with hummus, bean dips, or yogurt dips. The mix gives vitamin K from the celery plus protein and healthy fat from the dip.
- Soups and stews: Start many soups with celery, onion, and carrot. Even after simmering, some vitamin K remains, and the broth picks up flavor.
- Salads: Thinly sliced celery adds crunch to green salads, grain salads, and potato salad while nudging up vitamin K and folate.
- Stir-fries: Sliced celery cooks quickly and keeps a bit of bite, which works well in quick pan dishes with tofu, chicken, or tempeh.
- Egg dishes: Finely chopped celery in omelets or frittatas adds texture and a little extra vitamin mix without dominating the flavor.
Because vitamin K is fat-soluble, pairing celery with small amounts of fat from dressings, oils, nuts, or seeds may help your body take up that vitamin more effectively. You do not need large amounts of oil for that effect; a modest splash of olive oil or a spoonful of seeds can do the job.
Final Thoughts On Celery Vitamins
Celery has a reputation as a “free” or “negative calorie” food, which can make it seem boring or not worth much attention. The vitamin breakdown tells a different story. Vitamin K is the main feature, with about a quarter of an adult day’s worth in a cup of chopped celery, and folate, vitamin A, vitamin C, and several B vitamins round out the package.
If you like crunchy, fresh vegetables and want more vitamin K in your usual meals, celery earns its place next to leafy greens rather than behind them. Mix it into soups, salads, and snack plates, keep your intake steady if you rely on blood thinners, and let those simple green stalks quietly lift the vitamin profile of your plate.