This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Magic weight loss drinks are not in shortage but they often don’t work. Is celery juice different and good for weight loss or not?
Celery is a vegetable that has been around for quite a while. It is consumed all over the world.
Celery juice is basically everything inside celery but without the fiber. Due to a lack of exact information on the nutritional values of celery juice this article will examine the values in celery and then discuss the advantages and disadvantages of consuming it in juice form.
Micronutrients in celery
The first thing to look at is the amount of micronutrients in celery juice.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of celery provides you with approximately (1):
- Vitamin K: 37% of the DV (Daily Value)
- Folate: 9% of the DV
- Vitamin A: 8% of the DV
- Manganese: 5% of the DV
- Vitamin C: 5% of the DV
- Vitamin B6: 4% of the DV
- Calcium: 4% of the DV
And some other micronutrients in smaller amounts. That’s a good amount of vitamin K. The other amounts of micronutrients are a nice addition to your diet. Celery is not the most micronutrient dense vegetable out there but it can certainly have merit if you combine it with other healthy foods.
Will celery help you lose weight
Let’s take a closer look at the macronutrients in celery.
16 calories per 100 grams. 11.7 of these calories come from the carbohydrates (3.4 g per 100 grams of which 1.6 g fiber).
Celery is certainly an option for low carb diets. On top of that, this amount of calories is super low compared to almost any other vegetable.
Celery should be fine to add to your weight loss diet. The only concern is that celery is fairly high in one vitamin (K). For some micronutrients this might be a problem. However, it might be hard to consume too much dietary vitamin K (4).
Even with that being said, it’s almost never a bad idea to have a wide variety of foods in your diet.
Difference between celery and celery juice
It’s hard to find the exact nutrient info on celery juice. However, there are a few things that happen when you juice something.
First of all, you get a lot less fiber from it.
Fiber has multiple benefits. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus. With such a large amount of fiber you can drastically reduce the time you spend craving for food.
Because you are removing the fiber from the celery it becomes a lot easier to consume it in bigger amounts. The concentration of nutrients tends to increase if you juice food up. In some foods, like for example apples, this makes it so the juice is extremely high in calories for a drink.
In the case of celery you will also consume calories more easily but most likely nothing to worry about due to the low calorie content of regular celery. You will also more easily consume more micronutrients. For most people this is a great thing.
Should you drink celery juice for weight loss?
You can certainly add celery juice to your weight loss routine. For most people there won’t be any negative side effects.
However, if you are struggling with hunger it might be better to eat regular celery instead.
The fiber in regular celery is also pretty good for your health. By juicing you will miss out on some benefits.