How Many Calories in a Piece of Celery? | Nutrition Facts

A single piece of celery, roughly 7-8 inches long, contains only about 6 calories, making it a low-calorie, hydrating snack packed with essential vitamins and minerals.

How Many Calories in a Piece of Celery? | The Full Nutritional Profile

Celery is well-known for its crunchy texture, subtle flavor, and reputation as a diet-friendly vegetable. Often considered a "negative-calorie" food, celery provides minimal calories while requiring some energy to digest. This hydrating vegetable is often used in salads, soups, and as a base for dips. Despite its low calorie content, celery is surprisingly rich in vitamins and minerals that support overall health. Let’s explore the nutritional value of celery, its health benefits, and the best ways to include it in your diet.

Nutritional Profile of Celery

Here’s a breakdown of the nutrients found in one medium stalk of celery (about 40 grams):

  • Calories: 6 kcal
  • Carbohydrates: 1.2 grams
  • Protein: 0.3 grams
  • Fat: 0.1 grams
  • Fiber: 0.6 grams
  • Water Content: 95%
  • Vitamin K: 10% of the Daily Value (DV)
  • Potassium: 2% of the DV
  • Folate: 2% of the DV

Despite its low calorie count, celery is rich in water and fiber, making it an excellent choice for hydration and digestive health. It also contains phytonutrients and antioxidants that have anti-inflammatory properties.

Why Celery Is Considered a Low-Calorie Superfood

  1. High Water Content: Celery is composed of about 95% water, which makes it extremely low in calories while providing hydration. The high water content also helps you feel full without consuming many calories.
  2. Rich in Fiber: Although the fiber content is not as high as in some other vegetables, the combination of fiber and water helps support digestion and promote satiety.
  3. Essential Vitamins and Minerals: Celery may be low in calories, but it’s high in vitamin K, which is essential for bone health and blood clotting. It also provides small amounts of potassium and folate, contributing to heart health.

The Health Benefits of Eating Celery

Celery offers a range of health benefits beyond just being a low-calorie food. Here’s why you might want to include more of it in your diet:

  1. Anti-Inflammatory Properties: Celery contains antioxidants like apigenin and luteolin, which have been shown to reduce inflammation. Chronic inflammation is linked to conditions like arthritis, heart disease, and certain types of cancer.
  2. Supports Digestive Health: The fiber in celery adds bulk to the stool, helping to prevent constipation and support a healthy digestive system. Additionally, the natural compounds in celery may help protect the stomach lining and reduce the risk of ulcers.
  3. Hydration and Electrolyte Balance: Because celery is high in water and contains electrolytes like potassium and sodium, it’s an excellent choice for hydration, especially after exercise or during hot weather.

How to Use Celery for Weight Management

Celery is a favorite among people trying to lose weight or maintain a healthy weight. Here’s how it can help:

  1. Low-Calorie Snacking: Celery sticks are a perfect low-calorie snack, especially when paired with a source of protein like peanut butter or hummus. This combination provides satiety without adding too many calories.
  2. High-Volume, Low-Calorie Meals: Adding celery to salads, soups, or stir-fries increases the volume of your meals without significantly raising the calorie content. This can make meals more satisfying and help control overall calorie intake.

Celery in Comparison to Other Low-Calorie Vegetables

While celery is one of the lowest-calorie vegetables, it’s helpful to compare it with others that are also low in calories but offer different nutrients.

  • Cucumbers: 8 calories per half cup, mostly water, good for hydration.
  • Radishes: 9 calories per half cup, high in vitamin C and fiber.
  • Bell Peppers: 25 calories per half cup, rich in vitamin C and antioxidants.

Table: Caloric Content of Common Low-Calorie Vegetables

Vegetable

Calories (per 1/2 cup)

Key Nutrients

Hydration Benefits

Celery

6

Vitamin K, fiber, potassium

Excellent hydration

Cucumbers

8

Vitamin K, antioxidants

High water content

Radishes

9

Vitamin C, fiber

Good for skin health

Bell Peppers

25

Vitamin C, beta-carotene

Hydrating and nutrient-rich

Note: Each vegetable offers unique health benefits, making it beneficial to include a variety in your diet.

How to Incorporate Celery into Your Diet

Celery can be more than just a crunchy snack. Here are some creative and healthy ways to use it:

  1. Smoothies and Juices: Adding celery to your morning smoothie or juice can provide extra hydration and nutrients. Combine it with fruits like apples and greens like spinach for a nutrient-dense drink.
  2. Soups and Stews: Celery is a common ingredient in soups and stews, where it adds flavor and texture. Its mild taste makes it a versatile addition to almost any recipe.
  3. Stuffed Celery Sticks: Fill celery sticks with healthy toppings like low-fat cream cheese, tuna salad, or almond butter for a nutritious and satisfying snack.

