Calories in Celery Stick: Exact Count & Nutrition Facts

One medium celery stick (approximately 40g or 7-8 inches long) contains just 6 calories, making it one of the lowest-calorie vegetables available for healthy eating and weight management plans. This precise nutritional fact comes directly from the USDA's FoodData Central database, the gold standard for nutrition information in the United States.

Understanding the exact calorie content of common foods is essential for anyone tracking their daily intake. When you're counting calories for weight loss or maintenance, knowing that a single celery stick delivers only 6 calories—without sacrificing volume or crunch—makes it an exceptional choice for mindful eating.

Why Celery's Calorie Count Matters for Your Diet

Many people search for "calories in celery stick" because they're incorporating this vegetable into specific dietary approaches. Unlike many low-calorie options that leave you feeling unsatisfied, celery provides substantial volume (about 95% water) with minimal energy content. This characteristic makes it particularly valuable for:

• Weight management programs where calorie density matters
• Intermittent fasting protocols as a low-impact snack
• Dietary approaches focused on volumetrics (eating larger portions of low-calorie foods)
• Managing blood sugar levels due to its low carbohydrate content

Nutrition researchers at Harvard's T.H. Chan School of Public Health note that non-starchy vegetables like celery should form the foundation of any balanced eating pattern precisely because of their exceptional nutrient-to-calorie ratio.

Celery Stick Nutrition: Beyond Just Calories

While the calorie count gets the most attention, celery offers other valuable nutritional components. Here's the complete nutritional profile for one medium celery stick (40g) according to USDA data:

Nutrient	Amount	% Daily Value
Calories	6	<1%
Total Fat	0.1g	<1%
Carbohydrates	1.2g	<1%
Dietary Fiber	0.6g	2%
Sugar	0.5g	-
Protein	0.3g	<1%
Potassium	104mg	2%
Vitamin K	9.7mcg	8%

The fiber content, though modest in a single stick, contributes to celery's reputation as a satisfying snack. When consumed in larger quantities (like in salads or vegetable trays), celery becomes a meaningful contributor to your daily fiber intake, which most Americans fall short of according to the Dietary Guidelines for Americans.

Practical Applications: Using Celery in Your Daily Eating Plan

Knowing the exact "calories in celery stick" becomes valuable when planning meals and snacks. Here's how to maximize celery's benefits:

Smart Snacking Strategies

Instead of reaching for 100-calorie snack packs, try these celery-based alternatives:

• Celery boats with natural peanut butter: One stick (6 cal) + 1 tbsp natural peanut butter (95 cal) = 101 calories with protein and healthy fats
• Celery and hummus: One stick (6 cal) + 2 tbsp hummus (70 cal) = 76 calories with plant-based protein
• Celery juice base: Five sticks (30 cal) blended with lemon creates a hydrating morning beverage

Meal Integration Tips

Chef Antonio Rodriguez, who specializes in practical nutrition applications for home cooks, recommends: "Chop celery finely and add it to tuna or chicken salad to boost volume without significantly increasing calories. You'll get the satisfying crunch while reducing the overall calorie density of the dish."

Understanding Context: When Celery's Calorie Count Changes

While the standard "calories in celery stick" remains consistent, certain preparation methods affect the overall calorie impact:

• Raw vs. cooked: Cooking celery concentrates flavors but doesn't significantly change calorie content per weight
• Add-ons matter: Dips, dressings, and fillings dramatically increase total calories (ranch dressing adds 140 cal per 2 tbsp)
• Stick size variation: Restaurant celery sticks are often larger (60-80g) containing 9-12 calories
• Juicing: While celery juice contains the same calories as whole celery, you lose the fiber benefit and may consume more sticks than intended

The Academy of Nutrition and Dietetics emphasizes that while celery itself remains extremely low calorie, the context of how you consume it determines its overall impact on your diet. Their research shows that people often underestimate calories from accompaniments, turning a 6-calorie snack into a 200+ calorie treat.

Debunking the "Negative Calorie" Myth

You've probably heard that celery is a "negative calorie food"—meaning your body burns more calories digesting it than the food provides. While this makes for catchy headlines, it's not scientifically accurate.

Nutrition scientists at the USDA Agricultural Research Service explain that while celery does have an exceptionally high thermic effect relative to its calorie content (your body uses about 10-15% of the calories just to digest it), this doesn't create a net calorie deficit. The 6 calories in a celery stick minus the 0.6-0.9 calories used for digestion still leaves a small positive calorie contribution.

However, celery remains one of the most efficient foods for volume eating. Registered dietitians often recommend filling half your plate with non-starchy vegetables like celery to create satisfying meals within calorie goals.

Celery Compared to Other Common Snack Vegetables

Understanding how celery stacks up against other vegetables helps put its calorie content in perspective:

Vegetable	Standard Serving	Calories	Water Content
Celery stick	1 medium stalk (40g)	6	95%
Cucumber slice	1/2 cup (52g)	8	95%
Carrot stick	1 medium (50g)	25	88%
Red bell pepper	1/2 cup slices (75g)	19	92%
Cherry tomatoes	1 cup (149g)	27	95%

This comparison shows why celery is particularly valuable when strict calorie counting is necessary. While all these vegetables are excellent choices, celery provides the lowest calorie density, making it ideal for specific dietary situations where every calorie counts.

Practical Tips for Tracking Celery in Your Diet

For those using food tracking apps or manual journals, here's how to accurately account for celery:

• Measure by weight when possible (40g = 6 calories)
• Count restaurant celery as 10 calories to account for larger portions
• When juicing, weigh the celery before processing to calculate accurate calories
• Remember that chopped celery in salads contributes cumulative calories (5 sticks = 30 calories)

Nutrition tracking expert Antonio Rodriguez notes: "The beauty of celery is that even if you slightly overestimate your intake, you're still consuming a negligible number of calories compared to other snack options. Its real value comes from the satisfaction it provides without compromising your goals."

How many calories are in one average celery stick?

One medium celery stick (approximately 40g or 7-8 inches long) contains 6 calories according to USDA FoodData Central, the official U.S. government nutrition database.

Does celery really have negative calories?

No, the 'negative calorie' concept is a myth. While celery has a high thermic effect (your body uses about 10-15% of its calories for digestion), the 6 calories in a stick minus 0.6-0.9 calories for digestion still results in a small net calorie gain, not a deficit.

How does celery compare to other vegetables for weight loss?

Celery has the lowest calorie density among common vegetables. A single stick contains just 6 calories compared to 25 calories for a similar-sized carrot stick. This makes celery particularly valuable when strict calorie counting is necessary, though all non-starchy vegetables support weight management.

Does cooking celery change its calorie content?

Cooking celery concentrates flavors but doesn't significantly change the calorie content per weight. However, cooked celery may be consumed in smaller volumes, potentially reducing overall intake. The main nutritional change is slightly reduced vitamin C content with cooking.

How many celery sticks equal 100 calories?

Approximately 16-17 medium celery sticks would equal 100 calories. However, most people don't consume celery in such large quantities at once since it's typically used as a snack component rather than the main item.