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Celery

Vegetable

Celery

Celery is a crunchy, water-rich vegetable known for its extremely low calorie content and high fiber, often used as a hydrating snack or low-carb diet staple.

A marshland plant grown as a vegetable since antiquity, celery is known for its long, fibrous green stalks, high water content, and distinct crunch. It is widely consumed raw or cooked and is a staple in low-calorie diets.

high-volume low-calorie vegetable

Typical serving · 110g

Common varieties · Pascal, Golden, Self-Blanching, Leaf Celery, Celeriac

82health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Celery is composed of roughly 95% water, resulting in very low energy density and slow digestion due to its rigid, insoluble fiber structure. It provides minimal macronutrients but offers high physical satiety per calorie. As a minimally processed whole food, it retains its natural cellular structure and micronutrient profile.

Varieties: Pascal · Golden · Self-Blanching · Leaf Celery · Celeriac

#celery#lowcalorie#weightloss#lowcarb#highwatercontent#negativecaloriemyth#vegetable#snack#bloodsugarfriendly#dirtydozen

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

16kcal

Density 0.16 kcal/g

Protein

0.7g

Carbs

3g

Fat

0.2g

Fiber

1.6g

Sugar

1.3 g

Sodium

80 mg

Potassium

260 mg

Glycemic index

15

Glycemic load

1

Water content

95%

Standout compounds

Nutrient highlights

  • Vitamin K

    high

    Essential for blood clotting and bone metabolism.

  • Potassium

    moderate

    Supports healthy blood pressure and fluid balance.

  • Insoluble Fiber

    moderate

    Promotes digestive regularity and adds bulk to stool.

  • Water

    high

    Maintains hydration and contributes to low energy density.

Wellness map

Health scores & processing

Weight loss
95
Satiety
72
Blood sugar
95
Gut health
70
Heart health
78
Fitness
40
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Raw celery is an unprocessed whole food. Processing is limited to washing and cutting.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Celery's porous structure can trap pesticides and soil microbes. Thorough washing is recommended. Conventional celery often tests positive for multiple pesticide residues.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • soil-borne bacteria

Safer choices

Organic celery significantly reduces pesticide exposure risk.

Prep tips

Separate stalks and wash thoroughly under running water, scrubbing the base where soil accumulates. Soaking in a baking soda solution can help remove surface pesticides.

Frequently appears on the EWG Dirty Dozen list due to pesticide residue detection.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Exceptional for weight loss due to extremely low energy density; the physical volume and crunch promote fullness without caloric cost.

  2. Blood sugar

    Virtually no impact on blood sugar due to low carbohydrates and high water content, making it safe for diabetic diets.

  3. Fitness & energy

    Not a meaningful fuel source for exercise due to negligible calorie and carbohydrate content, but useful for hydration and electrolyte replacement.

  4. Gut health

    Insoluble fiber adds bulk to stool and promotes regular bowel movements, though it lacks the prebiotic diversity found in other vegetables.

  5. Processing quality

    Whole, unprocessed food retaining all natural enzymes, fiber, and cellular integrity.

  6. Food safety

    Pesticide exposure is the primary concern; choosing organic mitigates this risk effectively.

  7. Common mistakes

    Pairing with excessive high-calorie dips (like peanut butter or ranch) negates its low-calorie advantage. Juicing removes beneficial fiber.

  8. Best preparation

    Raw for maximum crunch and fiber integrity, or lightly steamed if digesting raw fiber is difficult.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie snacking

    Provides crunch and volume to satisfy the urge to snack without adding significant calories.

  • Hydration booster

    With 95% water content, it helps maintain hydration, especially in hot weather or during light activity.

  • Soup and stew base

    A foundational aromatic vegetable that adds flavor depth and micronutrients without high calories or carbs.

  • Volumetric diet meals

    Chop into salads or stir-fries to physically enlarge the meal portion size without increasing energy density.

Balance sheet

Pros & cons

Upsides

  • Extremely low in calories
  • High water content promotes hydration
  • Very low glycemic impact
  • Good source of insoluble fiber for digestion
  • Provides satisfying crunch for snacking
  • Contains beneficial antioxidants like flavonoids

Trade-offs

  • Not a significant source of macronutrients or energy
  • Porous structure traps pesticides, requiring thorough washing
  • Relatively high sodium compared to other raw vegetables
  • Can cause bloating if consumed in massive quantities due to fiber
  • Juicing removes most of the beneficial fiber

Fit check

Who is it for?

Great match

  • high-volume eating
  • weight loss diets
  • low-carb snacking
  • blood sugar management
  • electrolyte hydration

Consider alternatives

  • post-workout recovery
  • muscle gain diets
  • strict low-sodium diets
  • high-calorie bulking phases

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Celery

    This food

    Celery

    VS90% alike
    Cucumber

    Compare with

    Cucumber

    Cucumbers are slightly lower in sodium and carbohydrates, while celery offers more fiber and vitamin K.

