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It's hard to find the perfect snack, especially when you're trying to watch your calorie intake. Look for snacks that taste good and can help curb your appetite, like carrots and celery. Knowing the nutritional value of carrots and celery can help you see how they make a healthy addition to your diet.
Both carrots and celery make a low-calorie food choice, but celery is much lower in calories than carrots. A 100-gram serving of carrots, equivalent to about 3/4-cup of grated carrots, contains 41 calories, while the a 100-gram serving of celery, equivalent to about 1 cup of chopped celery, contains just 16 calories.
Does Celery Help Cleanse the Body?
The macronutrients in carrots and celery include its carbohydrate, protein and fat content. Both carrots and celery are virtually fat-free, with most of their calories coming from their carbohydrate content. A 100-gram serving of carrots contains 0.9 grams of protein, 0.2 grams of fat and 10 grams of carbohydrates. The same size serving of celery contains 0.7 grams of protein, 0.2 grams of fat and 3 grams of carbohydrates.
- The macronutrients in carrots and celery include its carbohydrate, protein and fat content.
- A 100-gram serving of carrots contains 0.9 grams of protein, 0.2 grams of fat and 10 grams of carbohydrates.
Both carrots and celery are a good source of fiber, but the carrots are the better source. A 10-gram portion of carrots contains 2.8 grams of fiber, and the same size serving of celery contains 1.6 grams of fiber. Fiber is a healthy component in food 2. Not only does it help prevent constipation, but it also aids in hunger control for weight management and lowers your risk of both heart disease and diabetes. Adults need 21 to 37 grams of fiber a day.
- Both carrots and celery are a good source of fiber, but the carrots are the better source.
- A 10-gram portion of carrots contains 2.8 grams of fiber, and the same size serving of celery contains 1.6 grams of fiber.
Vitamins and Minerals
How Many Calories in Carrot Sticks?
Carrots and celery also provide a number of essential vitamins and minerals. A 100-gram portion of carrots contains 33 milligrams of calcium, 320 milligrams of potassium, 5.9 milligrams of vitamin, 19 micrograms of folate and 16,706 International Units of vitamin A. The same portion of celery contains 40 milligrams of calcium, 260 milligrams of potassium, 3.1 milligrams of vitamin C, 36 micrograms of folate and 449 International Units of vitamin A.
Both carrots and celery are also a good source of the phytonutrients beta carotene and lutein. Both are carotenoids that help protect your body from chronic disease. A 100-gram portion of the carrots contains 8,285 micrograms of beta carotene and 256 micrograms of lutein + zeaxanthin. The celery contains 270 micrograms of beta carotene and 283 micrograms of lutein + zeaxanthin. Beta carotene acts as an antioxidant protecting your cells against free radical damage. It also supports immune health. Lutein is also an antioxidant but it primarily found in your eyes and may protect you from macular degeneration and cataracts.
- Both carrots and celery are also a good source of the phytonutrients beta carotene and lutein.
- The celery contains 270 micrograms of beta carotene and 283 micrograms of lutein + zeaxanthin.
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- USDA: Nutrient Database
- MayoClinic.com; Dietary Fiber: Essential For a Healthy Diet; November 2009
- Memorial Sloan-Kettering Cancer Center: Lutein
- Memorial Sloan-Kettering Cancer Center: Beta Carotene
- Celery, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
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- Tang GY, Meng X, Li Y, Zhao CN, Liu Q, Li HB. Effects of vegetables on cardiovascular diseases and related mechanisms. Nutrients. 2017;9(8). doi:10.3390/nu9080857
- Folate: Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Vitamin A: Fact Sheets for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Fact or myth: does celery really have negative calories?. Carleton University Dining Services. Updated 2017.
- Allergenic foods and their allergens, with links to informall. University of Nebraska-Lincoln Institute of Agriculture and Natural Resources. Updated 2014.
- Why vitamin K can be dangerous if you take warfarin. Cleveland Clinic. Updated 2019.
- Barone M. Celery juice: Are the benefits real?. UC Davis Health. Updated 2019.
- Combs M H, Ernst M. Celery and celeriac. University of Kentucky College of Agriculture, Food and Environment Cooperative Extension. Updated 2019.
- Celery. University of Nebraska Lincoln Extension.
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.