What is the nutritional value of celery

Celery is one of those foods many of us grew up seeing on veggie trays, in chicken soup, or dipped in peanut butter, but we rarely stop and ask about the real nutritional value of celery. When we look closer, we see a low calorie, high water, crunchy vegetable that quietly supports hydration, digestion, and weight management. For anyone focused on health, diet, and fitness, understanding what is the nutritional value of celery helps us use it smarter in daily meals and snacks.

Nutrition at a glance

The table below shows the approximate nutritional value of celery per 1 cup (about 100 grams) of raw, chopped celery.

Serving size reference

For most nutrition lables and diet tracking apps, 1 cup chopped raw celery or 2 medium ribs (stalks) is used as the standard serving size. In real life, a snack plate with hummus usually holds 3 to 4 ribs, which is about 1.5 to 2 servings. A bowl of soup might include roughly half a cup of cooked celery, since it shrinks some while cooking.

When we compare the nutritional value of celery with other snacks, using this simple serving picture helps a lot. Two celery stalks with a tablespoon of peanut butter is still a fairly low calorie, high volume snack, which is why so many people on weight loss journeys lean on it in the afternoon when cravings pop up.

Calorie content

One reason celery has this “diet food” reputation is its very low calorie density. A full cup of raw celery gives only about 14 calories. We chew for a while, feel like we are eating something, but we are barely adding any energy intake. This can feel surprising, especialy if we are used to calorie dense foods like nuts or crackers.

Celery is not truly a negative calorie food, that common myth where people claim we burn more calories digesting it than it provides. Our body does use energy to digest any food, but not that much. Still, the point stands that celery is a smart choice when we want volume and crunch without adding much to our daily calorie total. For clients working on fat loss, we often use celery to stretch meals and keep plates looking full.

Macronutrient breakdown

Carbohydrates

Each cup of celery has around 3 grams of total carbohydrate. Most of this comes from natural sugars and fiber. For a healthy adult, this is a very small amount of carbs, so celery fits well even in lower carbohydrate eating styles. Compared with a slice of bread or a piece of fruit, the glycemic load of celery is tiny.

Fiber content

That same cup gives about 1.6 grams of fiber, mainly insoluble fiber from the strings and cell walls. The chewiness that sometimes gets stuck in our teeth is actually one of the helpful parts. Insoluble fiber adds bulk to stool, supports regular bowel movement, and may lower risk of constipation.

While celery is not a fiber powerhouse like beans or oats, its fiber still counts. A few celery sticks with lunch or a generous layer in soups and stews can gently nudge daily fiber intake toward the goal of 25 to 38 grams per day for adults.

Sugars natural vs added

The sugars in celery are natural plant sugars, about 1.8 grams per cup. There is no added sugar in fresh celery sticks. This is very different from processed snacks where sweeteners are used. For those watching blood sugar, the sugar content in celery is usualy not a concern, unless we dip it in sugary sauces, dressings, or cream cheese spreads.

Protein content

Protein in celery is low, less than 1 gram per cup. It does not function as a main protein source in meals. However, the light protein, paired with fiber and water, still adds a tiny bit of satiety. For better balance, we often pair celery with hummus, cottage cheese, Greek yogurt dip, or nut butters to build a more complete snack.

Fat content

Celery itself is almost fat free. A full cup holds only about 0.2 grams of fat. This make it appealing for people on very low fat diets or for those trying to lower overall fat intake for specific medical reasons. Any fat linked to celery dishes usualy comes from what we add, such as olive oil in a sauté or mayonnaise in tuna salad.

Saturated fat

Raw celery contains essentially no saturated fat. For heart health, this is good news, since high intake of saturated fat from other sources can raise LDL cholesterol. Using celery to replace some high saturated fat snacks can support a heart friendly pattern over time.

Trans fat

Fresh celery is naturally free of trans fat. If we see celery in fried appetizers or in ultra processed frozen meals, trans fat might appear there, but it is not from the celery itself.

Vitamins

The nutritional value of celery shines more in its micronutrient content than in calories or protein. Celery brings several vitamins in modest amounts, which stack up when we use it often.

Key vitamins in celery include:

• Vitamin K supports normal blood clotting and bone health. One cup of celery provides about one third of the daily value. People on blood thinning medications need to keep vitamin K intake consistent, so any big increase in celery should be discussed with their prescriber.
• Vitamin A precursors such as beta carotene contribute to eye health, immune function, and skin integrity. Celery is not as rich as carrots, but it still contributes.
• Vitamin C acts as an antioxidant and helps collagen formation, wound healing, and immune defenses. Celery offers around 5 percent of the daily value per cup, which is modest but still helpful alongside other fruits and vegetables.
• Folate plays a role in DNA synthesis and red blood cell formation. This vitamin is especialy important for women of childbearing age but also supports heart health in all adults. Celery contributes close to 9 percent of the daily value per cup.

