Celery Calories: Nutrition Facts per Stalk, Carbs and Health Benefits

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One medium raw celery stalk (40 g) has about 6 calories, 1.2 g of carbs, 0.6 g of fiber and 0.3 g of protein. A cup of chopped celery is about 14 calories. It is about 95% water, so it adds crunch and volume for almost no energy.

Quick Nutrition Facts

Per 1 medium stalk (7.5 to 8 in long), raw

Nutrient	Amount
Calories	6 kcal
Protein	0.3g
Carbohydrates	1.2g
Fiber	0.6g
Sugars	0.5g
Fat	0.1g
Sodium	32 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Celery works as a volume food: a whole stalk costs about 6 kcal, so you can fill a plate with it without moving your daily total. The catch is that it carries almost no protein or fat, so it will not keep you full for long on its own. Pair it with peanut butter, hummus or cottage cheese and the snack becomes the dip's calories, not the celery's. It is also higher in sodium than most raw vegetables at 80 mg per 100 g, which only matters if you eat several cups or drink celery juice daily.

Myth Busters

MYTH #1: Celery has negative calories, so eating it burns more than it provides.

TRUTH: A stalk has about 6 kcal. Digesting it uses a tiny fraction of that, not more. Celery is very low in calories, but it is not negative. USDA FoodData Central: Celery, raw (SR Legacy 169988); BodyPal: Celery calories per stalk and per cup (from USDA SR Legacy 169988)

MYTH #2: Celery is just water and has no nutritional value.

TRUTH: It is about 95% water, but it still supplies fiber (1.6 g per 100 g), vitamin K, potassium and phthalides, plant compounds studied for blood pressure. USDA FoodData Central: Celery, raw (SR Legacy 169988); Cleveland Clinic: Is Celery Good for You?

MYTH #3: Celery lowers blood sugar and treats diabetes.

TRUTH: The trial evidence is mostly on celery seed extract, not the raw stalk. The meta-analysis of randomized trials covers celery products in general, and a stalk is not a diabetes treatment. It is a good low-carb snack, which is where its value lies. Effects of celery (Apium graveolens) on blood pressure, glycemic and lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials; Nutrisense: Is Celery Good for Diabetics?

MYTH #4: Celery juice is healthier than eating the stalk.

TRUTH: Juicing removes most of the fiber and concentrates the sodium and sugar per cup. A cup of juice is about 40 kcal versus 14 kcal for a cup of chopped stalk, and it fills you up less. BodyPal: Celery calories per stalk and per cup (from USDA SR Legacy 169988); USDA FoodData Central: Celery, raw (SR Legacy 169988)

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 6 kcal a stalk and mostly water and fiber, so it adds volume and crunch for almost no calories. USDA FoodData Central: Celery, raw (SR Legacy 169988)
Muscle Gain		0.3 g of protein per stalk. Useful only as a vehicle for peanut butter, yogurt dip or cottage cheese. USDA FoodData Central: Celery, raw (SR Legacy 169988)
Diabetes Management		About 1.2 g of carbs per stalk with fiber and a low glycemic load, so it barely moves blood glucose. USDA FoodData Central: Celery, raw (SR Legacy 169988); Nutrisense: Is Celery Good for Diabetics?
Heart Health		Potassium, fiber and phthalides are linked to healthy blood pressure, but the strongest trial data is for celery seed extract, not the raw stalk. Cleveland Clinic: Is Celery Good for You?; Effects of celery (Apium graveolens) on blood pressure, glycemic and lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials
PCOS Management		Very low carbs and no added sugar make it a safe filler. It is not protein-rich, so pair it with a protein dip. USDA FoodData Central: Celery, raw (SR Legacy 169988)

PERSONALIZED NUTRITION

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Blood Sugar Response to Celery

A stalk has only about 1.2 g of carbohydrate and 0.6 g of fiber, so there is almost nothing for blood glucose to react to. Expect a flat line; any rise you see comes from what you dip it in. USDA FoodData Central: Celery, raw (SR Legacy 169988); Nutrisense: Is Celery Good for Diabetics?

Estimated Blood Sugar Response (1 medium stalk, 40 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Eat it with a protein or fat dip such as hummus, peanut butter or Greek yogurt so the snack keeps you full.
Choose whole stalks over celery juice to keep the fiber.
Use celery in place of crackers or chips for dips to cut the carbs.
Watch the dip portion, since it carries nearly all the calories.

Cultural Significance

Celery (Apium graveolens) grows wild around the Mediterranean and was used as a medicinal herb in ancient Egypt, Greece and Rome before it became a food. Italian and French cooks later bred it into a mild stalk vegetable. It is one of the aromatic trio in French mirepoix (with onion and carrot), the base of stocks, soups and braises. In the US it is the classic side for Buffalo wings with blue cheese, and 'ants on a log' with peanut butter and raisins is a school-lunch staple.

Compare & Substitute

Celery vs Similar Foods

Nutrient	Cucumber slices (1/2 cup, 52 g)	Raw carrot sticks (1 medium carrot, 61 g)	Bell pepper strips (1/2 cup, 75 g)
Calories	8 kcal	25 kcal	20 kcal
Protein	0.3g	0.6g	0.6g
Carbohydrates	1.9g	5.8g	4.7g
Fat	0.1g	0.1g	0.2g

Frequently Asked Questions

How many calories are in a stalk of celery?

A medium raw stalk (40 g) has about 6 calories. A large stalk has about 9, and a cup of chopped celery has about 14.

Is celery good for weight loss?

Yes, as a filler. It is about 95% water with 1.6 g of fiber per 100 g, so it adds volume for very few calories. It will not keep you full alone, so pair it with a protein dip.