Celery Calories: 6 Facts You Need to Know

One medium celery stalk (about 40g) contains just 6 calories, making it one of the lowest-calorie vegetables available. This crisp, hydrating vegetable is 95% water and provides essential nutrients with minimal energy intake, perfect for weight management and healthy eating plans.

Curious about how many calories are in celery and why this humble vegetable has earned its reputation as a diet-friendly staple? Whether you're tracking your daily intake, exploring negative-calorie foods, or simply want to understand celery's nutritional profile, you've come to the right place. Let's break down the facts with precise measurements you can trust.

Exact Calorie Count: What the Data Shows

According to the USDA FoodData Central database, the official nutritional information for raw celery is remarkably consistent across measurements:

Celery Serving Size	Calories	Carbohydrates (g)	Fiber (g)
1 medium stalk (40g)	6	1.2	0.6
1 cup chopped (100g)	16	3	1.6
1 cup diced (110g)	18	3.3	1.8
1 cup sliced (75g)	12	2.3	1.2

This precise data from the USDA's official food composition database confirms celery's exceptionally low-calorie profile. The slight variations come from different preparation methods and stalk sizes, but the calorie count remains consistently minimal.

Why Celery's Calorie Count Matters for Your Diet

Understanding calories in celery stalks versus chopped celery helps you accurately track your intake. Many people wonder if celery qualifies as a "negative calorie food"—meaning your body burns more calories digesting it than it provides. While this concept is somewhat oversimplified, celery does require significant energy to chew and digest relative to its caloric content.

Registered dietitians at the Mayo Clinic explain that while no food creates a true calorie deficit through digestion alone, celery's high water and fiber content promote satiety with minimal calories. This makes it an excellent choice for those managing weight or following calorie-restricted diets.

Celery Nutrition: Beyond Just Calories

While the calorie count in celery is impressively low, this vegetable offers more than just minimal energy intake. Per 100g serving, celery provides:

• 95% water content for hydration
• Essential electrolytes including potassium (260mg)
• Vitamin K (29.6mcg) for blood health
• Small amounts of vitamin A and vitamin C
• Phytonutrients with antioxidant properties

Unlike many processed low-calorie foods, celery delivers these nutrients without added sugars, artificial ingredients, or preservatives. This natural nutritional profile makes it superior to many commercially marketed "diet" products.

Practical Ways to Use Celery in Your Daily Diet

Knowing the exact calories in celery helps you incorporate it strategically:

Smart Snacking

Replace high-calorie snacks with celery sticks paired with 2 tablespoons of natural peanut butter (adding approximately 190 calories) for a satisfying crunch with protein and healthy fats.

Meal Volume Booster

Add chopped celery to soups, stews, and salads to increase portion size without significantly increasing calories. One cup of chopped celery adds just 16 calories while contributing texture and flavor.

Hydration Helper

With its high water content, celery makes an excellent addition to infused water recipes. Combine celery slices with cucumber and lemon for a refreshing, virtually calorie-free beverage.

Celery vs. Other Low-Calorie Vegetables: A Reality Check

While celery ranks among the lowest-calorie vegetables, it's helpful to understand how it compares to similar options. This comparison addresses common questions about celery calories versus cucumber calories and other popular choices:

Vegetable (1 cup)	Calories	Water Content	Key Nutrients
Celery, chopped	16	95%	Potassium, Vitamin K
Cucumber, sliced	16	95%	Vitamin K, Magnesium
Lettuce, shredded	10	95%	Vitamin A, Folate
Zucchini, sliced	20	94%	Vitamin C, Manganese
Radishes, sliced	19	95%	Vitamin C, Potassium

This comparison from USDA data shows that while lettuce has slightly fewer calories per cup, celery offers more potassium and distinctive flavor compounds. The choice between these vegetables should consider both nutritional profile and how you plan to use them in meals.

