Celery Calories: 6 per Stalk, 16 per Cup (USDA Data)

One medium celery stalk (approximately 40 grams) contains just 6 calories. A cup of chopped celery (100 grams) provides only 16 calories according to USDA FoodData Central, making it one of the lowest-calorie vegetables available for weight management and hydration.

Your Instant Celery Calorie Reference

When you're tracking calories for weight loss or healthy eating, celery delivers remarkable efficiency. This crisp vegetable consists of 95% water and provides essential nutrients with minimal energy intake. Let's explore exactly how celery fits into your nutritional planning.

Celery Calorie Breakdown by Serving Size

Understanding precise measurements helps when meal planning. Here's the verified nutritional data from the USDA's authoritative food composition database:

Serving Size	Calories	Carbohydrates	Fiber
1 medium stalk (40g)	6	1.2g	0.6g
1 cup chopped (100g)	16	3g	1.6g
1 cup diced (110g)	18	3.3g	1.8g

How Celery Compares to Other Common Vegetables

When evaluating low-calorie options, context matters. This USDA-compliant comparison shows celery's position among popular vegetables per 100-gram serving:

Vegetable	Calories	Water Content	Best For
Celery	16	95%	Hydration & crunch
Cucumber	15	96%	Refreshing salads
Lettuce (Romaine)	17	95%	Base for meals
Spinach (raw)	23	92%	Nutrient density

When Celery's Calorie Count Changes

Celery remains exceptionally low-calorie in its natural state, but preparation methods significantly impact total calories. Understanding these context boundaries prevents miscalculation:

• Plain celery sticks: Maintain the 6-calorie stalk count (USDA standard reference)
• With 2 tbsp peanut butter: Increases to 200+ calories - the dip dominates the snack
• In creamy soups or casseroles: Absorbs fats from cooking liquids, raising effective calorie density
• Dried celery flakes: Concentrated form contains 298 calories per 100g due to water removal

For accurate tracking, always consider preparation methods. The USDA emphasizes measuring ingredients in their consumed state for dietary logging.

Practical Uses for Calorie-Conscious Eating

Leverage celery's low-calorie profile with these nutritionist-approved strategies:

• Hydration booster: Chop into water with lemon for zero-calorie infused beverages
• Volume eating: Add 2 cups chopped celery to salads for just 32 calories while increasing fiber
• Snack smarter: Pair one stalk with 1 tbsp hummus (total 50 calories) instead of higher-calorie crackers
• Flavor foundation: Use in soups and stews as aromatic base without significant calorie contribution

Nutritional Benefits Beyond Calories

While celebrated for minimal calories, celery delivers valuable micronutrients per USDA analysis:

• Potassium: 260mg per cup supports blood pressure regulation
• Vitamin K: 29mcg per cup aids blood clotting and bone health
• Antioxidants: Contains lutein and zeaxanthin for eye health
• Phthalides: Natural compounds that may support vascular function

Harvard T.H. Chan School of Public Health notes that whole vegetables like celery provide nutritional synergy that isolated supplements cannot replicate.

Debunking the "Negative Calorie" Myth

You've likely heard claims that celery requires more energy to digest than it provides. While appealing for weight loss, this concept lacks scientific support. The thermic effect of food (calories burned during digestion) for celery is approximately 5-10% of its 16 calories per cup - meaning you still gain net positive energy. Focus instead on celery's proven benefits: high volume, low energy density, and nutrient contribution that supports sustainable eating patterns.

Frequently Asked Questions

Does celery really have negative calories?

No scientific evidence supports negative calories. While celery's thermic effect burns about 1-2 calories during digestion per cup, you still absorb its full 16 calories. Its value comes from high volume and low energy density for satiety.

How many celery stalks equal 100 calories?

Approximately 16-17 medium stalks (at 6 calories each) would total 100 calories. In practical terms, you'd need to eat over 6 cups chopped celery to reach 100 calories, making overconsumption unlikely.

Is celery good for weight loss?

Yes, as part of balanced eating. Its high water content (95%) and fiber promote fullness with minimal calories. Research in Appetite journal shows low-energy-density foods like celery help reduce overall calorie intake when substituted for higher-calorie options.

Do celery leaves have more calories than stalks?

No, leaves contain similar calories (about 16 per 100g) but offer significantly higher nutrient density - particularly vitamin K and calcium. Use leaves in stocks or as garnish to maximize nutritional benefits without extra calories.