Yes, celery has folate, and it’s actually a decent source of this essential B vitamin.
A single cup of raw celery provides about 34 micrograms of folate, which is roughly 9% of the daily recommended intake for adults.
If you’ve been asking “does celery have folate?” because you’re trying to boost your intake naturally, you’re in the right place.
Celery also delivers folate in a low-calorie package, making it a smart addition to salads, soups, and juices.
In this post, we’ll take a closer look at how much folate celery actually contains, why folate matters for your health, and how to get the most of it from this crunchy vegetable.
Let’s explore the folate in celery so you can enjoy this stalky veggie with confidence.
Does Celery Have Folate? Here’s What the Nutrition Says
Yes, celery has folate, and the numbers back it up.
Here’s how celery’s folate content breaks down so you know exactly what you’re getting.
1. Folate Content Per Serving of Celery
One cup of chopped raw celery, about 100 grams, contains roughly 34 to 36 micrograms of folate.
That’s a modest but meaningful amount, especially if you’re snacking on celery sticks throughout the day.
For context, the daily recommended intake of folate for adults is 400 micrograms.
So while celery won’t single-handedly meet your folate needs, every stalk contributes to your daily total.
2. Celery Folate in Cooked vs. Raw Form
Celery has folate in both raw and cooked forms, but raw celery preserves more of it.
Folate is water-soluble and heat-sensitive, so cooking celery can reduce its folate content by up to 30% or more.
If you want to maximize the folate you get from celery, toss it raw into salads or blend it into smoothies.
That said, cooked celery still has folate, so adding it to soups and stir-fries is far better than skipping it altogether.
3. Why Celery’s Folate Matters for Your Body
The folate in celery supports some pretty important jobs in your body.
Folate helps produce red blood cells, supports cell division, and is critical for DNA synthesis.
It’s especially important for pregnant women, since adequate folate intake helps prevent neural tube defects in developing babies.
Celery’s folate also works alongside other B vitamins to help convert food into energy.
So even though celery has folate in small amounts, it’s part of a bigger nutritional picture.
How to Get More Folate from Celery
If you want to increase the folate you get from celery, a few simple tricks can help.
Here’s how to make the most of the folate in celery.
1. Eat Celery Raw Whenever Possible
Since raw celery has folate in its most preserved state, snacking on fresh stalks is a great habit.
Dip celery sticks in hummus or nut butter for a satisfying, folate-friendly snack.
Chop raw celery into tuna salad, chicken salad, or green salads for a crunch that also adds nutrients.
2. Add Celery to Smoothies and Juices
Blending celery into smoothies or juicing it keeps its folate largely intact.
Celery juice has folate too, though some fiber is lost in the juicing process.
Pair celery with spinach, kale, or oranges in a smoothie for an even bigger folate boost.
3. Don’t Overcook Celery in Soups and Stews
When you do cook celery, add it toward the end of cooking to minimize folate loss.
Lightly sautéing or steaming celery preserves more folate than boiling it for long periods.
And if you’re making soup, use the cooking liquid too, since some folate leaches into the broth.
4. Combine Celery with Other Folate-Rich Foods
Celery has folate, but it’s not a folate powerhouse on its own.
Pair it with lentils, black-eyed peas, spinach, asparagus, or avocado to seriously ramp up your intake.
A salad with raw celery, spinach, and chickpeas delivers a folate punch that celery alone can’t match.
Other Health Benefits of Celery Beyond Folate
While folate in celery is a nice bonus, this veggie brings more to the table.
Celery is about 95% water, which makes it hydrating and low in calories.
It also provides vitamin K, vitamin C, potassium, and fiber.
Celery contains antioxidants like apigenin and luteolin, which may help fight inflammation.
And its high water and fiber content can support digestion and keep you feeling full.
So yes, celery has folate, but it’s also a well-rounded vegetable worth including in your diet.
So, Does Celery Have Folate?
Celery has folate, with about 34 micrograms per cup of raw chopped stalks.
It’s not the richest source out there, but every bit counts toward your daily folate needs.
Eating celery raw, blending it into smoothies, or adding it to soups can all help you get its folate benefits.
And when you combine celery with other folate-rich foods, you give your body even more of what it needs.
So go ahead and enjoy that crunchy stalk, knowing celery has folate that supports your health in more ways than one.