Nutritional Value of Celery: A Fresh Celery Salad

This celery salad pairs crisp celery with apple, toasted walnuts, lemon, and a light yogurt dressing for a simple, crunchy side. It turns celery’s mild, refreshing flavor into a satisfying dish, while the nutrition figures below explain what celery contributes on its own.

Ingredients

6 large celery ribs, about 3 cups thinly sliced (300 g)
1 medium crisp apple, cored and thinly sliced (about 180 g)
⅓ cup walnut halves or pieces (35 g)
¼ cup plain Greek yogurt (60 g)
1 tablespoon mayonnaise (15 ml)
1 tablespoon fresh lemon juice (15 ml)
1 teaspoon Dijon mustard (5 ml)
¼ teaspoon fine salt (1.5 g), plus more to taste
⅛ teaspoon freshly ground black pepper (about 0.3 g)
2 tablespoons chopped fresh parsley (about 5 g)

Instructions

Toast the walnuts. Set a dry skillet over medium heat. Add the walnuts and toast for 3–5 minutes, stirring often, until fragrant and lightly browned. Transfer them to a plate to cool; nuts can scorch quickly, so do not leave the pan unattended.
Prepare the celery and apple. Rinse the celery ribs under cool running water and trim the base and leafy ends. If the outer ribs have thick, stringy fibers, pull them off with a vegetable peeler. Slice the celery crosswise into pieces about ⅛ inch (3 mm) thick. Core the apple and slice it thinly. For the best crunch, prepare these shortly before serving.
Mix the dressing. In a small bowl, whisk together the yogurt, mayonnaise, lemon juice, Dijon, salt, and pepper until smooth. Taste and adjust the seasoning. The dressing should be tangy and lightly savory; add another teaspoon of lemon juice if you prefer it sharper.
Assemble and serve. Put the celery and apple in a serving bowl. Add the dressing and parsley, then toss until evenly coated. Roughly chop the cooled walnuts and scatter them over the salad. Serve right away for the crispest texture.

Tips

Choose crisp celery. Look for firm, upright ribs without limp or rubbery patches. Pale or darker green celery both work; color varies by variety and growing conditions.
Keep the apple bright. The lemon in the dressing helps slow browning, but sliced apple can still darken if left exposed. Toss it with a little lemon juice if you need to cut it ahead.
Make it dairy-free. Use an unsweetened plant-based yogurt and replace the mayonnaise with a vegan version if needed. Check labels if accommodating an allergy, and omit walnuts or replace them with pumpkin seeds for a nut-free option.
Season after tossing. Celery has a naturally mild flavor, so a little salt and acid make a difference. Add them gradually; too much dressing can weigh down the salad and soften the celery.

Serving Suggestions

Serve the salad chilled or at cool room temperature alongside sandwiches, grain bowls, roasted vegetables, or a simple soup. It also works as a fresh contrast to richer mains. For a more filling lunch, spoon it over leafy greens or serve it with cooked chickpeas or shredded cooked chicken; keep any additions refrigerated until serving and follow safe handling guidance for them.

The recipe makes four side portions, roughly ¾ cup each, though the exact yield depends on how the celery and apple are sliced. As a side, it is easiest to divide among plates just before eating so the walnuts stay crisp.

Variations

For a sweeter, classic-style combination, add ¼ cup (30 g) raisins or dried cranberries. For a more savory version, stir in 2 tablespoons (about 15 g) finely grated Parmesan and reduce the added salt slightly. Thinly sliced fennel can replace up to 1 cup (about 90 g) of the celery for a gentle anise flavor, while pear can stand in for the apple and gives the salad a softer, sweeter note.

To make the dish without mayonnaise, use an additional tablespoon (15 g) of Greek yogurt and a small drizzle of olive oil. The dressing will taste tangier and less rich. If walnuts are unavailable, toasted pecans or sunflower seeds provide crunch; sunflower seeds are a useful alternative for people avoiding tree nuts, but check packaging for cross-contact warnings.

Storage and Reheating

This is a fresh salad and is best served immediately. If you expect leftovers, store the dressing, sliced celery, apple, and walnuts separately in covered containers in the refrigerator. Refrigerate cut produce promptly and do not leave perishable ingredients at room temperature for more than 2 hours (or 1 hour when the temperature is above 90°F/32°C).

Prepared celery keeps its crunch best for about 2–3 days when refrigerated in an airtight container; the cut apple is best within a day. The dressing can be kept separately for up to 3 days. Once dressed, the salad is still safe when properly refrigerated, but it softens and may release liquid; for best quality, eat it within 24 hours. This salad is not meant to be reheated.

Frequently Asked Questions

What is the nutritional value of celery?
Raw celery is mostly water and is low in calories. One medium stalk, about 40 g, provides roughly 6 calories, around 1.2 g of carbohydrate, 0.6 g of fiber, and small amounts of vitamin K, folate, and potassium. Exact values vary with stalk size and the nutrition database used. These are approximate food-composition figures, not a measure of the whole salad; dressing, apple, and walnuts add additional nutrients and calories.

Does cooking change celery’s nutritional value?
Cooking changes celery’s texture and can reduce some heat-sensitive vitamins, while minerals generally remain in the food or cooking liquid. The amount depends on the cooking method and duration. This recipe uses raw celery, so it keeps its crisp texture and avoids a cooking step.

Do I need to peel celery?
No. Most celery ribs do not need peeling. If you notice tough strings on an especially mature outer rib, remove them with a vegetable peeler or pull them away after making a small cut near one end. Tender inner ribs and leaves can be used without peeling.

Can I make the salad ahead?
You can prepare the dressing and toast the walnuts a day ahead, storing each separately in the refrigerator or in a sealed container at room temperature for the walnuts. Slice the apple and toss the salad shortly before serving so the fruit stays bright and the celery remains crisp.

Can I use the celery leaves?
Yes. Tender leaves have a fresh, slightly herbal flavor and can be chopped with the parsley or used as a garnish. Discard any leaves that are yellow, slimy, or damaged, and wash the leaves along with the ribs before using.

Is this recipe suitable for a gluten-free diet?
The ingredients listed are naturally gluten-free, but packaged yogurt, mayonnaise, and mustard can vary. Check their labels if you need to avoid gluten, and use products that meet your dietary requirements.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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