Minerals

Celery offers a mix of minerals that work quietly in the background of metabolism and fluid balance.

The main minerals present include potassium, calcium, magnesium, and small amounts of iron and zinc. Potassium content, about 260 mg per cup, helps balance sodium and supports blood pressure control. Magnesium supports hundreds of enzyme reactions and muscle and nerve function. Celery will not fix a severe deficiency on its own, but as part of a varied plant rich diet it plays a supporting role.

Sodium content

One unique feature of celery is its naturally higher sodium content compared with many other vegetables. A cup of raw celery has around 80 mg of sodium. For a healthy adult limiting sodium to about 1500 to 2300 mg per day, this is still relatively low, but if someone eats huge amounts of celery juice daily the sodium can add up.

We also need to separate natural sodium in fresh celery from added salt in canned soups, celery salt seasoning, and processed celery based snacks. Those products can carry hundreds of milligrams of sodium per serving. When we ask what is the nutritional value of celery, we are usualy talking about the fresh stalks, not the heavily salted products.

Cholesterol content

Celery has zero cholesterol. Only animal based foods contain dietary cholesterol, so all fresh vegetables, includng celery, start at zero here. For individuals managing LDL levels, celery dishes can replace some higher cholesterol foods like certain meats or full fat dairy sides.

Glycemic impact and blood sugar notes

With very low carbohydrate content and decent fiber, celery has minimal effect on blood sugar. It has a low glycemic index and extremely low glycemic load. In practice, that means a handful of celery sticks is unlikely to spike glucose even in people with type 2 diabetes or insulin resistance.

The main blood sugar concern may come from what we eat with celery. Sweet dips, sugary sauces, or large amounts of refined crackers paired with celery could raise glucose, even though the vegetable itself is neutral.

Digestive considerations

Celery can be both soothing and challenging for digestion, depending on the person. Its water and fiber support regularity, but the stringy texture may be harder to break down for some people. Those with sensitive digestion, irritable bowel syndrome, or a history of diverticulitis sometimes notice gas or cramping after large portions of raw celery.

Cooking celery in soups or stews softens the fibers and makes it gentler on the gut. For those on a low FODMAP plan, small servings of celery stalk are usualy tolerated, but celery root has a higher FODMAP load and may be more problematic.

Allergen information

Celery allergy is fairly common in parts of Europe and is considered a major allergen there. In the United States it is less common but still present. Reactions can range from mild oral allergy symptoms, like tingling in the mouth, to more serious responses including anaphylaxis in rare cases.

Anyone with known celery allergy should avoid both raw and cooked celery, celery seeds, and products like celery salt. Cross reactivity can happen with birch pollen allergy or carrot allergy, so people with those histories should be mindful if they notice symptoms after eating celery.

Antinutrients or absorption notes

Celery contains small amounts of compounds like oxalates, but in much lower levels than foods such as spinach or beet greens. For most healthy adults, these levels do not siginificantly interfere with mineral absorption. People with a history of kidney stones linked to high oxalate intake might still want to keep portions moderate and focus on fluid intake.

Health considerations

When we step back and look at the whole nutritional value of celery, we see a supportive, low impact vegetable that fits well into most healthy eating patterns. It provides hydration, mild fiber, electrolytes, and micronutrients with almost no calorie or fat load. For people managing weight, blood pressure, or cholesterol, it can be an easy, practical ally.

Potential benefits

Regular celery intake, within the context of an overall balanced diet, may support:

• Weight management thanks to low calories, high volume, and some fiber.
• Hydration due to high water content, especially helpful on hot days or after workouts.
• Blood pressure control through natural potassium intake and replacement of salty snacks.
• Digestive health from fiber and water, which promote regular bowel movements.
• Heart and bone health via vitamin K and minimal saturated fat and cholesterol.

Potential concerns or limitations

Celery is not perfect for everyone. Some possible downsides include allergy risk, especially for those with certain pollen allergies, and digestive discomfort with large amounts of raw celery. Celery juice trends also sometimes mislead people into thinking juice alone can fix complex health issues. Juice removes most fiber and concentraits natural sodium, so relying only on celery juice is not balanced nutrition.

For people on blood thinners like warfarin, sudden big changes in intake of vitamin K rich foods, including celery, can interfere with medication stability. The solution is not to avoid celery, but to keep intake consistent and talk with the healthcare team about overall vitamin K pattern.

Portion size guidance

For most healthy adults, 1 to 2 cups of raw celery per day is very reasonable. That might look like a few sticks with lunch and some chopped celery in a soup or salad. Larger amounts are still safe for most people, but if digestion feels off, it may help to cut back a bit and cook it more often.

Frequency of consumption

Celery can be eaten daily as part of a varied menu. Rotating vegetables gives a broader mix of nutrients and plant compounds, so we do not need celery every single day to gain benefits. But including it a few times a week is practical and easy for many families.

