Calories in a Stick of Celery: Exact Count & Nutrition Facts

One medium celery stalk (approximately 40 grams) contains just 6 calories, making it one of the lowest-calorie vegetables available for weight management and healthy eating plans.

Curious about how this humble vegetable fits into your daily nutrition goals? Whether you're tracking calories for weight loss, meal planning, or simply want to understand what makes celery such a popular diet staple, you've come to the right place. This guide delivers precise nutritional information backed by authoritative sources, plus practical insights you can immediately apply to your eating habits.

Understanding Celery's Calorie Count

When you're monitoring your calorie intake, knowing exact measurements matters. According to the USDA FoodData Central database, a single medium celery stalk (about 40 grams or 7-8 inches long) contains precisely 6 calories. This remarkably low count stems from celery's composition—approximately 95% water with minimal carbohydrates and almost no fat.

Celery's nutritional profile makes it an excellent choice for those seeking volume eating strategies. Volume eating focuses on consuming larger portions of low-calorie foods to feel satisfied while maintaining a calorie deficit. The fiber content in celery (about 0.6 grams per stalk) contributes to this satiety effect, helping you feel fuller longer without adding significant calories.

Vegetable	Standard Serving	Calories	Water Content
Celery	1 medium stalk (40g)	6	95%
Cucumber	1/2 cup slices (52g)	8	95%
Lettuce	1 cup shredded (55g)	5	95%
Zucchini	1/2 cup sliced (67g)	10	94%

This comparison shows how celery stacks up against other popular low-calorie vegetables. While all these options are excellent for calorie-conscious eating, celery's unique combination of crunch, flavor, and minimal caloric impact makes it particularly versatile in meal planning.

Practical Applications for Daily Nutrition

Knowing the calorie count is just the beginning. Here's how to effectively incorporate celery into your nutrition strategy:

• Snack smarter: Pair one celery stalk (6 calories) with 1 tablespoon of natural peanut butter (94 calories) for a satisfying 100-calorie snack with protein and healthy fats
• Boost meal volume: Add 2-3 celery stalks to soups, stews, or stir-fries to increase portion size without significantly impacting total calories
• Hydration helper: The high water content contributes to your daily fluid intake, especially valuable during hot weather or active days
• Flavor foundation: Use celery as the base for stocks and sauces without adding substantial calories to your final dish

Contextual Factors That Affect Calorie Counts

While 6 calories per medium stalk serves as a reliable standard, several factors can cause minor variations in celery's nutritional content:

• Stalk size: "Medium" in nutritional databases refers to a 7-8 inch stalk weighing approximately 40 grams. Larger stalks (10+ inches) may contain up to 10 calories
• Growing conditions: Soil composition and water availability can slightly affect nutrient density, though not significantly enough to change calorie counts substantially
• Preparation method: Raw celery maintains its low-calorie profile, while cooking methods that add fats or sugars will increase the total calorie content

For those tracking calories meticulously, weighing your celery provides the most accurate measurement. A food scale confirms that each gram of celery contains approximately 0.15 calories, allowing precise calculation regardless of stalk size.

Why Celery's Low Calories Matter for Healthy Eating

Celery's minimal calorie count serves several important nutritional purposes beyond simple calorie restriction. The National Institutes of Health recognizes that high-water, high-fiber foods like celery contribute to sustainable eating patterns by providing:

• Natural appetite regulation through physical fullness
• Essential micronutrients with minimal caloric cost
• Hydration support that complements water intake
• Variety in texture and flavor without derailing dietary goals

Registered dietitians frequently recommend celery as part of balanced eating approaches because it delivers nutritional benefits without requiring significant calorie budgeting. The vitamin K, potassium, and antioxidants present support overall health while contributing negligibly to daily calorie totals.

Integrating Celery Into Your Nutrition Plan

Understanding the precise calorie content allows for strategic incorporation into various eating patterns:

• For weight management: Use celery as a low-calorie vehicle for higher-calorie toppings like nut butters or hummus
• For meal prep: Include chopped celery in salads and slaws to add crunch and volume without calorie overload
• For hydration-focused diets: Combine celery with cucumber and lemon in infused water for flavorful hydration
• For intermittent fasting: Enjoy celery during eating windows as a satisfying, low-calorie option that won't disrupt metabolic benefits

Professional chefs and nutritionists agree that celery's versatility extends far beyond its calorie count. Its unique flavor profile enhances numerous dishes while contributing minimal calories—a rare combination that explains its enduring popularity in health-conscious cooking.

Frequently Asked Questions

How many calories are in a cup of chopped celery?

One cup of chopped celery (approximately 100 grams) contains about 16 calories, based on USDA FoodData Central measurements.

Does celery have negative calories?

While celery is extremely low in calories (6 per stalk), the concept of "negative calories" is a myth. Your body does burn some calories digesting celery, but not more than the 6 calories it contains.

How does celery compare to other crunchy vegetables for weight loss?

Celery contains fewer calories than most crunchy vegetables. A medium carrot has 25 calories, while celery has just 6. Cucumber (8 calories per 1/2 cup) and bell peppers (15 calories per 1/2 cup) are slightly higher than celery.

Can eating too much celery affect my calorie goals?

You would need to consume an extremely large amount of celery (over 30 stalks) to significantly impact a typical daily calorie budget. However, excessive consumption could potentially cause digestive discomfort due to its fiber content.

Does cooking celery change its calorie content?

Cooking celery alone doesn't significantly change its calorie content, but preparation methods matter. Steaming or boiling maintains the low calorie count, while sautéing with oil or butter adds additional calories from the cooking fat.