Celery Calories: Exact Count Per Stalk and Nutritional Facts

One medium celery stalk (about 40g) contains just 6 calories, making it an exceptionally low-calorie vegetable perfect for weight management and healthy eating plans. This crisp, hydrating vegetable consists of 95% water and provides essential nutrients like vitamin K, potassium, and dietary fiber with minimal energy intake.

Discover exactly how celery fits into your nutritional goals with this comprehensive guide. Whether you're tracking calories for weight loss, managing diabetes, or simply optimizing your diet, understanding celery's precise nutritional profile helps you make informed food choices.

Understanding Celery's Calorie Count: Exact Measurements

When tracking your daily calorie intake, precision matters. According to the USDA FoodData Central database, celery's calorie content varies slightly based on serving size:

Serving Size	Calories	Carbohydrates	Fiber	Water Content
1 medium stalk (40g)	6	1.2g	0.6g	35g
1 cup chopped (100g)	16	3g	1.6g	95g
1 cup diced (110g)	18	3.3g	1.8g	105g
1 cup cooked (158g)	31	6.3g	2.1g	149g

This precise nutritional data comes directly from the USDA's National Nutrient Database for Standard Reference, the most authoritative source for food composition information in the United States (fdc.nal.usda.gov).

The "Negative Calorie" Myth: Separating Fact from Fiction

You've probably heard celery described as a "negative calorie" food—that is, a food requiring more energy to digest than it provides. While this concept makes for catchy headlines, it's not scientifically accurate. Let's examine the reality:

Digestion does require energy (known as the thermic effect of food), but for celery, this amounts to only about 5-10% of its caloric value. The thermic effect for carbohydrates is approximately 5-10%, meaning your body uses roughly 0.3-0.6 calories to process a 6-calorie celery stalk.

However, celery's extremely low calorie density combined with its high water and fiber content creates significant satiety with minimal caloric intake—making it exceptionally valuable for weight management strategies. Registered dietitians consistently recommend celery as a smart choice for those monitoring calorie intake.

Celery in Context: How It Compares to Other Vegetables

Understanding where celery falls on the calorie spectrum helps put its nutritional value in perspective. This comparison shows how celery stacks up against other common vegetables:

Vegetable (1 cup)	Calories	Fiber (g)	Water Content	Best For
Celery, raw	16	1.6	95%	Ultra-low calorie snacking
Cucumber, raw	16	0.5	95%	Hydration-focused eating
Lettuce, raw	10	1.0	95%	Base for salads
Spinach, raw	7	0.7	92%	Nutrient density
Broccoli, raw	31	2.4	91%	Protein and nutrient content

While lettuce technically has fewer calories per cup, celery provides more fiber and notable amounts of vitamin K and potassium. This nutritional profile makes celery particularly valuable for those seeking both hydration and modest nutrient intake with minimal calories.

Practical Applications: Using Celery in Your Daily Diet

Knowing celery's calorie count is just the beginning—here's how to strategically incorporate it into your eating plan:

Smart Snacking Strategies

• Celery sticks with nut butter: Add 1 tablespoon of almond butter (98 calories) to 2 celery stalks for a satisfying 24-calorie snack with protein and healthy fats
• Veggie broth enhancement: Simmer celery with other aromatics to create flavorful, nearly calorie-free broth bases
• Salad booster: Add chopped celery to green salads for crunch without significant calorie addition
• Smoothie hydration: Blend celery into fruit smoothies to increase volume and hydration while minimizing sugar concentration

Dietary Planning Considerations

For those managing specific health conditions, celery offers particular advantages:

• Diabetes management: With a glycemic load of just 0.5 per cup, celery has minimal impact on blood sugar
• Weight loss programs: The high water and fiber content promotes fullness while contributing negligible calories
• Hydration support: The 95% water content helps meet daily fluid needs, especially for those who struggle with drinking enough water