Common Misconceptions About Celery Calories

Several myths persist about how many calories in celery actually exist:

• Myth: All celery has exactly the same calorie count
  Reality: Stalk thickness and water content can cause minor variations (5-7 calories per medium stalk)
• Myth: Cooking celery significantly changes its calorie content
  Reality: Boiling or steaming maintains similar calorie counts, though some water-soluble nutrients may leach into cooking water
• Myth: Celery leaves are higher in calories than stalks
  Reality: Leaves contain slightly more nutrients but similar calorie density (about 7 calories per 40g)

When Celery's Calorie Count Might Change

Understanding the calories in celery with peanut butter or other additions is crucial for accurate tracking. While plain celery remains consistently low-calorie, preparation methods affect the final count:

• Raw, unprepared celery: 6 calories per stalk
• Celery with 1 tbsp ranch dressing: 75+ calories
• Celery with 2 tbsp peanut butter: 190+ calories
• Cream of celery soup (1 cup): 200-250 calories

For those specifically tracking calories in celery juice, note that juicing removes fiber while concentrating natural sugars, resulting in approximately 45 calories per 8-ounce serving compared to 16 calories for the same volume of chopped celery.

Scientific Perspective on Celery's Nutritional Value

Research published in the journal Nutrients confirms that celery's low energy density (calories per gram) makes it an excellent component of weight management diets. The study notes that foods with water content above 90% and fiber content above 1g per 100g, like celery, help create feelings of fullness while contributing minimally to daily calorie intake.

Unlike artificial low-calorie substitutes, celery provides natural compounds called phytosterols that may support cardiovascular health. These benefits exist alongside its minimal calorie contribution, making it nutritionally superior to many processed "diet" foods.

Practical Tips for Accurate Calorie Tracking with Celery

To ensure you're accurately accounting for celery calories in your diet:

1. Use a kitchen scale for precise measurements—visual estimates of celery portions can vary significantly
2. Track stalks rather than cups when possible, as chopped density affects volume measurements
3. Consider whether you're consuming just stalks or including nutrient-rich leaves
4. Account for any dressings, dips, or cooking methods that add calories
5. When following recipes, calculate based on actual celery weight rather than "1 stalk" which varies

These practical tracking methods help maintain accuracy in your nutritional planning, especially important if you're following a strict calorie-controlled diet.

Conclusion: Celery's Role in Balanced Nutrition

The calorie information for celery confirms its status as one of nature's most diet-friendly vegetables. With just 6 calories per medium stalk and valuable nutrients, it offers a smart choice for those monitoring their intake without sacrificing volume or satisfaction in meals. By understanding the precise nutritional facts and how preparation affects calorie content, you can strategically incorporate celery into your eating plan for optimal results.

How many calories are in one celery stalk?

One medium celery stalk (approximately 40g) contains 6 calories according to USDA FoodData Central. The exact count may vary slightly based on stalk thickness, but typically ranges from 5-7 calories per stalk.

Is celery really a negative calorie food?

While the concept of 'negative calorie foods' is somewhat overstated, celery comes close. Your body expends energy to chew and digest celery, which may approach or slightly exceed its 6-calorie content per stalk. However, no food creates a significant calorie deficit through digestion alone.

How do celery calories compare to cucumber calories?

Celery and cucumber have nearly identical calorie counts - both contain approximately 16 calories per cup chopped. The main nutritional difference is that celery provides more potassium while cucumber offers slightly more vitamin C. Both are excellent low-calorie, high-water-content vegetables.

Does celery juice have the same calories as whole celery?

No, celery juice contains more calories than whole celery. An 8-ounce serving of celery juice has about 45 calories compared to 16 calories for the same volume of chopped celery. Juicing removes fiber while concentrating natural sugars, increasing the calorie density.

How many calories are in celery with peanut butter?

Celery with peanut butter significantly increases the calorie count. One medium celery stalk (6 calories) with 2 tablespoons of natural peanut butter adds approximately 190 calories, for a total of about 196 calories. The peanut butter contributes the vast majority of these calories.