By the Nutriveda editorial team · Updated 10 November 2026
Celeriac is the knobbly root of a celery plant, with cream-coloured flesh and a mild, nutty celery taste. It is a light winter vegetable: 42 kcal per 100 g, with only 1.6 g of sugar. A small bowl of peeled cubes (100 g) has about 42 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 42 kcal | |
| Protein | 1.5 g | |
| Fat | 0.3 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 9.2 g | |
| of which sugars | 1.6 g | |
| Fibre | 1.8 g | |
| Potassium | 300 mg | 15% |
| Calcium | 43 mg | 5% |
| Magnesium | 20 mg | 5% |
| Iron | 0.7 mg | 5% |
| Sodium | 100 mg | |
| Vitamin C | 8.0 mg | 10% |
Values are for: raw peeled celeriac root. Source: USDA FoodData Central, SR Legacy, FDC ID 170400 (“Celeriac, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Celeriac gives you potassium and a little fibre (1.8 g per 100 g) for few calories. It is a handy way to make winter meals lighter: swap half the potatoes in a mash or a soup for celeriac and the dish keeps its comfort but carries less starch and more flavour.
- Potassium: 300 mg per 100 g, 15% of the daily reference intake (a 100 g portion: about 15%). Potassium contributes to the maintenance of normal blood pressure.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Choose a root that feels heavy and firm, with no soft spots. Smaller ones are usually denser inside, and very large ones can be spongy at the centre. It keeps for two to three weeks in the vegetable drawer of the fridge.
Slice off the top and base, then cut the skin away thickly with a knife, because a peeler struggles with the knobs. The flesh browns in the air, so drop cut pieces into water with a little lemon juice. Roast it in wedges, simmer it into soup, mash it with potatoes, or grate it raw with apple, lemon and yogurt for a crisp salad.
Who should be careful
Celery, including celeriac, is one of the 14 allergens that must be declared on food labels in the EU. If you are allergic to celery, avoid celeriac in every form, and check the labels of stocks, soups and spice mixes, where it is a common ingredient.
FAQ
How many calories are in celeriac?
Raw celeriac has 42 kcal per 100 g. A small bowl of peeled cubes, about 100 g, has roughly 42 kcal.
Can I eat celeriac raw?
Yes. Grate or cut it into fine strips and dress it straight away with lemon juice so it does not brown. It is crisp, with a mild celery taste.
Is celeriac the same as celery?
It is the same species, grown for its root instead of its stalks. The taste is similar but milder and nuttier. Both count as celery for allergy labelling.
Related entries
- Potatoes – mash them half and half with celeriac
- Carrots – the usual partner in soups
- Apples – for a raw celeriac salad
- Leeks
Sources
- USDA FoodData Central. Celeriac, raw, FDC ID 170400. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.