One Celery Stick Has Just 6 Calories - Verified Data

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

As someone who's worked with ingredients at every level from Michelin-starred kitchens to home cooking demonstrations, I've seen firsthand how understanding basic nutritional facts transforms how people approach healthy eating. That single celery stick in your snack plate isn't just crunchy filler—it's a strategic dietary tool with remarkable properties that extend far beyond its negligible calorie count.

Why Celery's Calorie Count Matters for Your Diet

Celery's extremely low energy density makes it a powerhouse for weight management strategies. When you're tracking calories for health goals, knowing the precise nutritional value of commonly consumed items prevents estimation errors that can accumulate throughout the day. The USDA's FoodData Central database confirms that one medium celery stalk contains exactly 6 calories, with the vast majority coming from its minimal carbohydrate content.

This precision matters because many people operate under the misconception that all "healthy" vegetables have identical calorie profiles. In reality, understanding these small but significant differences helps you make informed choices when planning meals and snacks.

The Complete Nutritional Profile of a Celery Stick

Beyond its calorie content, celery offers valuable nutrients that contribute to overall health. Here's the complete breakdown per medium stalk according to USDA nutritional data:

Nutrient	Amount per Stick (40g)	% Daily Value
Calories	6	<1%
Total Fat	0.1g	<1%
Carbohydrates	1.2g	<1%
Dietary Fiber	0.6g	2%
Sugar	0.5g	-
Protein	0.1g	<1%
Vitamin K	28mcg	23%
Vitamin C	1.1mg	1%
Potassium	104mg	3%

The high water content (approximately 95%) explains celery's minimal calorie density while providing hydration benefits. This nutritional profile makes celery particularly valuable for those seeking volume eating strategies—consuming larger portions of food with fewer calories to promote satiety.

Debunking the "Negative Calorie" Myth

You've probably heard claims that celery has "negative calories"—meaning your body burns more energy digesting it than the stick itself contains. While this makes for catchy headlines, the science doesn't support it. Research published in the American Journal of Clinical Nutrition confirms that the thermic effect of food (energy required for digestion) typically ranges from 5-15% of the food's caloric value.

For celery's 6 calories, your body would expend approximately 0.3-0.9 calories during digestion—not enough to create a net calorie deficit. However, celery still represents an exceptionally low-calorie food choice that won't derail your dietary goals when consumed in reasonable quantities.

Celery Compared to Common Snack Options

Understanding how celery stacks up against other popular snack choices puts its low-calorie nature into perspective. This comparison shows why celery makes an excellent choice for calorie-conscious eating:

Snack Option	Portion Size	Calories	Fiber Content
Celery sticks	2 medium stalks	12	1.2g
Carrot sticks	2 medium stalks	30	1.8g
Cucumber slices	1 cup	16	0.5g
Apple slices	1 small apple	77	3.6g
Almonds	1 ounce (23 nuts)	164	3.5g
Chips	1 ounce	152	1.0g

As you can see, celery provides significant volume with minimal caloric impact compared to other common snack options. This makes it particularly valuable when you're looking to satisfy crunch cravings without compromising your calorie goals.

Practical Ways to Incorporate Celery Into Your Diet

Knowing celery's nutritional profile is only valuable if you can apply it to real-world eating scenarios. Here are practical strategies I've shared with thousands of home cooks through my culinary workshops:

• Volume eating technique: Fill half your plate with celery and other ultra-low-calorie vegetables before adding higher-calorie components to naturally reduce overall calorie intake
• Snack stacking: Pair two celery sticks with 1 tablespoon of natural peanut butter (95 calories) for a balanced 101-calorie snack with protein, healthy fats, and fiber
• Meal prep hack: Store pre-cut celery sticks in water in airtight containers to maintain crispness for up to two weeks, ensuring healthy options are always available
• Flavor carrier: Use celery as a base for soups and stocks—its mild flavor enhances other ingredients without adding significant calories

When Celery's Calorie Count Might Vary

While the standard medium celery stick contains 6 calories, several factors can influence this number:

• Size differences: Jumbo celery stalks (10+ inches) may contain up to 10 calories, while petite sticks could have as few as 4
• Preparation method: Adding dips, dressings, or fillings significantly increases calorie content—2 tablespoons of ranch dressing adds approximately 120 calories
• Organic vs conventional: USDA research shows minimal nutritional differences between organic and conventionally grown celery, with calorie counts remaining consistent across growing methods
• Storage conditions: As celery ages and loses water content, the calorie density per gram increases slightly, though the difference remains negligible for practical purposes

For precise tracking, weighing your celery provides the most accurate measurement. The USDA FoodData Central database (accessed September 2025) confirms that celery contains 16 calories per 100 grams, allowing you to calculate exact values based on your specific portions.

Maximizing Celery's Health Benefits Beyond Calories

Celery's value extends well beyond its negligible calorie count. The vitamin K content (23% of your daily needs per stick) supports bone health and proper blood clotting, while the potassium helps regulate blood pressure. Recent research from the Harvard T.H. Chan School of Public Health highlights how the polyacetylenes in celery may have anti-inflammatory properties that contribute to long-term health.

When incorporating celery into your diet, remember that the stringy parts contain valuable fiber—peeling celery actually reduces its nutritional benefits. For maximum nutrient retention, wash celery thoroughly but avoid excessive peeling.

Frequently Asked Questions

How many celery sticks equal 100 calories?

Approximately 16-17 medium celery sticks would total 100 calories. Since each medium stick contains about 6 calories, you'd need to consume a substantial volume to reach 100 calories—demonstrating why celery is excellent for volume eating strategies.

Does cooking celery change its calorie content?

Cooking celery doesn't significantly alter its calorie content, though boiling may leach some water-soluble nutrients into the cooking liquid. One medium cooked celery stick still contains approximately 6 calories. However, cooking methods that add fats or sauces will increase the overall calorie count substantially.

Is celery good for weight loss?

Yes, celery is excellent for weight loss due to its extremely low calorie density and high water content. It provides volume and crunch with minimal calories, helping you feel full while staying within calorie goals. The fiber content also supports digestive health, which is important for sustainable weight management.

How does celery compare nutritionally to cucumber?

Both are low-calorie vegetables, but celery contains more vitamin K (23% DV per stick vs 3% for cucumber) and slightly more fiber. Cucumber has marginally more vitamin C and is even lower in calories at about 4 calories per 1/2 cup sliced. Celery's distinctive flavor makes it more versatile in cooked dishes, while cucumber excels in fresh preparations.