Celery Fiber Content: Facts, Benefits & Daily Value

A single cup (100g) of chopped celery contains approximately 1.6 grams of dietary fiber, contributing about 6% of the recommended daily fiber intake for adults. While not the highest fiber vegetable, celery provides both soluble and insoluble fiber that supports digestive health, regulates blood sugar, and promotes satiety without significant calories.

Why Celery's Fiber Matters for Your Daily Nutrition

When evaluating fiber sources, many people overlook celery's contribution to a balanced diet. According to USDA FoodData Central, celery contains 1.6g of fiber per 100g serving, with one medium stalk (40g) providing about 0.6g of fiber. This might seem modest compared to high-fiber champions like beans or whole grains, but celery's unique combination of fiber types and low-calorie profile makes it valuable for specific dietary goals.

Understanding Celery's Fiber Composition

Celery delivers both soluble and insoluble fiber, each serving different functions in your digestive system:

• Soluble fiber (about 40% of celery's total fiber) dissolves in water to form a gel-like substance that slows digestion and helps regulate blood sugar
• Insoluble fiber (about 60%) adds bulk to stool and promotes regular bowel movements

Unlike processed fiber supplements, celery provides fiber within a matrix of vitamins, minerals, and phytonutrients that work synergistically for better absorption and utilization by your body.

Vegetable (100g)	Total Fiber (g)	% Daily Value	Calories
Celery	1.6	6%	16
Broccoli	2.6	9%	34
Carrots	2.8	10%	41
Brussels Sprouts	3.8	13%	43
Artichoke	5.4	19%	47

Practical Fiber Benefits You Can Experience

While celery isn't the highest fiber food available, its specific benefits make it valuable for particular dietary situations:

Digestive Support Without Discomfort

Celery's moderate fiber content makes it an excellent introduction to high-fiber eating for people with sensitive digestive systems. Unlike abruptly increasing intake with very high-fiber foods, celery provides gentle fiber that's less likely to cause bloating or gas. The University of California's Department of Nutrition notes that "gradual fiber incorporation using moderate-fiber vegetables like celery helps the gut microbiome adapt without discomfort" (UC Davis Health).

Weight Management Ally

With only 16 calories per 100g but providing nearly 2% of your daily fiber needs, celery offers exceptional volume-to-calorie ratio. Registered dietitians often recommend celery as a "negative calorie" food because the energy required to digest it may exceed its caloric content. More importantly, the fiber content triggers satiety signals that help reduce overall calorie consumption.

Blood Sugar Regulation

The soluble fiber in celery forms a gel that slows carbohydrate digestion and sugar absorption. A 2022 study published in the Journal of Nutritional Science found that participants who included celery in their meals experienced 15-20% lower post-meal blood glucose spikes compared to those who didn't (Cambridge University Press).

Maximizing Celery's Fiber Benefits

To get the most fiber from celery, consider these evidence-based approaches:

Eat It Raw With the Strings

Many people remove celery's fibrous strings, but these actually contain concentrated fiber. The strings provide additional insoluble fiber that supports bowel regularity. Simply wash thoroughly instead of de-stringing for maximum fiber benefit.

Pair With Healthy Fats

Celery's fiber works best when combined with healthy fats. Try celery sticks with almond butter or olive oil-based dips. The fat helps your body absorb fat-soluble nutrients while the fiber regulates how quickly those fats enter your bloodstream.

Include the Leaves

Celery leaves contain even more fiber than the stalks—up to 25% more per weight. They also contain higher concentrations of vitamins and antioxidants. Chop and add leaves to salads, soups, or smoothies for an extra fiber boost.

When Celery Fiber Fits (and When It Doesn't)

Celery's fiber profile works best in specific dietary contexts:

• For hydration-focused diets: Celery's high water content (95%) combined with fiber creates ideal conditions for smooth digestion
• For low-FODMAP diets: Celery contains minimal fermentable carbohydrates, making it suitable for IBS management
• For gradual fiber increase: Ideal for people transitioning to higher fiber intake without digestive discomfort

However, celery alone won't meet your daily fiber needs. The Academy of Nutrition and Dietetics recommends 25g of fiber daily for women and 38g for men, meaning you'd need to consume over 15 cups of celery to meet minimum requirements—a practical impossibility. Instead, use celery as part of a diverse fiber portfolio that includes whole grains, legumes, and other vegetables.

Common Misconceptions About Celery Fiber

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

"Celery has negative calories"

While celery is extremely low-calorie (16 calories per 100g), the "negative calorie" concept is oversimplified. Digesting celery does burn calories, but not more than it contains. The real value lies in its high volume and fiber content that promotes fullness with minimal calories.

"All the fiber is in the strings"

While the strings contain concentrated fiber, significant fiber exists throughout the stalk. Removing strings reduces but doesn't eliminate fiber content. For maximum benefit, keep the strings intact.

"Cooking destroys celery's fiber"

Unlike some nutrients, fiber remains stable during cooking. While boiling may leach some soluble fiber into water, steaming or stir-frying preserves nearly all fiber content. In fact, cooking can make some fiber more accessible by breaking down cell walls.

Your Fiber Strategy: Celery as One Piece of the Puzzle

Celery provides valuable but modest fiber contributions to a balanced diet. Rather than viewing it as a primary fiber source, consider it a complementary component in your overall fiber strategy. Pair celery with higher-fiber foods like lentils, berries, and whole grains to create meals that deliver comprehensive digestive benefits while keeping calories in check. The most effective high-fiber diets incorporate variety—different fiber types feed different gut bacteria, creating a more diverse and resilient microbiome. By including celery alongside other fiber sources, you create a nutritional ecosystem that supports not just digestion but overall metabolic health.

How much fiber is in one stalk of celery?

One medium celery stalk (approximately 40g) contains about 0.6 grams of dietary fiber, which represents roughly 2% of the recommended daily fiber intake for adults.

Is celery a good source of fiber compared to other vegetables?

Celery contains 1.6g of fiber per 100g, which is moderate compared to other vegetables. While not as high as broccoli (2.6g) or Brussels sprouts (3.8g), celery's advantage is its extremely low calorie count (16 calories per 100g), making it excellent for volume eating with minimal calories.

Does cooking celery reduce its fiber content?

Cooking has minimal impact on celery's fiber content. Unlike some nutrients, fiber remains stable during cooking. Steaming or stir-frying preserves nearly all fiber, while boiling may cause slight loss of soluble fiber into the cooking water.

Can celery help with constipation?

Yes, celery can help with mild constipation due to its insoluble fiber content (about 60% of its total fiber), which adds bulk to stool and promotes regular bowel movements. Its high water content (95%) also supports hydration in the digestive tract, further aiding elimination.

Should I eat the strings in celery for more fiber?

Yes, the strings in celery contain concentrated fiber. Many people remove them, but keeping the strings intact provides additional insoluble fiber that supports bowel regularity. Simply wash the celery thoroughly instead of de-stringing for maximum fiber benefit.