Raw vs cooked differences

Raw celery keeps its crunch, fiber structure, and full vitamin C content. Cooking softens the texture, makes it easier to digest, and slightly reduces some heat sensitive vitamins like vitamin C and some folate. On the other hand, cooked celery is more enjoyable for many people in stews, braises, and stir fries, so they may eat more of it over time, which still benifits overall nutrient intake.

Fresh vs packaged vs canned comparison

Fresh celery stalks have the best balance of low sodium, crunch, and nutrient retention. Pre cut celery sticks sold in bags are convenient but can dry out faster. Canned soups and frozen meals containing celery often come with much higher sodium, added fats, or other ingredients that change the nutritional profile a lot.

Celery salt deserves special mention. It is usualy a mix of salt and ground celery seed. The sodium content is high, so while it gives nice flavor, it does not carry the same gentle profile as fresh celery sticks.

Cultural and traditional uses

Across the United States and many other cultures, celery plays a background role in classic dishes. In Cajun and Creole cooking, celery forms part of the “holy trinity” with onion and bell pepper. In French cuisine, it joins carrots and onions as mirepoix for soups and sauces. Many families use celery in Thanksgiving stuffing, chicken salad, tuna salad, and comforting chicken noodle soup.

These traditional uses show that celery is more than a diet snack. It gives aroma, crunch, and a slightly peppery, fresh flavor that supports both everyday cooking and special meals.

How celery fits into a balanced diet

Celery works best as one piece of a larger pattern that includes fruits, other vegetables, lean proteins, whole grains, and healthy fats. It does not replace deeper green vegetables such as spinach or broccoli in terms of nutrients, but it adds variety, texture, and hydration. For people who like to snack while watching sports or working at a desk, switching some chips for celery sticks with a protein rich dip can meaningfully improve daily nutrition.

Pairing suggestions

To make the most of the nutritional value of celery and support better satiety, we can pair celery with foods that fill in its gaps:

• Celery with hummus or bean dip for fiber, protein, and healthy carbs.
• Celery with natural peanut butter or almond butter for protein and healthy fats.
• Celery chopped into tuna, egg, or chicken salad to add crunch and volume while lowering calorie density.
• Celery in soups, stews, and stir fries to boost vegetable intake without overpowering flavor.

Storage and shelf life notes

To keep celery crisp, store whole stalks in the crisper drawer of the fridge, ideally wrapped loosely in foil or a breathable bag. This helps limit moisture loss while letting some gas escape. Properly stored, celery usualy lasts one to two weeks, though outer ribs may go limp sooner.

Pre cut sticks should be kept in an airtight container, sometimes with a little water at the bottom, and used within several days for best texture. Limp celery can sometimes be revied by standing the stalks in a glass of cold water for 20 to 30 minutes.

Comparison with similar foods

Compared to carrots, celery is lower in natural sugar and calories but also lower in vitamin A. Compared to cucumber, celery has slightly more fiber, vitamin K, and natural sodium. Against bell peppers, celery falls behind on vitamin C but still holds its own as a crunchy, hydrating, low calorie vegetable.

From a practical point of view, mixing these vegetables together on snack trays and salads gives us the best variety of texture and nutrients without needing to choose only one.

Frequently asked questions about celery nutrition

Is celery really a negative calorie food

No, celery still gives a small amount of calories. The energy our body uses to digest it does not exceed what celery contains. Still, the calories are so low that celery can support weight loss when it replaces higher calorie snacks.

Is celery juice healthier than whole celery

Whole celery usualy offers more benefits because it keeps the fiber. Celery juice removes most fiber and can concentrate natural sodium. For people who enjoy celery juice, a small glass can fit into a balanced diet, but it should not replace whole vegetables or medical treatment for any condition.

Can I eat celery every day

Most people can safely eat celery daily as part of a varied diet. People with known celery allergy, certain kidney conditions, or those on blood thinners need more individualized guidance from their healthcare team.

Does celery help with bloating

For some, the water and fiber in celery help keep digestion moving and reduce bloat connected with constipation. For others with sensitive guts, the fiber can cause gas, especialy in large portions of raw celery. Personal response matters a lot here.

Nutrition data source note

The nutritional value of celery described here is based on standard reference data from reputable nutrient databases and clinical nutrition practice. Values may vary slightly by celery variety, growing conditions, and preparation method, but the overall pattern of low calories, modest fiber, helpful vitamins and minerals, and high water content remains consistent.

When we ask what is the nutritional value of celery, the honest answer is that it is a light, supportive, and very useable vegetable that can fit into nearly any eating plan. Celery will not fix health problems on its own, yet as part of an overall whole food pattern it quietly backs up our efforts toward better weight control, heart health, and daily energy.