Carbs in Celery: Exact Numbers for Your Diet

One medium celery stalk (about 40g) contains just 1.2 grams of total carbohydrates, with 0.6 grams coming from dietary fiber, resulting in only 0.6 grams of net carbs. This makes celery one of the lowest-carb vegetables available, perfect for keto, diabetic, and low-carb diets.

When you're tracking your carbohydrate intake, knowing exactly what's in your food matters. If you've ever wondered about carbs in celery while meal planning or following a specific diet, you've come to the right place. Let's break down the nutritional facts you need with clear, science-backed information.

Nutritional Breakdown of Celery

Celery isn't just crunchy and refreshing—it's remarkably low in carbohydrates while providing valuable nutrients. According to the USDA FoodData Central, the official U.S. government nutrition database, here's what you get in a standard serving:

Nutrient	Per Medium Stalk (40g)	Per 100g
Total Carbohydrates	1.2g	3.0g
Dietary Fiber	0.6g	1.6g
Sugars	0.5g	1.3g
Net Carbs	0.6g	1.4g
Calories	6	14
Water Content	38g	95.4%

This nutritional profile explains why celery has earned its reputation as a diet-friendly vegetable. With carbohydrates comprising less than 2% of its weight, celery is primarily water with trace amounts of beneficial nutrients.

How Celery Compares to Other Vegetables

When evaluating carbs in celery, context matters. How does it stack up against other common vegetables? The Centers for Disease Control and Prevention tracks vegetable nutrition data that helps put celery's carb content in perspective:

• Celery (1 medium stalk): 1.2g total carbs, 0.6g fiber
• Cucumber (1/2 cup sliced): 1.9g total carbs, 0.3g fiber
• Zucchini (1/2 cup): 2.0g total carbs, 0.8g fiber
• Spinach (1 cup raw): 1.1g total carbs, 0.7g fiber
• Broccoli (1/2 cup): 3.8g total carbs, 1.8g fiber
• Carrot (1 medium): 6.1g total carbs, 2.1g fiber

As you can see, celery ranks among the very lowest-carb vegetables available, making it an excellent choice when minimizing carbohydrate intake is your goal.

Practical Implications for Different Diets

Understanding carbs in celery becomes particularly valuable when following specific dietary patterns:

Keto Diet Considerations

For those following a ketogenic diet (typically 20-50g net carbs daily), celery's extremely low net carb count (0.6g per stalk) means you can enjoy generous portions without impacting ketosis. A full cup of chopped celery contains just 1.4g net carbs.

Diabetes Management

The American Diabetes Association recommends non-starchy vegetables like celery as diabetes-friendly options. With its minimal impact on blood sugar and high fiber content, celery helps maintain stable glucose levels while providing hydration and nutrients.

Weight Management

Celery's combination of high water content, low calories, and modest fiber makes it an effective component of weight management plans. The chewing required to eat celery stalks can increase satiety signals, potentially reducing overall calorie intake.

Health Benefits Beyond Carbohydrate Content

While the low carb profile gets attention, celery offers additional nutritional advantages worth noting:

• Vitamin K: One stalk provides about 8% of your daily vitamin K needs, crucial for blood clotting and bone health
• Potassium: Contains electrolytes that help maintain fluid balance
• Antioxidants: Contains flavonoids and vitamin C that combat oxidative stress
• Hydration: At 95% water, it contributes to daily fluid needs

Research published in the National Center for Biotechnology Information indicates that celery contains compounds with potential anti-inflammatory properties, though more research is needed to understand their clinical significance.

How Preparation Affects Carbohydrate Content

One common question about carbs in celery involves whether preparation methods change the nutritional profile:

• Raw vs. Cooked: Cooking celery slightly concentrates carbohydrates as water evaporates, but the difference is minimal for typical serving sizes
• Juicing: Removing fiber through juicing increases net carb density per volume consumed
• Dried Celery: Dehydration significantly increases carb concentration by removing water content
• Celery Seeds: These contain higher carb density than stalks (about 3g per teaspoon)

For most dietary purposes, these variations don't substantially impact celery's status as an extremely low-carb vegetable, but they're worth noting when tracking intake meticulously.

Putting Celery's Carb Content in Perspective

When evaluating carbs in celery, consider these practical scenarios:

• Snacking: Enjoy 3-4 stalks with hummus (about 50 calories total) for a satisfying, low-carb snack
• Meal Addition: Add chopped celery to salads, soups, or stir-fries without significantly impacting carb counts
• Hydration Boost: Use celery in infused water for flavor without added sugars
• Keto Snack: Fill celery stalks with cream cheese or nut butter for a balanced, low-carb treat

Remember that individual responses to carbohydrates can vary. While celery's carb content is minimal for most people, those with specific medical conditions should consult healthcare providers about appropriate dietary choices.

Frequently Asked Questions

How many carbs are in celery juice?

Eight ounces of pure celery juice contains approximately 5 grams of total carbohydrates and 2 grams of fiber, resulting in about 3 grams of net carbs. This is significantly higher than eating whole celery because juicing concentrates the carbohydrates by removing fiber and water.

Is celery good for a low-carb diet?

Yes, celery is excellent for low-carb diets. With only 1.2 grams of total carbs and 0.6 grams of net carbs per medium stalk, it's one of the lowest-carb vegetables available. You can enjoy generous portions without significantly impacting your daily carb allowance.

Does celery have sugar?

Yes, but in very small amounts. One medium celery stalk contains approximately 0.5 grams of natural sugars. This minimal sugar content makes celery suitable for most dietary approaches, including diabetic meal planning.

How much celery can I eat on keto?

On a standard ketogenic diet (20-50g net carbs daily), you could theoretically eat 30-80 medium celery stalks and remain within your carb limit. In practical terms, this means you can enjoy celery generously without worrying about carb counts, though variety in vegetable intake is still recommended for nutritional balance.

Are celery leaves higher in carbs than the stalks?

No, celery leaves actually contain slightly fewer carbohydrates than the stalks by weight. However, because leaves are much lighter, a typical serving of leaves would contain fewer total carbs simply due to smaller portion size. Both parts are extremely low-carb and nutritionally valuable.