How Many Calories Are There In Celery? | Crisp Facts

Celery Calories By Portion Size

Celery is light, crunchy, and mostly water. That’s why the calorie number stays tiny across common portions. Here’s a quick table grounded in federal data so you can eyeball your plate with confidence.

Portion	Approx. Weight	Calories
2 medium stalks	110 g	15
1 cup chopped	~101 g	16
100 g (label baseline)	100 g	16
1 small stalk	~30–35 g	~5–6
1 large stalk	~60–65 g	~9–10

Once you set your daily calorie needs, snacks like celery sticks slide neatly into a plan without much math.

How Many Calories Are There In Celery Stalks And Cups?

The calorie math stays steady across forms. Per 100 grams, raw celery sits near 16 calories. One cup chopped is close to 101 grams, so you land near 16 calories again. Two medium stalks weigh about 110 grams, which nets roughly 15 calories. Those figures come from federal reference tables and nutrient databases that aggregate lab analyses from multiple samples (FDA reference; MyFoodData entry).

Cooking barely nudges the number. Boiled and drained celery clocks around 18–27 calories per 100 grams because water content and yield change with heat, while the plant itself brings little fat or sugar. A quick pan sauté stays lean if you mist the pan or use broth; a tablespoon of oil adds roughly 120 calories on its own, which can dwarf the veg. If you want the crunch without extra energy, lean on raw sticks or simmered pieces in soups where volume fills the bowl for minimal calories.

Why Celery Is So Low In Calories

Two reasons: water and fiber. Celery carries about ninety-five percent water by weight, so every bite adds hydration. The remaining solids are mostly fiber and a small amount of carbohydrate and protein. That combo delivers bulk and bite with minimal energy per gram. It matches the low-energy-density pattern encouraged in many healthy eating approaches, where large portions of produce crowd the plate for fewer total calories.

Smart Ways To Use Celery For Low-Calorie Meals

Use chopped ribs in soups, stews, and stir-fries for aroma. Build snack plates with sticks plus a measured dip. Add finely diced celery to tuna, chicken, or egg salad to stretch portions for fewer calories per bite. Fold into slaws for texture and freshness. These small moves protect flavor while keeping your daily calorie budget intact.

Nutrition Beyond Calories

Calories aren’t the whole story. Celery brings potassium, a little vitamin K, and helpful hydration. Sodium reads higher than many vegetables because this plant naturally contains sodium, yet the total per serving stays modest. The potassium-to-sodium tilt trends favorable, which many cardiometabolic guidelines encourage. For context, federal tables list two medium stalks at 260 mg potassium and 115 mg sodium alongside that 15-calorie count in the same line item of the FDA raw vegetables table.

For everyday planning, think about where celery fits inside your vegetable target. Most adults aim for a few cups of vegetables daily across colors and types, with room for raw sticks, salads, and cooked dishes. Swapping a handful of sticks for chips can shave energy while keeping crunch on the menu.

Does Preparation Change Celery Calories?

Raw versus boiled barely shifts the base count because celery starts so lean. The swing shows up when fat joins the pan or when dips enter the picture. Oil-based sautéing, creamy dressings, nut butters, and cheese spreads add energy quickly. That doesn’t make them off-limits; it just means portion them with intent and put the flavor where it counts.

Preparation	Reference Portion	Calories
Raw, chopped	1 cup (~101 g)	~16
Boiled, drained	100 g	~18–27
Sautéed in 1 tsp oil	100 g + 1 tsp oil	~16 + ~40

Tips To Keep Celery Snacks Low In Calories

Portion Dips And Spreads

Spoon dips into a small dish instead of free-dipping from a tub. That one habit keeps servings honest and taste buds happy. Peanut butter packs about 95–100 calories per tablespoon, hummus lands near 60–70 calories per two tablespoons, and ranch dressing runs about 120–130 calories per two tablespoons based on typical nutrition entries from curated datasets. Cream cheese sits near 50 calories per tablespoon. Those extras are tasty; they just need measuring.

Pick Lighter Pairings When You Want Volume

Trade heavy spreads for yogurt-based dips, salsa, or a quick lemon-herb cottage cheese whip when you want more dip for fewer calories. Add celery to hearty salads and soups to stretch portions. A little acid—lemon juice or vinegar—turns up flavor without adding energy.

Buying, Storing, And Serving

Look for firm stalks and crisp leaves. Refrigerate unwashed ribs wrapped loosely so they don’t dry out. Slice right before serving for the best snap. If a bunch starts to wilt, park it in a bowl of cold water for ten minutes; the stalks often perk up enough for soup or a fast sauté.

Where These Numbers Come From

The portion lines above are anchored to public nutrient references: the FDA’s raw vegetable poster lists two medium stalks (110 g) at 15 calories with 260 mg potassium and 115 mg sodium, while the MyFoodData entry for raw celery shows ~16 calories per 100 grams and ~16 calories per cup chopped. Those sources compile lab-analyzed values and present them in consistent household measures, which is why they’re handy for home cooks and meal planners.

Bottom Line On Celery Calories

Celery keeps calories low across cups and stalks, which makes it handy for snack plates, salads, and soups. Keep the base raw or boiled when you want the leanest result. Add flavorful dips or oils when you want more richness, and portion those extras to fit your goals. Want a deeper primer on energy budgeting? Try our calorie deficit guide for step-by-step planning.