Celery Calories Per Stalk: Verified Nutrition Facts

One medium celery stalk (approximately 40g) contains just 6 calories, making it one of the lowest-calorie vegetables available. This crisp vegetable is 95% water, provides 0.3g of dietary fiber, and delivers essential nutrients like vitamin K (11% of daily value) and potassium with virtually no fat or sugar.

Understanding the precise nutritional profile of celery stalks helps health-conscious eaters make informed dietary choices. Whether you're tracking calories for weight management or seeking nutrient-dense snack options, knowing exactly what you're consuming matters. This guide delivers verified nutritional data from authoritative sources to help you incorporate celery strategically into your eating plan.

What Exactly Are You Eating? Celery Stalk Nutrition Breakdown

When you reach for that crunchy celery stick, you're consuming far more than just empty crunch. Let's examine the complete nutritional composition of a standard celery stalk based on USDA FoodData Central measurements:

Nutrient	Amount per Stalk (40g)	% Daily Value*
Calories	6	<1%
Total Fat	0.1g	<1%
Sodium	32mg	1%
Total Carbohydrate	1.2g	<1%
Dietary Fiber	0.3g	1%
Sugars	0.5g	-
Protein	0.3g	<1%
Vitamin K	13mcg	11%
Potassium	88mg	2%
Vitamin C	1.1mg	1%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, ID# 11143

How Celery Compares to Other Common Snack Options

When evaluating celery calories per stalk against other popular snack choices, the difference becomes strikingly clear. This comparison helps contextualize celery's role in calorie-conscious eating patterns:

Food Item	Calories	Portion Size	Key Nutritional Benefits
Celery stalk	6	1 medium stalk (40g)	Hydration, vitamin K, antioxidants
Carrot stick	25	1 medium carrot (50g)	Vitamin A, fiber, beta-carotene
Cucumber slice	8	1/2 cup (52g)	Hydration, vitamin K, silica
Apple slice	52	1/2 medium apple (78g)	Fiber, vitamin C, antioxidants
Handful of almonds	82	12 almonds (14g)	Healthy fats, protein, vitamin E

Understanding Celery's Role in Weight Management Strategies

Many people incorporate celery into weight loss plans because of its extremely low energy density. Research from the National Center for Complementary and Integrative Health confirms that high-volume, low-calorie foods like celery can help create satiety while minimizing calorie intake. The water and fiber content contribute to feelings of fullness without significant caloric impact.

Registered dietitians often recommend celery as a "volume eating" strategy component. When paired with moderate-calorie additions like hummus (2 tablespoons adds approximately 50 calories) or nut butter, celery transforms from a near-zero calorie snack to a balanced mini-meal that satisfies hunger effectively.

Debunking the "Negative Calorie" Myth: Scientific Perspective

You've likely heard claims that celery has "negative calories"—meaning your body burns more calories digesting it than the stalk contains. While this concept makes for catchy headlines, it's not scientifically accurate. According to research published in the American Journal of Clinical Nutrition, the thermic effect of food (calories burned during digestion) typically represents only 5-10% of the food's total caloric value.

For celery's 6 calories, digestion would burn approximately 0.3-0.6 calories—not enough to create a negative balance. However, celery remains an exceptionally low-calorie food that contributes valuable nutrients and hydration with minimal caloric impact, making it an excellent choice for calorie-conscious eating patterns.

Practical Ways to Incorporate Celery Into Your Daily Eating Pattern

Knowing celery calories per stalk is just the beginning—understanding how to use this information practically matters most. Here are evidence-based strategies nutrition professionals recommend:

• Pre-meal hydration boost: Eat 2-3 celery stalks 20 minutes before meals to increase water intake and potentially reduce overall meal consumption
• Smart snack pairing: Combine celery with protein sources like Greek yogurt dip (adds 30-50 calories) for balanced nutrition that satisfies hunger longer
• Recipe volume enhancer: Dice celery into soups, stews, and stir-fries to increase portion size without significantly increasing calories
• Hydration tracker: Use celery's high water content (95%) as part of your daily hydration strategy, especially during warmer months

When Celery Might Not Be the Best Choice

While celery offers remarkable low-calorie benefits, certain situations warrant consideration. Individuals managing kidney conditions should monitor celery intake due to its potassium content (88mg per stalk). Those following low-FODMAP diets for IBS management may need to limit celery, as it contains mannitol which can trigger symptoms in sensitive individuals.

The Monash University Low FODMAP Diet guide recommends limiting celery to 1 stalk per serving for those in the elimination phase of this dietary approach. Always consult with a registered dietitian for personalized nutrition guidance based on your specific health needs.

Frequently Asked Questions About Celery Nutrition

How many calories are in one celery stalk?

One medium celery stalk (approximately 40g) contains 6 calories according to USDA FoodData Central measurements. This measurement refers to raw celery without any added dips or seasonings.

Does celery really have negative calories?

No, the concept of "negative calories" is a myth. While celery is extremely low in calories (6 per stalk), the thermic effect of digesting it burns only about 0.3-0.6 calories. However, celery remains one of the lowest-calorie vegetables available, making it excellent for calorie-conscious eating.

How does celery compare to other vegetables in terms of calories?

Celery ranks among the lowest-calorie vegetables. A single stalk (6 calories) contains fewer calories than carrots (25 per medium carrot), bell peppers (24 per half pepper), or even cucumbers (8 per half cup). Only certain leafy greens like lettuce have comparable calorie counts.

Can eating celery help with weight loss?

Celery can support weight loss efforts as part of a balanced diet due to its extremely low calorie count and high water content (95%). Research shows high-volume, low-calorie foods increase satiety without adding significant calories. However, celery alone won't cause weight loss—it's most effective when replacing higher-calorie snack options.

Does cooking celery change its calorie content?

Basic cooking methods like steaming or boiling don't significantly alter celery's calorie content per stalk. However, cooking can concentrate flavors and reduce volume, potentially leading to consuming more stalks. Adding oils, butter, or sauces during cooking will increase the overall calorie count substantially.