Celeriac: The Underrated Root with 5 Big Health Benefits

Celeriac—also known as celery root—isn’t the most attractive vegetable in the produce section, but it certainly makes up for that with its flavor and nutrition. Though it’s related to celery, celeriac isn’t the root of the celery stalks typically found in grocery stores. It actually belongs to the same family as carrots and originates from the Mediterranean.

On the outside, celeriac has a rough, knobby surface and an earthy brown color. Inside, it reveals a creamy white flesh with a firm texture and a slightly nutty, sweet taste that carries a hint of celery. It can be eaten raw or cooked, making it incredibly versatile. Raw, it works well in slaws, salads, or served as crudité. Cooked, it can be roasted, mashed, pureed, or blended into soups. It’s especially good when paired with fish or poultry, but it complements a wide range of dishes.

Nutrient-Rich and Low in Carbs

Celeriac is more than just a culinary substitute for starchy vegetables—it’s also packed with nutrition. It contains a solid amount of fiber, along with vitamins B6, C, and K, and minerals like potassium, phosphorus, iron, and zinc. It also provides important antioxidants, including lutein and zeaxanthin. With only 5–6 grams of carbohydrates per 100 grams when cooked, it’s a smart low-carb option.

The antioxidants found in celeriac help neutralize free radicals in the body, which can contribute to chronic diseases like heart disease, cancer, and diabetes. These compounds also support immune health, reduce inflammation, and help slow down the aging process.

Nervous System Support

Celeriac provides B vitamins, which are important for maintaining a balanced mood and reducing stress. These water-soluble vitamins need to be replenished regularly, and getting them from whole food sources like celeriac can support brain function and nerve health.

Digestive Health and Satiety

High in fiber, celeriac supports digestion by feeding beneficial gut bacteria and promoting regularity. Fiber not only helps eliminate waste and toxins but also improves nutrient absorption and may lower the risk of colon cancer. Because it promotes fullness, it can also help with weight management.

A Friend to Blood Sugar and Diabetes Prevention

A low-carb diet is often recommended for those managing or trying to prevent diabetes, and root vegetables like celeriac can be a helpful part of that plan. In one study, people who consumed more root vegetables had a 13% lower risk of developing diabetes compared to those who didn’t. A diet rich in vegetables overall is strongly associated with a lower risk of chronic disease.

Heart-Friendly Nutrition

Celeriac contains vitamin C and potassium—two nutrients that contribute to cardiovascular health. Vitamin C may help reduce blood pressure, even in modest amounts, while potassium balances sodium in the diet and helps reduce stroke risk. These compounds support healthy blood vessels and overall heart function.

Other Potential Benefits

Celeriac may offer additional health advantages such as supporting bone health, aiding in digestion, and potentially easing symptoms of Parkinson’s disease. With such a broad nutritional profile, it’s easy to see why it’s gaining popularity in both health-conscious and culinary circles.

Easy and Delicious Ways to Enjoy Celeriac

Celeriac’s mild flavor and firm texture make it a great addition to many meals. It can be mixed into mashed potatoes for added depth, roasted with herbs, or even used in low-carb fries.

Simple Celeriac Fries

Cut celeriac into fry-sized sticks (about 1 cm wide), toss with a little olive oil, smoked paprika, and a pinch of Himalayan salt. Roast at 200°C (about 400°F) for 30 minutes. For extra flavor, try grating a bit of parmesan over the top after roasting.

Celeriac Soup

This warm, comforting soup combines the earthiness of celery root with rich broth and savory toppings.

Ingredients

• 1/3 stick butter

• 4 celery stalks, chopped

• 1/4 cup chopped shallot (or 1 sliced leek)

• 2 large celery roots (peeled and cut into 1/2-inch cubes)

• 6 cups chicken or bone broth

• Salt and pepper to taste

• 1/4 cup chopped parsley

• 1 teaspoon chopped thyme

• 4 slices bacon, crumbled

Instructions

1. In a deep pot over medium-low heat, melt butter. Add celery and shallot or leek, cooking until soft (about 5 minutes).

2. Add the chopped celeriac and sauté briefly. Pour in broth and bring to a boil.

3. Reduce heat, cover, and simmer for 35–40 minutes until celeriac is tender.

4. Blend the soup in batches or with an immersion blender until smooth. For a chunkier texture, blend only half.

5. Adjust consistency with additional broth if needed. Season with salt and pepper.

6. Serve with fresh herbs and crumbled bacon on top.

Celeriac’s flavor and versatility make it a worthy addition to any meal—whether the goal is nutrition, taste, or both.