Does Celery Have Carbs? Nutrition Facts Revealed

Yes, celery does contain carbohydrates, but in very small amounts. One medium stalk (about 40g) has just 0.9 grams of total carbs, with 0.6 grams coming from fiber, resulting in only 0.3 grams of net carbs. This makes celery an excellent choice for low-carb, keto, and diabetic diets.

Understanding Celery's Carbohydrate Profile

When you're monitoring your carbohydrate intake for health reasons or specific dietary plans, knowing exactly what you're consuming matters. Celery stands out as one of the lowest-carb vegetables available, making it a staple in many dietary approaches. Let's break down exactly what's in this crunchy vegetable.

The United States Department of Agriculture's FoodData Central, the official government nutrition database, provides the most reliable nutritional information for celery. According to their comprehensive analysis, raw celery contains minimal carbohydrates while delivering valuable nutrients and hydration.

Nutrient	Per 100g	Per Medium Stalk (40g)
Total Carbohydrates	3.0g	0.9g
Dietary Fiber	1.6g	0.6g
Net Carbs	1.4g	0.3g
Sugars	1.4g	0.5g
Water Content	95.4g	38.2g

Why Celery's Carb Count Matters for Your Diet

For those following strict carbohydrate limitations, every gram counts. The American Diabetes Association recognizes celery as a non-starchy vegetable that can be consumed freely by people managing blood sugar levels. With a glycemic load of virtually zero, celery won't cause blood sugar spikes that concern many health-conscious eaters.

The extremely low net carb content (total carbs minus fiber) makes celery particularly valuable for ketogenic diets, which typically restrict net carbs to 20-50 grams per day. You'd need to eat approximately 65-100 celery stalks to reach even the lower end of that carb limit—making it practically impossible to overconsume carbs from celery alone.

Celery in Different Dietary Approaches

Whether you're following a specific eating plan or simply watching your carbohydrate intake, celery offers remarkable flexibility:

Keto and Low-Carb Diets

With only 0.3 grams of net carbs per stalk, celery fits perfectly within even the most restrictive ketogenic protocols. Registered dietitians at the Mayo Clinic note that non-starchy vegetables like celery "provide essential nutrients with minimal impact on blood sugar," making them foundational components of sustainable low-carb eating patterns.

Diabetes Management

The American Diabetes Association specifically categorizes celery as a "free food" in diabetes meal planning due to its minimal carbohydrate content. The high fiber content (1.6g per 100g) helps slow glucose absorption, while the substantial water content (95.4g per 100g) promotes hydration without adding sugars.

Weight Management

Nutrition researchers at Harvard T.H. Chan School of Public Health highlight celery's negative calorie food status—meaning your body uses more energy to digest it than the vegetable provides. This, combined with its high water content and fiber, creates significant satiety with minimal caloric impact.

How Celery Compares to Other Common Vegetables

Understanding where celery stands relative to other vegetables helps put its low-carb status in perspective. This comparison shows why celery is particularly valuable for carb-conscious eaters:

Vegetable (100g raw)	Total Carbs	Fiber	Net Carbs
Celery	3.0g	1.6g	1.4g
Cucumber	3.6g	0.5g	3.1g
Zucchini	3.1g	1.0g	2.1g
Spinach	3.6g	2.2g	1.4g
Broccoli	7.2g	2.6g	4.6g
Carrots	9.6g	2.8g	6.8g

As you can see, celery shares the lowest net carb category with spinach, but offers the advantage of being primarily water with minimal natural sugars. This makes it particularly valuable for those strictly limiting carbohydrate intake.

Practical Ways to Enjoy Celery on a Low-Carb Plan

Knowing celery's impressive carb profile is only half the equation—you need practical ways to incorporate it into your daily eating. Here are professional chef-tested approaches that maximize celery's benefits without adding unnecessary carbs:

• Raw snack vehicle: Fill celery stalks with natural nut butters (almond, peanut) or cream cheese for a satisfying crunch with minimal carb impact
• Flavor base for cooking: Use celery as part of your mirepoix (with onions and carrots) for soups and stews—just reduce or eliminate the carrots to keep carb counts low
• Hydrating addition to beverages: Add celery sticks to water or create a low-carb vegetable broth by simmering celery with other low-carb vegetables
• Salad component: Thinly slice celery for salads—it adds crunch without the carb load of croutons or other high-carb salad additions

Professional chefs often use celery leaves, which contain concentrated flavor and nutrients with virtually no additional carbs. Don't discard these valuable parts—chop them finely to use as a garnish or incorporate into dressings.

Addressing Common Misconceptions About Celery and Carbs

Several myths persist about celery's carbohydrate content that deserve clarification:

Myth: "Celery has negative carbs because your body burns more calories digesting it than it contains."
Reality: While celery is extremely low in calories (16 calories per 100g), the concept of "negative calories" is oversimplified. However, its high water and fiber content do promote satiety with minimal caloric impact.

Myth: "All the carbs in celery come from sugar."
Reality: Only about half of celery's total carbohydrates are natural sugars (1.4g per 100g), with the remainder coming from fiber and complex carbohydrates. This small sugar amount has negligible impact on blood glucose.

Myth: "Cooking celery increases its carb content."
Reality: Cooking doesn't change the actual carb content, though it may concentrate flavors as water evaporates. Steaming or quick sautéing preserves most nutrients while maintaining the low-carb profile.

When Celery Might Not Fit Your Carb Goals

While celery is exceptionally low in carbs, certain preparation methods can significantly alter its nutritional profile:

• Celery in creamy soups: Traditional cream of celery soup often contains flour or potatoes that dramatically increase carb content
• Store-bought celery snacks: Pre-packaged celery with dips or coatings may contain added sugars or high-carb ingredients
• Celery juice: While popular, juicing removes fiber and concentrates natural sugars, increasing net carb content per serving

For those following extremely strict carb limits (under 20g net carbs daily), even these small increases can matter. Always check preparation methods when consuming celery outside of its raw, whole form.

Your Celery Carb Questions Answered

Here are answers to the most frequently asked questions about celery and carbohydrate content:

How many carbs are in one stalk of celery?

One medium celery stalk (approximately 40g) contains 0.9 grams of total carbohydrates, with 0.6 grams coming from dietary fiber, resulting in just 0.3 grams of net carbs.

Is celery suitable for a keto diet?

Yes, celery is excellent for keto diets due to its extremely low net carb content (0.3g per stalk). You would need to consume over 65 stalks to reach 20g of net carbs, making it nearly impossible to exceed keto carb limits with celery alone.

Does celery raise blood sugar levels?

No, celery has a negligible effect on blood sugar due to its minimal carbohydrate content and high fiber. The American Diabetes Association classifies celery as a 'free food' that can be consumed without restriction in diabetes meal planning.

How does celery compare to other low-carb vegetables?

Celery shares the lowest net carb category with spinach (1.4g per 100g), but has the advantage of being primarily water with minimal natural sugars. It contains significantly fewer net carbs than vegetables like broccoli (4.6g) or carrots (6.8g) per 100g.

Does celery juice have the same carb content as whole celery?

No, celery juice has a higher net carb content per serving because juicing removes the fiber. While one stalk of whole celery has 0.3g net carbs, eight ounces of celery juice contains approximately 5-6g of net carbs due to the concentration of natural sugars without fiber.