Nutritional Myths About Celery

  1. Negative-Calorie Food: One popular myth is that celery has "negative calories," meaning you burn more calories digesting it than it contains. While celery is very low in calories, the energy required to digest it is minimal and doesn’t offset the calories entirely.
  2. Lacks Nutrients: Although celery is mostly water, it contains important vitamins, minerals, and antioxidants that contribute to overall health. It’s not just empty calories; it has nutritional value.

Benefits of Celery Juice vs. Whole Celery

Celery juice has become a wellness trend, but is it healthier than eating whole celery? Here’s a comparison:

  1. Whole Celery: Eating celery whole provides fiber, which is crucial for digestion and satiety. The fiber content helps slow down the absorption of sugars and supports gut health.
  2. Celery Juice: Juicing celery removes most of the fiber, but it’s a concentrated source of vitamins and minerals. Drinking celery juice may be beneficial for hydration and delivering nutrients quickly, but it doesn’t provide the digestive benefits of fiber.

Table: Whole Celery vs. Celery Juice Nutrition

Form of Celery

Calories (per cup)

Fiber (g)

Hydration Level

Best For

Whole Celery

16

1.6

Excellent

Digestive health, satiety

Celery Juice

40

0

High

Quick nutrient absorption

FAQs – How Many Calories in a Piece of Celery

Is celery really a negative-calorie food?

The idea that celery is a "negative-calorie" food is a common myth. While celery is extremely low in calories, the energy expended to digest it is not enough to offset the calories it provides. For example, a piece of celery contains about 6 calories, and the body may use 1 or 2 calories to digest it, so the net calorie burn is not significant.

How many calories are in a stalk of celery with peanut butter?

A stalk of celery with about 1 tablespoon of peanut butter has around 100-120 calories. The peanut butter adds healthy fats and protein, making this a more balanced and filling snack compared to plain celery. Be mindful of portion sizes, as peanut butter is calorie-dense.

Can celery help with weight loss?

Yes, celery can aid in weight loss as part of a balanced diet. Its high water and fiber content make it filling and hydrating, helping to curb hunger without adding many calories. Eating celery as a snack or incorporating it into meals can be a helpful strategy for those trying to manage their weight.

What vitamins and minerals does celery provide?

Celery is rich in vitamin K, providing about 10% of the daily value per medium stalk. It also contains smaller amounts of potassium, folate, and vitamin C. Additionally, celery has antioxidants and phytonutrients that contribute to its anti-inflammatory properties.

How does the fiber content in celery benefit digestion?

The fiber in celery adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also feeds beneficial gut bacteria, supporting overall digestive health. While celery isn’t very high in fiber compared to some other vegetables, its combination of water and fiber is effective for digestion.

Is celery juice better than eating whole celery?

Celery juice and whole celery offer different benefits. Celery juice provides a concentrated dose of vitamins and minerals, making it a hydrating and nutrient-rich drink. However, it lacks the fiber that whole celery provides, which is essential for digestive health and satiety. For a more balanced approach, consider incorporating both into your diet.

Can eating too much celery be harmful?

While celery is healthy and low in calories, eating it in excessive amounts may cause some issues. It contains natural compounds called psoralens, which can make the skin more sensitive to sunlight. Additionally, consuming too much fiber from celery can lead to bloating or digestive discomfort. Moderation is key to reaping its benefits without negative effects.

How does celery compare to other low-calorie snacks?

Compared to other low-calorie snacks, celery is one of the lowest in calories and highest in water content. For example, a small apple has about 52 calories, while a handful of baby carrots contains around 25 calories. Celery is an excellent choice for hydration and crunch but pairing it with a protein source, like hummus or cheese, can make it more satisfying.

What are some healthy ways to prepare celery?

Celery can be enjoyed in many healthy ways:

  1. As a snack with hummus, peanut butter, or low-fat cream cheese.
  2. Sliced into salads for added crunch.
  3. Cooked into soups and stews to enhance flavor.
  4. Blended into smoothies for an extra boost of hydration and nutrients.

Does celery contain any anti-inflammatory compounds?

Yes, celery contains several anti-inflammatory compounds, including apigenin and luteolin. These antioxidants have been studied for their potential to reduce inflammation in the body, which can help protect against chronic diseases such as heart disease and arthritis. Eating celery regularly may contribute to better overall health due to its anti-inflammatory properties.


Conclusion: Enjoying Celery as a Low-Calorie, Nutrient-Dense Snack

With only about 6 calories per piece, celery is one of the best low-calorie, hydrating foods you can incorporate into your diet. Its combination of water, fiber, vitamins, and antioxidants make it a versatile and nutritious option for snacking, cooking, and even juicing. While celery may not be a true "negative-calorie" food, it is undoubtedly a valuable addition to a healthy lifestyle. Enjoy it plain, paired with healthy fats, or as a flavorful component in various dishes to maximize its health benefits.