Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Celery root

Celery root is used either as a side dish or a hearty ingredient, especially in soups and stews. It can be cooked, or eaten raw.
84/14/03  LA:ALA

Celery root is a cultivated form of wild celery (Apium graveolens var. Graveolens). Like the two other varieties of celery, green stalk celery and Chinese celery, celery root is used in dishes as a vegetable. Celery contains essential oils in its oil passages. The phthalides they contain are responsible for the typical flavor of celery.

Celery root has a round-shaped root, which can weigh as much as one kilogram. The leaves of the tuber resemble those of parsley and can be used to add flavor to food. The skin is yellowish-white to gray-brown and has a gnarled appearance. The pulp is white to beige.

General information:

From Wikipedia: “Celeriac (Apium graveolens var. rapaceum), also called turnip-rooted celery or knob celery, is a variety of celery cultivated for its edible roots, hypocotyl, and shoots. It is sometimes called celery root. ...

Celeriac is a root vegetable with a bulbous hypocotyl. In the Mediterranean Basin and in Northern Europe, celeriac grows wild and is widely cultivated. It is also cultivated in North Africa, Siberia, Southwest Asia, and North America. In North America, the Diamant cultivar predominates. Celeriac originated in the Mediterranean Basin.”


At 19 kcal / 100 g, the tuber cell line has a low caloric content with a high content of vitamins and minerals. It has a high mineral content containing potassium, iron and calcium making it a valuable vegetable. Celery also contains carotenoids, vitamin C and B group vitamins.*

Culinary uses:

Typically, celeriac is harvested when its hypocotyl is 10–14 cm in diameter. However, a growing trend (specifically in Peruvian and South American cuisine) is to use the immature vegetable, valued for its intensity of flavour and tenderness overall. It is edible raw or cooked, and tastes similar to the stalks (the upper part of the stem) of common celery cultivars. Celeriac may be roasted, stewed, blanched, or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles, and other savory dishes. The leaves and stems of the vegetable are quite flavoursome, and aesthetically delicate and vibrant, which has led to their use as a garnish in contemporary fine dining.

Storage and freshness:

The shelf life of celeriac is approximately six to eight months if stored between 0 °C (32 °F) and 5 °C (41 °F), and not allowed to dry out. However, the vegetable will tend to rot through the centre if the finer stems surrounding the base are left attached. The freshness of the vegetable can be determined by viewing the hollowness of the vegetable; a fresh celeriac should not have a hollow centre. The freshness of the vegetable will also be obvious from the taste; the older the vegetable, the less potent the celery flavor.

Allergic reactions:

“Celery can cause allergic reactions up to anaphylactic shock (celery-carrot-mugwort-spice syndrome).*”

Interesting facts:

Peeled celery root discolors very quickly. Drizzling some lemon juice on the raw celery root or adding vinegar or lemon juice to the cooking water will help to prevent this.

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 42 kcal2.1%
Fat/Lipids 0.3 g0.4%
Saturated Fats 0.08 g0.4%
Carbohydrates (inc.dietary fiber) 9.2 g3.4%
Sugars 1.6 g1.8%
Fiber 1.8 g7.2%
Protein (albumin) 1.5 g3.0%
Cooking Salt (Na:100.0 mg)254 mg10.6%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 41 µg55.0%
ElemPhosphorus, P 115 mg16.0%
ElemPotassium, K 300 mg15.0%
Sodium, Na 100 mg13.0%
VitVitamin B6 (pyridoxine) 0.16 mg12.0%
VitVitamin C (ascorbic acid) 8 mg10.0%
MinManganese, Mn 0.16 mg8.0%
MinCopper, Cu 0.07 mg7.0%
VitPantothenic acid (vitamin B5) 0.35 mg6.0%
ElemCalcium, Ca 43 mg5.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 0.15 g1.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%

Essential amino acids 2000 kCal

Vitamins 2000 kCal
Vitamin K 41 µg55.0%
Vitamin B6 (pyridoxine) 0.16 mg12.0%
Vitamin C (ascorbic acid) 8 mg10.0%
Pantothenic acid (vitamin B5) 0.35 mg6.0%
Thiamine (vitamin B1) 0.05 mg5.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 8 µg4.0%
Riboflavin (vitamin B2) 0.06 mg4.0%
Niacin (née vitamin B3) 0.7 mg4.0%
Vitamin E, as a-TEs 0.36 mg3.0%
Vitamin A, as RAE 0 µg< 0.1%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Phosphorus, P 115 mg16.0%
Potassium, K 300 mg15.0%
Sodium, Na 100 mg13.0%
Calcium, Ca 43 mg5.0%
Magnesium, Mg 20 mg5.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.16 mg8.0%
Copper, Cu 0.07 mg7.0%
Iron, Fe 0.7 mg5.0%
Zinc, Zn 0.33 mg3.0%
Selenium, Se 0.7 µg1.0%