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 roughly 8-9% of the daily recommended intake for adults.
So if you’ve been asking “does celery have folic acid?” the short answer is yes, and it’s worth adding to your meals for that reason alone.
Folic acid, also known as folate in its natural form, is crucial for cell division, red blood cell production, and especially important for pregnant women.
In this post, we’ll take a closer look at how much folic acid celery has, why it matters, and how to get the most out of this crunchy vegetable.
Let’s dive into the details about celery and folic acid.
How Much Folic Acid Does Celery Have?
Celery has a modest but meaningful amount of folic acid, so let’s break down the numbers.
One cup of chopped raw celery contains around 34 micrograms of folate.
That might not sound like a lot compared to leafy greens like spinach, which packs over 260 micrograms per cup.
But celery still contributes to your daily folate needs, especially if you eat it regularly in salads, soups, or as a snack.
Here’s a quick comparison to put it in perspective:
1. Celery vs Other Vegetables
Celery has folic acid, but how does it stack up against other veggies?
Spinach and asparagus are folate giants, offering 260 and 180 micrograms per cup respectively.
Broccoli provides about 57 micrograms per cup, while celery sits at 34 micrograms.
So celery is not the top source, but it’s far from empty when it comes to folic acid.
2. The Role of Folate in Celery
Folate in celery supports the same vital functions as folate from any other food.
It helps your body make DNA and RNA, the building blocks of life.
It also assists in metabolizing proteins and producing healthy red blood cells.
Without enough folate, you can feel fatigued, weak, and even develop anemia over time.
3. Raw vs Cooked Celery
Does celery have folic acid if you cook it?
Yes, but cooking can reduce the folate content because this vitamin is water-soluble and heat-sensitive.
Raw celery retains the most folic acid, so tossing it into a salad or juicing it is ideal.
If you do cook celery, steaming or stir-frying quickly preserves more folate than boiling it for a long time.
Why Folic Acid in Celery Matters for Your Health
Celery having folic acid is a big deal for several reasons, and here’s why it matters.
1. Supports Pregnancy and Fetal Development
Folic acid is critical for preventing neural tube defects in babies.
Pregnant women need 600 micrograms of folate daily, and celery can help chip away at that target.
While celery alone won’t meet the requirement, it’s a smart addition to a folate-rich diet.
2. Promotes Heart Health
Folate helps lower homocysteine levels in the blood.
High homocysteine is linked to an increased risk of heart disease and stroke.
So the folic acid in celery plays a small but supportive role in keeping your cardiovascular system happy.
3. Boosts Brain Function
Folate is involved in producing neurotransmitters like serotonin and dopamine.
These chemicals regulate mood, sleep, and appetite.
Getting enough folic acid from foods like celery may help support mental clarity and emotional balance.
4. Aids in Red Blood Cell Formation
Celery’s folic acid helps your bone marrow produce red blood cells.
Without enough folate, you risk developing megaloblastic anemia, which makes you feel tired and short of breath.
A cup of celery here and there adds up to better blood health over time.
How to Get More Folic Acid from Celery
If you want to maximize the folic acid you get from celery, here are some easy tips.
1. Eat It Raw Whenever Possible
Raw celery sticks with hummus or peanut butter keep the folate intact.
Chop fresh celery into salads, slaws, and wraps for a crunchy folate boost.
2. Juice It Fresh
Celery juice is trendy, and it’s a decent way to get folic acid if you drink it soon after juicing.
Just don’t let the juice sit for hours, as folate degrades over time.
3. Add Celery at the End of Cooking
If you’re making soup or stew, toss celery in during the last few minutes.
This preserves more of the folic acid than simmering it for an hour.
4. Pair with Other Folate-Rich Foods
Combine celery with spinach, lentils, or avocado to boost your total folate intake.
Celery having folic acid means it plays well with other nutrient-dense ingredients.
5. Store Celery Properly
Keep celery wrapped in foil or in a sealed container in the fridge.
This slows down nutrient loss, so the folic acid stays put until you eat it.
Does Celery Have Folic Acid? The Bottom Line
Celery does have folic acid, and it’s a healthy, hydrating way to add a little folate to your day.
While it’s not the richest source out there, every bit counts toward your daily needs.
So if you’re wondering “does celery have folic acid,” rest easy knowing that yes, it does, and your body will thank you for including it in your meals.
Whether you juice it, snack on it, or chop it into a salad, celery’s folic acid is a small but mighty bonus for your health.