    Cucumbers are lower in sodium and carbs, while celery provides more fiber and a stronger crunch for snacking.

    Celery vs Cucumber
  • Celery

    This food

    Celery

    VS85% alike
    Carrots

    Compare with

    Carrots

    Carrots are sweeter and higher in beta-carotene and sugar, while celery is lower in calories and carbohydrates.

    Carrots provide more natural sugar and vitamin A, while celery is lower in calories and better for strict low-carb diets.

    Celery vs Carrots
  • Celery

    This food

    Celery

    VS75% alike
    Bell Peppers

    Compare with

    Bell Peppers

    Bell peppers are significantly higher in vitamin C and sugar, while celery is much lower in calories.

    Bell peppers offer far more vitamin C and sweetness, while celery is strictly a low-calorie, low-sugar crunch option.

    Celery vs Bell Peppers
  • Celery

    This food

    Celery

    VS70% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini offers more vitamin C and versatility in cooking, while celery is lower in calories and better for raw snacking.

    Zucchini is more versatile for cooking and higher in vitamin C, while celery is lower in calories and ideal for raw snacking.

    Celery vs Zucchini
  • Celery

    This food

    Celery

    VS65% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli is a nutritional powerhouse with much more protein, fiber, and vitamin C, while celery is strictly a low-calorie hydration source.

    Broccoli provides far more protein, vitamin C, and overall nutrients, while celery serves primarily as a low-calorie, high-volume filler.

    Celery vs Broccoli
  • Celery

    This food

    Celery

    VS80% alike
    Romaine Lettuce

    Compare with

    Romaine Lettuce

    Romaine lettuce is lower in sodium and higher in folate, while celery provides a crunchier texture and slightly more fiber.

    Romaine is lower in sodium and richer in folate, while celery offers more fiber and a satisfying crunch.

    Celery vs Romaine Lettuce
  • Celery

    This food

    Celery

    VS75% alike
    Radishes

    Compare with

    Radishes

    Radishes provide a peppery flavor and more vitamin C, while celery offers a milder taste and higher water volume for snacking.

    Radishes deliver more vitamin C and a spicy kick, while celery provides milder flavor and higher water content for hydration.

    Celery vs Radishes
  • Celery

    This food

    Celery

    VS60% alike
    Spinach

    Compare with

    Spinach

    Spinach is far richer in iron, folate, and protein, while celery serves primarily as a low-calorie, high-volume filler.

    Spinach is vastly superior in iron, protein, and vitamins, while celery is mainly a low-calorie snack for volume eaters.

    Celery vs Spinach
  • Celery

    This food

    Celery

    VS60% alike
    Asparagus

    Compare with

    Asparagus

    Asparagus is much higher in folate and protein, while celery is significantly lower in calories and easier to eat raw in large volumes.

    Asparagus offers more folate and protein, while celery is lower in calories and more convenient for raw snacking.

    Celery vs Asparagus
  • Celery

    This food

    Celery

    VS65% alike
    Cabbage

    Compare with

    Cabbage

    Cabbage provides more vitamin C and gut-healing compounds, while celery is lower in calories and easier to eat raw in large volumes.

    Cabbage is richer in vitamin C and beneficial compounds, while celery is lower in calories and ideal for quick raw snacking.

    Celery vs Cabbage

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are there negative calories in celery?

    No, celery is not a negative calorie food. While digesting it does burn calories, the thermic effect is not greater than the 16 calories provided per 100g. It is still an extremely low-calorie choice.

  • Is celery good for weight loss?

    Yes, celery is excellent for weight loss. Its high water and fiber content provide physical fullness and crunch for very few calories, helping to manage overall caloric intake.

  • Can diabetics eat celery?

    Yes, celery is highly recommended for diabetics. It has a glycemic index of 15 and a glycemic load of 1, meaning it will not spike blood sugar levels.

  • Is celery high in sodium for a vegetable?

    Yes, relative to other fresh vegetables, celery has a higher sodium content (about 80mg per 100g). However, this is still low compared to processed foods and can actually benefit electrolyte balance.

  • Does celery help with digestion?

    Yes, the insoluble fiber in celery adds bulk to stool and helps food move through the digestive tract more efficiently, promoting regularity.

  • Is celery juice healthier than whole celery?

    No, juicing celery strips away the beneficial insoluble fiber that aids digestion and satiety. Whole celery provides the complete nutritional package and better blood sugar regulation.

  • Why is celery on the dirty dozen list?

    Celery frequently tests positive for multiple pesticide residues due to its porous, cupped stalks that trap chemicals. Buying organic is recommended to reduce exposure.

  • What is the best way to store celery?

    Store celery wrapped tightly in aluminum foil in the crisper drawer. This allows it to breathe while retaining moisture, keeping it crisp for weeks.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

98

Nutrition data

95

Health analysis

90

Food safety

92

Comparisons