Celery - Sticks IW 80 - 1/2 cup servings

Celery is a low-calorie, hydrating vegetable rich in fiber, vitamins, and minerals, with only about 16 calories per 100 grams and high-water content.
Macronutrients
A cup of raw chopped celery (approximately 101 grams) contains 
Nutritional Values
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:
Calories: 14–16 kcal
Carbohydrates: 3 g, including 1.35 g sugar and 1.6 g dietary fiber
Net carbs: 1.4 g
Protein: 0.7 g
Fat: 0.17 g, with 0.04 g saturated fat, 0.03 g monounsaturated fat, and 0.08 g polyunsaturated fat
Cholesterol: 0 mg
Celery is mostly water—around 95–96%—making it highly hydrating 
WebMD
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. The fiber content supports digestion and gut health.
Vitamins
Celery is a good source of several vitamins 
Nutritional Values
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:
Vitamin K: 29–30 mcg (about 24–25% DV per 100g)
Vitamin A: 22–27 mcg (2% DV)
Vitamin C: 1–3 mg (1–3% DV)
Folate (B9): 14–36 mcg (4–9% DV)
Vitamin B6: 0.07 mg (4–6% DV)
Vitamin E: 0.27 mg (2% DV)
These vitamins support bone health, blood clotting, immune function, and cellular protection through antioxidant activity.
Minerals
Key minerals per 101 g serving include 
Nutritional Values
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:
Potassium: 260–263 mg (6–8% DV)
Calcium: 40 mg (3–4% DV)
Magnesium: 11 mg (3% DV)
Sodium: 80 mg (3–4% DV)
Phosphorus: 24 mg (2% DV)
Iron: 0.2 mg (1–3% DV)
Zinc: 0.13 mg (1% DV)
Potassium and magnesium contribute to heart health and maintaining healthy blood pressure, while calcium and vitamin K support bone strength.
Amino Acids and Protein Quality
Celery provides small amounts of amino acids, including aspartic acid, glutamic acid, alanine, and lysine, which contribute to its modest protein content (0.7 g per cup) 
Nutritional Values
. Though not a substantial protein source, it adds to overall protein intake when included in meals.
Health Benefits
Hydration: High water content helps maintain fluid balance.
Digestive health: Fiber promotes regularity and supports gut microbiota.
Heart and blood pressure support: Potassium, magnesium, and low sodium content are beneficial.
Anti-inflammatory and antioxidant properties: Flavonoids and polyphenols in celery may protect cells and reduce inflammation 
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Oral health: Crunching celery stimulates saliva and may help clean teeth.