Celery Calories: 6 Facts About This Low-Calorie Vegetable

One medium celery stalk (about 40g) contains approximately 6 calories, making it one of the lowest-calorie vegetables available. This comprehensive guide breaks down celery's nutritional profile, explains why it's considered a negative-calorie food by some, and shows how to incorporate it into healthy eating plans with practical serving suggestions and scientific insights.

When tracking your daily calorie intake, knowing the exact nutritional value of common vegetables like celery is essential. This humble stalk vegetable has earned its reputation as a diet-friendly food, but what exactly makes it so low in calories? Let's explore the science behind celery's nutritional profile and how you can leverage this knowledge for healthier eating habits.

The Science Behind Celery's Low Calorie Count

Celery's remarkably low calorie content stems primarily from its high water composition. According to the USDA FoodData Central database, celery consists of approximately 95% water, which naturally keeps its caloric density extremely low. The remaining 5% contains minimal carbohydrates, trace amounts of protein, and virtually no fat.

What many people don't realize is that celery also contains dietary fiber, which contributes to its nutritional value without significantly increasing calorie count. A single medium stalk provides about 0.6 grams of fiber, which aids digestion and promotes feelings of fullness.

Serving Size	Calories	Carbohydrates (g)	Fiber (g)	Protein (g)
1 medium stalk (40g)	6	1.2	0.6	0.3
1 cup chopped (100g)	16	3.0	1.6	0.7
1 cup diced (110g)	18	3.3	1.8	0.8
1 bunch (475g)	79	15.9	8.5	3.6

This nutritional data, verified through the USDA's comprehensive food composition database, provides accurate measurements for various serving sizes you might encounter in recipes or meal planning. Understanding these precise measurements helps eliminate guesswork when tracking your daily intake.

Debunking the "Negative Calorie" Myth

You've probably heard celery described as a "negative calorie" food—meaning your body supposedly burns more calories digesting it than the food itself contains. While this concept is popular in diet circles, it's not entirely accurate from a scientific perspective.

According to research published in the American Journal of Clinical Nutrition, the thermic effect of food (the energy required for digestion) typically accounts for about 10% of a food's total caloric value. For celery's 6 calories, this would mean approximately 0.6 calories are used in digestion—leaving a net gain of 5.4 calories, not a deficit.

However, celery still offers significant benefits for weight management. Its high water and fiber content create volume and promote satiety with minimal caloric impact, making it an excellent choice for those watching their calorie intake.

Practical Applications for Healthy Eating

Knowing exactly how many calories are in celery stalks allows you to make informed decisions about incorporating this vegetable into your diet. Here are three practical ways to leverage celery's low-calorie profile:

• Snack smarter: Pair one medium celery stalk (6 calories) with 1 tablespoon of natural peanut butter (95 calories) for a satisfying 101-calorie snack that provides protein, healthy fats, and fiber
• Boost soup and stew volume: Add chopped celery to soups without significantly increasing calorie count while enhancing flavor and texture
• Create low-calorie bases: Use celery as a crunchy substitute for higher-calorie snack foods like crackers or chips

Registered dietitians at the Mayo Clinic recommend including celery in your diet not just for its low calorie count, but for its vitamin K, potassium, and antioxidant content. These nutrients support bone health, blood pressure regulation, and overall cellular protection.

Factors That Affect Celery's Calorie Content

While the standard calorie count for celery remains remarkably consistent, certain factors can slightly influence its nutritional profile:

• Stalk size variation: Larger commercial stalks may contain up to 10 calories each, while smaller organic varieties might have as few as 4-5 calories
• Preparation method: Raw celery maintains its low-calorie profile, while cooked celery (especially with added fats) increases in caloric density
• Added ingredients: Stuffing celery with fillings like cream cheese or nut butters significantly increases the total calorie count

For those tracking macros precisely, the USDA FoodData Central provides the most current and comprehensive nutritional information for various celery preparations and varieties.

Why Nutritionists Recommend Celery

Beyond its minimal calorie count, celery offers several health benefits that make it worth including in your regular diet. The Harvard T.H. Chan School of Public Health highlights celery's role in the Mediterranean diet, noting its contribution to overall vegetable intake which is associated with reduced risk of chronic diseases.

Celery contains compounds called phthalides, which may help lower blood pressure by relaxing artery walls. It also provides vitamin K essential for blood clotting and bone metabolism, and small amounts of vitamin C and potassium.

Common Questions About Celery Nutrition

Many people wonder how celery compares to other vegetables in terms of calorie content. When measured by equivalent serving sizes, celery contains fewer calories than most vegetables except for cucumbers and certain leafy greens. For example, one cup of chopped bell peppers contains about 30 calories, while the same amount of celery contains just 16 calories.

Another frequent question concerns organic versus conventional celery. According to the Environmental Working Group's analysis, while celery often appears on the "Dirty Dozen" list of produce with higher pesticide residues, the calorie content remains virtually identical between organic and conventionally grown varieties.

Maximizing Celery's Nutritional Benefits

To get the most nutritional value from celery while maintaining its low-calorie advantage, consider these evidence-based tips:

• Leave the leaves intact when possible—they contain higher concentrations of certain nutrients like vitamin C and calcium
• Store celery properly in the refrigerator with a damp paper towel to maintain crispness and nutrient retention
• Pair with healthy fats like olive oil or avocado to enhance absorption of fat-soluble vitamins
• Use in raw preparations when possible to preserve heat-sensitive nutrients

Remember that while celery's calorie count is minimal, its real value lies in the combination of hydration, fiber, and micronutrients it provides. As part of a balanced diet rich in various vegetables, celery contributes to overall health without significantly impacting your daily calorie budget.

How many calories are in one stalk of celery?

One medium celery stalk (approximately 40g) contains about 6 calories according to USDA FoodData Central. Larger stalks may contain up to 10 calories, while smaller ones might have as few as 4-5 calories.

Is celery really a negative calorie food?

No, celery is not technically a negative calorie food. While popular diet myths suggest your body burns more calories digesting celery than it contains, scientific research shows the thermic effect of food accounts for only about 10% of a food's calories. For celery's 6 calories, digestion uses approximately 0.6 calories, leaving a net gain of 5.4 calories.

How does celery compare to other vegetables in calorie content?

Celery is one of the lowest-calorie vegetables available. One cup of chopped celery contains about 16 calories, compared to 30 calories for the same amount of bell peppers, 55 calories for carrots, and 41 calories for broccoli. Only cucumbers and certain leafy greens have fewer calories than celery.

Does cooking celery change its calorie count?

Cooking celery doesn't significantly change its calorie count when prepared without added fats. However, cooking methods that involve oil, butter, or sauces will increase the total calorie content. Raw celery maintains its lowest possible calorie profile at approximately 6 calories per medium stalk.

Are celery leaves nutritious?

Yes, celery leaves are actually more nutritious than the stalks. They contain higher concentrations of vitamin C, calcium, and chlorophyll. While they have a slightly stronger flavor, incorporating celery leaves into your diet provides additional nutritional benefits without significantly increasing calorie intake.