Carbs and Nutrients in Celeriac (Celery Root)

Celery Root Carbs, Calories, Nutritional Information, and Recipes

celariac (celery root)
Celariac (celery root) can be used in many low-carb ways!. Julie Clancy/Getty Images

Celeriac, or celery root, is also called knob celery or turnip-rooted celery.This variety of celery is grown for its edible shoots. It differs from most root vegetables in that it is not very starchy. The flavor is mild and reminiscent of celery. Celeriac is a little intimidating when you first look at it, as it's quite knobbly and rough in appearance. But with the right recipe and a more in-depth look, you can make celery root a staple in your low-carb diet.

You just have to take a deep breath and a sharp knife and cut off the brown part. Learning how to peel celeriac only takes a little practice. Then you can slice it or chop it however you want.

The Versatility of Celery Root

Celeriac can be used instead of potato in many recipes, such as soups, stews, latkes (potato pancakes), gratins, chopped small in a food processor for "rice," and pureed. There are recipe suggestions below, but you can also experiment with eating it raw by tossing or grating it into salads.

To find the freshest pick and enjoy the unique taste of celeriac, go for the heavier ones with no soft spots and few rootlets. You won't be disappointed in how smooth it purees, it is a root vegetable after all, and how the mild taste lends itself to the best combination of herbs and spices.

Carbohydrate and Fiber Counts for Celeriac (Celery Root)

Serving SizeNet CarbohydrateFiber


Calories

½ cup raw celeriac*4 grams effective (net) carbohydrate1 gram fiber21 calories
1 oz. raw celeriac2.5 gram effective (net) carbohydrate0.5 gram fiber12 calories
4 oz. (¼ lb.) raw celeriac10 grams effective (net) carbohydrate2 grams fiber47 calories


*In the USDA database, "1 cup of raw celeriac" is equated to 156 grams of the vegetable, which is a little over 5½ ounces. This seems way off to me. I have weighed several different celery roots - sliced, chopped, and processed into small pieces. It always comes out between 3 and 4 ounces per cup. Therefore, in a rare departure from the database, I am using 3½ ounces (about 100 grams) to equal one cup.

If you want to be sure, it's probably more accurate to weigh it.

Glycemic Index for Celeriac

There is no scientific study of the glycemic index of celeriac.

More Information about the Glycemic Index

Estimated Glycemic Load of Celeriac

  • ½ cup raw celeriac: 2
  • 1 oz. celeriac: 1
  • 4 oz. (¼ lb.) celeriac: 4

More Information About the Glycemic Load

Health Benefits of Celeriac

Like celery, celeriac is an excellent source of vitamin K. It is also a very good source of fiber, a good source of Vitamin C and phosphorus. It is a fair source of potassium.
 

Low-Carb Recipes with Celeriac

More Carb Profiles

Sources:

USDA National Nutrient Database for Standard Reference, Release 21.

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