Celery is one of the lowest-calorie vegetables available, often mentioned in diets and detox plans due to its crunch, water content, and extremely low energy value. It’s widely used in salads, soups, and snacks especially by those aiming to lose weight or eat more fibre-rich foods. But just how many calories are in celery, and what role does it really play in your diet?

Calories by Weight and Portion Size

Celery contains approximately 14 calories per 100g, making it one of the lightest foods you can eat. A single medium stalk (around 40g) provides just 6 calories. Even a generous snack portion of five sticks will give you fewer than 30 calories in total.

This means celery is classified as a very low-energy-density food, making it ideal for people looking to bulk up meals or snacks without significantly increasing total calories.

Nutritional Breakdown

Although celery is mostly water about 95% by weight it still delivers a modest amount of nutrients. Per 100g serving, celery contains:

  • 0.7g of protein
  • 0.2g of fat
  • 3g of carbohydrates, mostly from natural sugars
  • 1.6g of fibre, supporting digestion and gut health
  • Trace amounts of vitamin K, folate, potassium, and antioxidants like apigenin and luteolin

It’s not a rich source of macronutrients, but it provides micronutrients that support overall health, particularly in a plant-based diet.

Celery and the “Negative Calorie” Myth

Celery is often mentioned in the context of the “negative calorie food” myth the idea that it takes more calories to chew and digest than it provides. While it’s true that celery has a thermic effect, meaning your body burns energy to process it, this doesn’t result in a calorie deficit. You may burn a small amount of energy through digestion, but the calorie difference is marginal.

In short, celery doesn’t burn more calories than it contains but it’s still exceptionally low in energy and useful in calorie-controlled diets.

Glycaemic Index and Blood Sugar Response

Celery has a very low glycaemic index, usually under 15, and causes virtually no blood sugar spike. This makes it suitable for people with diabetes, insulin resistance, or anyone trying to stabilise energy levels throughout the day. Because it also contains fibre, it supports gut function and slows the digestion of other foods it’s eaten with.

How Celery Affects Your Diet

Celery is an effective tool for volume eating, where large portions of low-calorie food help fill you up without exceeding your calorie goals. It works well as a snack with low-fat dips, added to soups and stews, or chopped into salads for crunch and bulk. While it won’t provide much protein or fat, it plays a supporting role in helping you eat more mindfully.

However, relying solely on celery or similar vegetables won’t provide the full spectrum of nutrients your body needs. It’s best used as a low-calorie filler or hydrating snack in combination with protein, healthy fats, and other vegetables.

What’s in Celery?

Celery is made up primarily of water and cellulose fibre, which gives it its firm texture. It’s part of the Apiaceae family, which also includes carrots and parsley. The edible parts are the stalks, leaves, and sometimes the root (celeriac). Fresh celery typically contains no added ingredients. However, ready-cut celery sticks sold in convenience packs may include preservatives to maintain texture and freshness.

Healthier Pairings and Uses

Celery is a blank canvas for flavour and works well with dips like hummus, low-fat cream cheese, or natural peanut butter. These combinations can make it more satisfying and balance out its low energy with added protein or fat. Celery also pairs well with ingredients like onion, tomato, and chilli in soups or stir-fries, without adding noticeable calories.

Roasting or sautéing celery in oil will increase its calorie count, depending on how much fat is added. A tablespoon of oil adds about 120 calories, so it’s best used sparingly if your goal is to keep the dish light.

Summary

Celery contains around 14 calories per 100g, or about 6 calories per stalk, making it one of the lowest-calorie vegetables available. It’s high in water and fibre, low in carbohydrates, and has virtually no fat. Though it's not a significant source of protein or energy, celery is ideal for bulking up meals, managing hunger, and supporting weight control. It’s not a negative-calorie food, but it’s certainly a smart choice for anyone trying to reduce their overall intake without sacrificing volume or crunch.

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