Celery powder and celery juice are two popular celery products that have recently surged in popularity due to purported health benefits.
But what exactly is the difference between these two forms of celery?
Celery powder and juice contain many of the same beneficial plant compounds and nutrients, but in differing concentrations. Here is how the nutrition compares:
- Vitamin K: Celery powder is very high in vitamin K. A 2 tsp serving meets over 50% of the RDI. Celery juice has around 30% of the RDI per cup.
- Vitamin A: Celery powder has a higher vitamin A content. 2 tsp provides 40% of the RDI versus 30% in a cup of celery juice.
- B Vitamins: Celery juice contains more vitamin B2 and B5 than the powdered form. Celery powder is higher in B1 and B3.
- Vitamin C: Juiced celery contains more vitamin C. One cup has over 10% of the RDI versus around 3% in celery powder.
- Potassium: Celery juice has significantly more potassium - around 15% of the RDI per cup versus 3% in celery powder.
- Calcium: There is more calcium in celery juice, providing 9% of the RDI per cup versus 4% in 2 tsp of powder.
- Sodium: Celery powder contains very little sodium whereas celery juice has around 5% of the RDI per cup.
- Luteolin: A potent antioxidant found in higher concentrations in celery juice. Celery powder still provides a decent luteolin dose.
- Polyphenols: More polyphenols like quercerin in celery juice as fiber is removed during juicing.
- Apigenin: Celery juice contains more of this anti-inflammatory, antioxidant flavonoid.
In summary, celery juice tends to be higher in vitamins C and B, minerals like potassium and calcium, and certain antioxidants. Celery powder provides more concentrated amounts of vitamin K, vitamin A, vitamin B1 and B3.
Potential Health Benefits
Due to their high antioxidant content and abundance of plant compounds, both celery powder and juice may offer similar health benefits. However, the scientific evidence is still limited. Some of the proposed benefits include:
- Lowering inflammation - The antioxidant apigenin found in celery may help reduce inflammation. This can alleviate inflammatory conditions like arthritis, joint pain and autoimmune diseases.
- Supporting heart health - Celery contains flavonoids like luteolin that appear to improve blood pressure and cholesterol levels, reducing heart disease risk.
- Detoxification - Celery assists the body in flushing out toxins thanks to antioxidants like quercerin that bind to harmful compounds and facilitate their elimination.
- Cancer prevention - Research indicates the apigenin in celery has anti-tumor effects and may help prevent the development and spread of certain cancers like ovarian cancer.
- Boosting immunity - The vitamin C, antioxidants and nutrients in both celery juice and powder may support proper immune function and help prevent infections.
However, human studies are needed to substantiate these health claims and determine the effective dosages required. Talk to your healthcare provider before using celery supplements.
While celery powder and juice share similarities, there are some important distinctions:
- Taste - Celery juice tastes like fresh celery, whereas celery powder has a more concentrated, potent celery flavor. The juice is more palatable for drinking plain.
- Texture - Celery powder has a grainy, dried texture and can be used to add crunch. Celery juice has a smooth, liquid texture.
- Storage - Celery powder stores well in a sealed container for months. Celery juice lasts just a day or two before it oxidizes.
- Preparation - Making celery juice requires a juicer and is more time-intensive. Celery powder can be made at home by dehydrating and grinding celery.
- Uses - Celery juice is intended for drinking. Celery powder acts more as a dried seasoning that can be sprinkled on foods or added to smoothies, soups, etc.
- Nutrition - As shown above, celery juice tends to be higher in certain vitamins, minerals and antioxidants compared to celery powder. But nutrients are still concentrated in celery powder.
- Fiber - Celery powder retains the fiber from the whole vegetable. The insoluble fiber is removed when juicing celery.
So in summary, celery juice is more perishable but nutritious as a drink, while celery powder acts as a long-lasting seasoning while providing concentrated celery flavor and nutrients.
Is celery powder as healthy as celery juice?
Both celery powder and juice contain concentrated amounts of nutrients and antioxidants from celery. However, celery juice retains more of certain vitamins, minerals and beneficial plant compounds compared to celery powder. But celery powder still provides ample nutrition in a dried, shelf-stable form.
Can I replace celery juice with celery powder?
Celery powder does not provide the same experience or nutritional profile as fresh celery juice. Those drinking celery juice for its purported health benefits would likely need to consume quite a bit of celery powder to match the nutrient levels in 16 oz of fresh juice.
How should you consume celery powder?
Celery powder is very versatile. You can add it to smoothies, juices, soups, salad dressings, veggie dips, sprinkled on avocado toast or eggs, blended into pesto or hummus, mixed into oats or yogurt, etc. Start with 1/4 to 1/2 tsp and increase as desired.
What's the best way to make celery powder?
Making celery powder at home is simple. Wash and chop celery stalks and leaves, then dehydrate the celery either in a food dehydrator or low oven until completely dried. Finally, blend the dried celery pieces in a high-powder blender or coffee grinder into a fine powder. Store in an airtight container.
Can you juice celery powder?
No, celery powder is very fine and gritty and likely will not juice well in a traditional juicer. It is better to mix celery powder into water, non-dairy milk or smoothies rather than attempt to juice the powder itself.
Celery powder and celery juice offer very nutritious ways to enjoy the health benefits of celery.
Celery juice packs more of a punch when it comes to certain vitamins, minerals and antioxidants, and is more versatile as a nutritious beverage.
Celery powder has a more concentrated flavor, retains fiber and is better suited as a seasoning substitute that adds a celery kick.