Celeriac — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 42 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 9 g | 3.27% |
| Fiber | 2 g | 7.14% |
| Sugars | 2 g | 4% |
| Glycemic Index | 35 | - |
| Protein | 2 g | 4% |
| Sodium | 100 mg | 4.35% |
| Total Fat | 0 | - |
*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.
35
🟢 Low Glycemic Index
Key takeaways
Health benefits
- 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
- 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.
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 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
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
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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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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