Celery, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Celery is a crisp, aquatic stalk vegetable with a satisfying, fibrous crunch and a mild, slightly peppery, herbaceous flavor. Nutritionally, it's a hydration hero, composed of about 95% water, while delivering a respectable 1.6 grams of gut-friendly fiber per 100g for very few calories.
Calorie split: 17% protein · 73% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love celery for its unparalleled crisp texture and clean, refreshing taste that acts as a perfect vehicle for dips and spreads. It's a cultural staple, from the classic American 'ants on a log' to the foundational role of celery in French mirepoix and Chinese stir-fries.
⚠️ Watch-outs & how to enjoy it better
Some find its flavor overly grassy or bitter, and its stringy texture can be off-putting. For those on low-sodium diets, note that a single stalk can contain 30-50mg of sodium; rinsing chopped celery can reduce this slightly. To counteract potential blood sugar spikes from its natural sugars, pair it with protein-rich dips like hummus or nut butter.
Key benefits
- Extremely low in calories, ideal for volume eating
- Good source of dietary fiber for digestive health
- Contains antioxidants like flavonoids and vitamin C
- High water content supports hydration
- Provides a satisfying crunch with minimal energy density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Romans and Greeks used celery as a flavoring and a medicinal plant, and it was often woven into victory garlands for athletes.
Full nutrition (USDA data · scales with serving)
| Water | 95.4 g |
| Energy | 14.0 kcal |
| Energy | 57.0 kj |
| Protein | 0.69 g |
| Total lipid (fat) | 0.17 g |
| Ash | 0.75 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.3 g |
| Sucrose | 0.08 g |
| Glucose | 0.40 g |
| Fructose | 0.37 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.48 g |
| Starch | 0.00 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Fluoride, F | 4.0 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 6.1 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 270 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 449 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 283 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 29.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 6.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.09 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
Is celery really negative calories?
This is a popular myth. While very low in calories (about 6-10 per stalk), your body uses some energy to digest it, but not more than it contains. It's simply a very low-calorie food.
How should I store celery to keep it crisp?
Wrap the base of the stalks in a damp paper towel and place them in a plastic bag in the crisper drawer of your refrigerator. This can keep it fresh for 1-2 weeks.
What part of celery is best to eat?
The stalks (petioles) are most commonly eaten raw or cooked. The leaves are also edible and packed with flavor; use them like fresh herbs in salads, stocks, or as a garnish.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.14 kcal/g · 20% calories from protein · 1.6 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.