Celery does have folic acid, and it’s actually a decent source of this essential B vitamin.
A single cup of raw chopped celery gives you about 34 micrograms of folate, which is the natural form of folic acid found in foods.
That might not sound like a huge amount, but it adds up quickly when you’re tossing celery into soups, salads, and smoothies throughout the day.
If you’ve been wondering whether celery has folic acid, the short answer is yes, and it’s one more reason to keep this crunchy veggie in your fridge.
In this post, we’ll look at how much folic acid celery actually contains, why it matters for your health, and how to get the most out of it.
Let’s dive in.
Yes, Celery Has Folic Acid: Here’s What You Need to Know
Celery has folic acid, and it’s a natural source of folate, which is the nutrient your body uses for cell division and DNA production.
The folic acid in celery is found mostly in the leaves and stalks, with the leaves actually containing higher concentrations than the stalks.
So if you’ve been tossing out the leaves, you might be throwing away some of the best folic acid celery has to offer.
1. How Much Folic Acid Is in Celery?
One cup of chopped celery (about 100 grams) contains roughly 34 micrograms of folate.
That’s about 8-9% of the daily recommended intake for adults, which is 400 micrograms of folate per day.
While celery isn’t the richest source of folic acid out there, it still contributes to your daily needs, especially if you eat it regularly.
2. The Difference Between Folate and Folic Acid
The folic acid in celery is actually folate, the naturally occurring form of the vitamin.
Folic acid is the synthetic version found in supplements and fortified foods like cereals and breads.
Your body absorbs folic acid from supplements more easily than folate from food, but both are important for your health.
So when we say celery has folic acid, we’re really talking about folate, its natural counterpart.
3. Why Your Body Needs Folic Acid from Celery and Other Foods
Folic acid plays a key role in making red blood cells and helping your body produce DNA and RNA.
It’s especially important for pregnant women, as adequate folate intake helps prevent birth defects in the baby’s brain and spine.
Getting folic acid from foods like celery also supports heart health by helping regulate homocysteine levels in the blood.
Health Benefits of the Folic Acid in Celery
The folic acid in celery offers several health benefits that go beyond just meeting your daily vitamin needs.
1. Supports a Healthy Pregnancy
If you’re pregnant or trying to conceive, the folic acid in celery can help support your baby’s development.
Folate is critical during the early stages of pregnancy when the neural tube forms.
Adding celery to your diet is a simple way to boost your folate intake alongside other folate-rich foods like leafy greens and legumes.
2. Promotes Heart Health
Folic acid in celery helps lower homocysteine, an amino acid linked to heart disease when levels get too high.
By keeping homocysteine in check, the folic acid in celery supports healthy blood vessels and reduces your risk of heart problems.
3. Aids in Cell Division and Growth
Because folic acid is essential for DNA synthesis, the folic acid in celery helps your body grow and repair cells properly.
This makes it especially important during periods of rapid growth, like infancy, adolescence, and pregnancy.
How to Get the Most Folic Acid from Celery
How you prepare and store celery affects how much folic acid you actually get from it.
1. Eat Celery Raw When Possible
Folate is water-soluble and heat-sensitive, so cooking celery can destroy some of its folic acid content.
Raw celery sticks, celery juice, or chopped celery in salads preserve more of the folic acid celery has to offer.
2. Don’t Overcook It
If you do cook celery, keep it brief and avoid boiling it for long periods.
Steaming or stir-frying celery lightly helps retain more of its folic acid than boiling, which leaches the vitamin into the water.
3. Use the Leaves Too
Celery leaves contain higher levels of folic acid than the stalks, so don’t toss them.
Chop them up and add them to soups, stews, or salads to get more folic acid from your celery.
4. Store Celery Properly
Folate degrades over time, so store celery in the fridge wrapped in foil or in a sealed container.
The fresher your celery, the more folic acid it retains.
So, Does Celery Have Folic Acid?
Celery does have folic acid, and it’s a healthy, low-calorie way to add folate to your diet.
While it’s not the richest source, the folic acid in celery still contributes to your daily intake and supports heart health, cell growth, and pregnancy.
Eat it raw, don’t overcook it, and use the leaves to get the most folic acid from this crunchy vegetable.
Whether you’re blending it into a green smoothie or snacking on sticks, celery has folic acid that your body will thank you for.