Celery Calories: 6 Per Stalk (USDA Verified)

A single medium celery stalk (approximately 40g or 7-8 inches long) contains just 6 calories, making it one of the lowest-calorie vegetables available for healthy eating and weight management.

Curious about celery's place in your daily nutrition? You're not alone. Millions search for celery calorie information each month, often while meal planning or tracking their dietary intake. Whether you're counting calories for weight loss, managing diabetes, or simply aiming for healthier eating habits, understanding the precise nutritional value of common foods like celery is essential.

Understanding Celery Measurements: Stalk vs. Rib vs. Cup

Before we dive deeper, let's clarify a common point of confusion. What exactly constitutes a "stalk" of celery? In grocery stores and cooking, the entire bundle you purchase is technically called a stalk, while each individual piece is a rib. However, in nutritional contexts and everyday conversation, people typically refer to a single rib as a "stalk."

Celery Measurement	Weight	Calories	Carbohydrates
One medium rib ("stalk")	40g	6	1.2g
One cup chopped	100g	16	3g
Entire bundle (8-9 ribs)	300-400g	45-60	9-12g

This data comes directly from the USDA FoodData Central, the most authoritative source for nutritional information in the United States. The USDA regularly tests food samples to provide accurate, science-based nutritional data that health professionals and researchers rely on.

Why Celery's Calorie Count Matters for Your Health Goals

Celery's remarkably low calorie density makes it an excellent choice for various dietary approaches. With approximately 95% water content, celery provides volume and crunch with minimal caloric impact. This characteristic explains why celery frequently appears in weight management plans and diabetes-friendly meal preparations.

Registered dietitians often recommend celery as a "free food" in many structured eating plans because its calorie content is so negligible that it doesn't need to be tracked in moderate portions. The fiber content (about 0.6g per stalk) also contributes to feelings of fullness without adding significant calories.

The Complete Nutritional Profile of Celery

Beyond its minimal calorie count, celery offers several valuable nutrients that contribute to overall health:

• Potassium: One stalk provides about 100mg, supporting healthy blood pressure
• Vitamin K: Essential for blood clotting and bone health (approximately 8mcg per stalk)
• Vitamin A: From beta-carotene, important for vision and immune function
• Antioxidants: Including flavonoids that help combat oxidative stress

While these nutrients appear in modest amounts per stalk, they become more significant when celery is consumed regularly as part of a balanced diet. The combination of hydration, fiber, and micronutrients makes celery more nutritionally valuable than its calorie count alone might suggest.

Context Matters: When Celery's Calorie Count Might Vary

Several factors can cause slight variations in celery's calorie content:

• Growing conditions: Soil quality and water availability can affect nutrient density
• Harvest time: Younger celery tends to be more tender with slightly different nutritional composition
• Preparation method: Raw celery maintains its low-calorie profile, while cooked or processed versions may differ
• Add-ons: Peanut butter, dips, or dressings dramatically increase the calorie count

Research published in the Journal of Food Composition and Analysis indicates that organic celery may contain slightly higher levels of certain phytonutrients, though the calorie difference remains negligible. The primary factor affecting calorie count is portion size, not growing method.

Debunking the "Negative Calorie" Myth

You've probably heard claims that celery is a "negative calorie" food—that your body burns more calories digesting it than the food itself contains. While this makes for an appealing diet story, it's not scientifically accurate.

The thermic effect of food (calories burned during digestion) for celery is estimated at 5-10% of its total calories. This means your body uses about 0.3-0.6 calories to process a 6-calorie celery stalk—not enough to create a negative balance. However, celery still represents an extremely low-calorie food choice that won't derail your dietary goals.

Practical Ways to Incorporate Celery Into Your Diet

Understanding celery's calorie content is just the first step. Here's how to make the most of this crunchy vegetable:

• Snacking smart: Pair one celery stalk (6 calories) with 1 tablespoon of natural peanut butter (95 calories) for a satisfying, protein-rich snack
• Meal prep: Chop celery into salads, soups, or stir-fries without significantly increasing calorie counts
• Hydration boost: Add celery to infused water for flavor without sugar or calories
• Tracking tips: When logging celery in apps like MyFitnessPal, specify whether you're entering one rib or multiple pieces

Dietitians at the Academy of Nutrition and Dietetics emphasize that celery's true value lies in what it replaces. Choosing celery sticks instead of higher-calorie snacks like chips or crackers can create meaningful calorie savings over time.

How Nutrition Scientists Determine Calorie Counts

You might wonder how researchers arrive at precise calorie measurements for foods like celery. The process involves:

1. Using bomb calorimetry to measure the total energy content
2. Accounting for fiber content (which isn't fully digested)
3. Testing multiple samples to establish averages
4. Updating databases as analytical methods improve

The Atwater system, developed over a century ago but still used today with modifications, calculates calories based on protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Since celery contains minimal fat and protein, its calories come almost entirely from carbohydrates, mostly in the form of fiber and natural sugars.

Comparing Celery to Other Common Vegetables

Understanding celery's calorie profile in context helps make informed dietary choices:

• Celery (1 stalk): 6 calories
• Cucumber (1/2 cup): 8 calories
• Carrot (1 medium): 25 calories
• Broccoli (1/2 cup): 15 calories
• Red bell pepper (1/2 cup): 19 calories

This comparison shows why celery is particularly valuable when minimizing calorie intake is the priority. However, other vegetables offer more concentrated nutrients, so variety remains important for comprehensive nutrition.

Final Thoughts on Celery in Your Nutrition Plan

With just 6 calories per medium stalk, celery represents one of nature's most efficient low-calorie foods. Its high water content, fiber, and modest nutrient profile make it a valuable component of balanced eating patterns. Whether you're managing weight, monitoring blood sugar, or simply aiming to increase vegetable consumption, celery provides crunch and hydration with minimal caloric impact.

Remember that the most successful dietary approaches focus on overall patterns rather than individual foods. While celery's low calorie count makes it an excellent choice for specific situations, a varied diet incorporating multiple colorful vegetables will provide the broadest range of nutrients for optimal health.

How many calories are in one celery stalk with peanut butter?

A single celery stalk (6 calories) with one tablespoon of natural peanut butter (95 calories) contains approximately 101 calories total. The peanut butter significantly increases the calorie count while adding protein and healthy fats.

Does cooked celery have more calories than raw celery?

No, cooking celery doesn't increase its calorie content. One cup of cooked celery still contains about 16 calories, similar to raw. However, cooking may concentrate flavors and reduce volume, potentially leading to consuming larger portions.

Is celery really a negative calorie food?

No, celery is not a negative calorie food. While it has very few calories (6 per stalk), your body uses only about 0.3-0.6 calories to digest it. The concept of negative calories is a myth, though celery remains an extremely low-calorie food choice.

How many celery stalks equal 100 calories?

Since one medium celery stalk contains approximately 6 calories, you would need to eat about 16-17 stalks to reach 100 calories. This large volume makes celery an excellent choice for feeling full while consuming minimal calories.

Does celery juice have the same calories as whole celery?

Celery juice contains slightly fewer calories than the whole vegetable because the fiber is removed. An 8-ounce glass of pure celery juice contains about 40-45 calories, compared to approximately 60 calories for the equivalent amount of whole celery (including fiber).