Celeriac — Nutrients, Health Benefits, And Shopping Tips

Celeriac photo

Listonic Team

September 4, 2024

Celeriac, with its knobby appearance and mild, celery-like flavor, is a root vegetable high in fiber. Learn about its nutritional benefits, how to choose and prepare celeriac, and creative cooking tips for incorporating it into your meals.

Nutrients

Check the detailed nutritional values of celeriac, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 42 kcal

Nutrients per: 100 g% Daily Value*
Carbs9 g3.27%
Fiber2 g7.14%
Sugars2 g4%
Glycemic Index35 -
Protein2 g4%
Sodium100 mg4.35%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes celeriac stand out:

35

🟢 Low Glycemic Index

Key takeaways

🛒
Look for firm, small to medium-sized celeriac with minimal root hairs and a fresh, earthy smell.
😋
Celeriac is a root vegetable often used as a lower-carb alternative to potatoes.
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Store celeriac in the refrigerator in a plastic bag or container, ideally in the crisper drawer, and use it within 1-2 weeks. If you cut it, consume it within 3-5 days.

Health benefits

Discover how celeriac can be a low-calorie, fiber-rich option that contributes to digestive health and overall wellness.
  • Rich in vitamins and minerals, such as Vitamin C, Vitamin K, and potassium, which support overall health and well-being.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Supports weight management due to its low calorie and high fiber content, promoting satiety.
  • Contains antioxidants, which help protect the body from free radicals and reduce the risk of chronic diseases.
  • Versatile in cooking, offering various ways to include it in your diet, such as roasted, mashed, or added to soups and stews.

Health risks

Understand the potential risks and health concerns linked to celeriac.
  • Potential allergic reactions particularly in individuals with celery or pollen allergies, causing symptoms like itching, swelling, or difficulty breathing.
  • Digestive discomfort such as bloating or gas when consumed in large quantities, due to its fiber content.
  • Pesticide residue on conventionally grown celeriac, which can pose health risks if not properly washed or peeled.
  • Potential for goitrogens as celeriac, like other root vegetables, may contain compounds that can interfere with thyroid function when consumed in excess.
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How to choose celeriac

Celeriac should have a firm texture and a minimal amount of root hairs. Its skin should be relatively smooth with no soft spots. The root should be heavy, indicating it still retains moisture.

Avoid celeriac that is very knobby or has a lot of cracks, as these can harbor dirt and are harder to clean. A good celeriac will have a fresh, earthy smell without any hint of decay.

How to choose celeriac

How to store celeriac

Refrigeration is crucial for preserving celeriac's freshness. Place it in a plastic bag within the crisper drawer to help retain moisture. When stored correctly, celeriac can remain fresh for 1-2 weeks in the refrigerator.

Exposing celeriac to air can lead to drying and toughness. It's best to keep it away from fruits that produce ethylene, as this can accelerate spoilage. Wrap it securely to ensure its texture and flavor are preserved.

✅ Extra Tip

If the celeriac starts to soften, revive it by soaking it in cold water for a few hours before use to restore its crispness.

How long does it last?

Celeriac can last for 1-2 weeks in the refrigerator. To maintain its freshness, store it in a plastic bag or container in the crisper drawer. Once cut, it should be used within 3-5 days.

What to do with leftovers?

Leftover celeriac (celery root) can be used in a variety of hearty dishes. Mash it as a flavorful alternative to mashed potatoes, or add it to soups and stews for an earthy, slightly sweet flavor. Celeriac is also great when roasted, where it caramelizes and develops a rich taste.

Use celeriac in a gratin with cream and cheese, or blend it into a celeriac soup for a creamy, comforting dish. If you have a lot of celeriac, consider shredding it and using it in a celeriac slaw with a tangy vinaigrette. Celeriac can also be thinly sliced and used in a scalloped potato dish, or pureed and mixed into mashed potatoes for extra depth of flavor. For a unique twist, try making celeriac fries by cutting it into strips and baking or frying until crispy.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How celeriac supports specific health conditions

Celeriac, also known as celery root, is a low-calorie vegetable rich in fiber, promoting digestive health and supporting bowel regularity. It contains antioxidants, such as vitamin C, which support immune health by protecting cells from oxidative damage. Celeriac is also high in potassium, contributing to heart health by regulating blood pressure. Additionally, its low carbohydrate content makes it a great option for blood sugar control, especially for individuals managing diabetes.

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