Maximizing Nutritional Value: Selection and Storage Tips

Celery's nutritional content can vary based on freshness and preparation. Follow these evidence-based recommendations to get the most value:

• Selection: Choose crisp stalks with bright green leaves—avoid ribs that appear rubbery or have brown spots
• Storage: Keep celery in the crisper drawer wrapped in aluminum foil for up to 4 weeks (studies show this method preserves crispness better than plastic)
• Preparation: Wash thoroughly to remove pesticide residues—the Environmental Working Group consistently lists celery on its "Dirty Dozen" produce report
• Cooking impact: Light cooking preserves most nutrients, but boiling can leach water-soluble vitamins (steaming or stir-frying is preferable)

Historical Context: Celery's Journey from Medicinal Plant to Dietary Staple

Celery's reputation as a low-calorie food has evolved significantly over time. Originally cultivated in the Mediterranean region around 850 BC, celery was initially used for medicinal purposes rather than culinary applications. Ancient Greeks awarded celery leaves to victorious athletes at the Isthmian Games, while Egyptians used it in religious ceremonies.

It wasn't until the 17th century that celery began appearing in European cooking, and not until the 19th century that it became widely cultivated as a vegetable. The modern Pascal celery variety we commonly eat today was developed in the 1800s through selective breeding for milder flavor and reduced bitterness.

This historical perspective helps explain why celery's nutritional properties weren't systematically studied until the 20th century, when food science began quantifying the nutritional content of common foods.

When Celery's Calorie Count Might Vary

While the USDA provides standardized measurements, several factors can influence celery's actual calorie content in your kitchen:

• Stalk thickness: Thicker stalks contain slightly more fibrous material and thus marginally more calories
• Leaf inclusion: Celery leaves contain more nutrients (and slightly more calories) than the stalks—1 cup of leaves contains about 25 calories
• Growing conditions: Soil composition and water availability can affect nutrient density
• Preparation method: Adding dressings, dips, or cooking with oils significantly increases the calorie content

For precise dietary tracking, weigh your celery rather than relying on volume measurements, as density can vary between bunches.

Conclusion: Celery's Role in Balanced Nutrition

Celery's exceptionally low calorie count—just 6 calories per medium stalk—makes it an outstanding choice for those monitoring their energy intake. While it shouldn't serve as a primary nutritional source due to its limited vitamin and mineral profile compared to darker leafy greens, celery offers unique benefits through its high water content, modest fiber contribution, and versatility in culinary applications.

When incorporated as part of a varied diet that includes nutrient-dense vegetables, fruits, proteins, and healthy fats, celery provides valuable hydration and texture with minimal caloric impact. Its role as a dietary supporting player rather than a nutritional powerhouse makes it particularly valuable for weight management strategies focused on volume eating and satiety.

How many calories are in one celery stalk?

One medium celery stalk (approximately 40g) contains just 6 calories according to USDA nutritional data.

Is celery really a negative calorie food?

No, celery is not a negative calorie food. While digestion requires some energy, the thermic effect for celery is only about 5-10% of its caloric value. However, its extremely low calorie density and high water content make it exceptionally valuable for weight management.

How does celery compare to other vegetables for weight loss?

Celery ranks among the lowest calorie vegetables (16 calories per cup), similar to cucumber and lettuce. What makes celery particularly valuable is its combination of very low calories with modest fiber content (1.6g per cup), which contributes to satiety without significant caloric intake.

Does cooking celery change its calorie content?

Cooking celery slightly increases its calorie density by reducing water content. One cup of cooked celery (158g) contains 31 calories compared to 16 calories for one cup raw (100g). However, the actual difference in energy content per gram remains minimal.

Can celery help with hydration?

Yes, celery consists of 95% water, making it an excellent hydrating food. The high water content combined with electrolytes like potassium helps maintain fluid balance, which is particularly valuable for those who struggle to drink enough water throughout the day.