Which is healthier celery juice or carrot juice?

Juicing vegetables is a popular way to boost nutrient intake and promote better health. Both celery juice and carrot juice are nutritious options that offer a range of vitamins, minerals and antioxidants. But is one healthier than the other? This article compares the nutrition, benefits, downsides and health effects of celery juice versus carrot juice to help you decide which one is better for you.

Nutrition Comparison

Below is a nutrition comparison of 16 ounces (2 cups) of celery juice versus carrot juice (1, 2).

Nutrient	Celery juice	Carrot juice
Calories	60	130
Protein	2 grams	2 grams
Carbs	14 grams	30 grams
Sugar	6 grams	20 grams
Fiber	1 gram	2 grams
Vitamin A	6% DV	448% DV
Vitamin C	6% DV	20% DV
Vitamin K	37% DV	980% DV
Potassium	11% DV	15% DV
Folate	4% DV	5% DV
Manganese	7% DV	12% DV
Magnesium	3% DV	6% DV

As you can see, both juices provide some important vitamins, minerals and antioxidants. However, there are some key differences:

• Carrot juice is higher in calories and carbs, especially sugar.
• Celery juice is very low in sugar.
• Carrot juice provides much more vitamin A.
• Celery juice is higher in vitamin K.
• Both provide vitamin C, potassium, folate and manganese.

Benefits

Here is a look at some of the evidence-based health benefits of celery juice and carrot juice.

Celery Juice Benefits

• Antioxidants: Celery contains beneficial plant compounds called flavonols that have antioxidant effects. These may help lower inflammation and reduce oxidative stress (3).
• Blood pressure: The antioxidants in celery juice may help relax blood vessels and lower blood pressure, especially in people with hypertension (4).
• Cholesterol: Animal studies found celery juice may reduce LDL (bad) cholesterol while boosting HDL (good) cholesterol due to its active compound 3-n-butylphthalide (5).
• Hydration: Celery juice is mostly water, so it can help you stay hydrated.
• Vitamin K: One serving of celery juice provides about 30% of the RDI for vitamin K, which supports bone and heart health (1).

Carrot Juice Benefits

• Vitamin A: Carrot juice is packed with vitamin A, providing 448% of the RDI in just one cup (2). Vitamin A supports immune function and eye health.
• Antioxidants: Carrots contain carotenoid antioxidants like beta carotene, which may reduce inflammation, promote eye health and lower cancer risk (6).
• Blood sugar: Some studies indicate the antioxidants in carrots may help stabilize blood sugar levels (7).
• Heart health: Nutrients in carrot juice like vitamin C, potassium, magnesium and choline may boost heart health.
• Immune function: Carrot juice is a good source of vitamin C and other nutrients that support a healthy immune system.

Downsides

Celery and carrot juices are very healthy, but drinking too much may cause some drawbacks, such as:

• Sugar content: Carrots have a higher natural sugar content than celery. Consuming carrot juice in excess may spike blood sugar levels.
• Pesticide exposure: Non-organic celery and carrots may contain pesticide residue when juiced.
• Nitrates: Celery contains nitrates that may convert to nitrites when juiced. Nitrites can form nitrosamines, which are carcinogenic in large amounts.
• Oxalates: Carrots contain oxalates that can bind minerals like calcium, decreasing their absorption in your body.
• Fiber loss: Juicing strips away the fiber content of celery and carrots. Fiber helps slow sugar absorption and benefits gut and heart health.

To minimize these downsides, drink celery and carrot juices in moderation as part of an overall healthy diet.

Effects on Health Conditions

Here’s a look at what studies show about how celery juice and carrot juice may impact certain health conditions:

Celery Juice

• Inflammation: The luteolin antioxidant in celery has been shown to reduce markers of inflammation (8).
• Cancer: Test-tube studies found celery juice may inhibit the growth of certain cancers. However, human studies are needed (9).
• High cholesterol: Animal studies indicate celery juice may reduce total and LDL cholesterol. The results are promising but more research is needed (5).
• Joint pain: Celery seed extract has been shown to reduce joint pain and stiffness related to osteoarthritis (10).

Carrot Juice

• Cancer: Population studies link higher carrot intake to a lower risk of certain cancers like prostate and stomach cancer (11, 12).
• Cognitive function: An analysis of 15 studies found that eating more carotenoid-rich vegetables like carrots may protect against cognitive decline (13).
• Immunity: Carrots are loaded with immune-supporting vitamins A and C. Carrot juice may strengthen your immune response (14).
• Skin health: Carrots provide antioxidant vitamins that may protect your skin from sun damage. Carrot juice also provides vitamin C to support collagen production (15).

Recommendations

Here are some tips on incorporating celery juice and carrot juice into your diet:

• Juice organic, washed veggies to minimize pesticides.
• Drink juices in moderation, up to 12 ounces (1.5 cups) per day.
• Pair juices with whole fruits, veggies and fiber-rich foods.
• Swap some of the carrot for celery juice to reduce sugar content.
• Mix celery and carrot juices together for more nutritional variety.
• Drink freshly made juices for best nutrient content.

The Bottom Line

Both celery juice and carrot juice have benefits, providing important vitamins, minerals and antioxidants. Celery juice is lower in sugar and higher in certain nutrients like vitamin K. Carrot juice is much higher in vitamin A.

For best results, drink a combination of fresh celery juice and carrot juice in moderation as part of a healthy diet. Pair them with whole fruits, vegetables, lean proteins and fiber-rich foods to get a range of protective nutrients.

Overall, both celery juice and carrot juice can be healthy additions to your diet when consumed in reasonable amounts.