How Many Calories In Celery? | Crisp Facts Guide

Celery Calories Per Stalk And Cup

Think in servings you actually eat. A large stalk (about 11–12 inches, ~64 g) carries about 9 calories, while two medium stalks (110 g) land around 15 calories. A cup of chopped pieces (about 101 g) sits in the same range. These figures match lab-based datasets compiled from USDA analyses and are mirrored in the MyFoodData raw celery entry and the FDA raw vegetables chart.

What Drives Those Low Numbers

Most of the stalk is water—about 95%. The carb count in a large rib is under 2 grams, with less than a gram of fiber and under 1 gram of natural sugar. Protein and fat are present in trace amounts. That’s why the calorie total stays tiny even when you add an extra stick or two.

Table #1 — Common Celery Portions

This cheat sheet keeps the math simple for usual kitchen portions. Values are rounded from the sources above.

Serving	Calories	Notes
1 stalk, large (~64 g)	~9	Also ~51 mg sodium; ~0.86 g sugars (natural)
1 stalk, medium (~40 g)	~6	Quick add-on for salads
2 stalks, medium (~110 g)	~15	FDA listing uses this as a reference serving
1 cup, chopped (~101 g)	~14	Handy for recipe logging
100 g (by weight)	~14–16	Weight-based estimate for precise tracking

How The Numbers Change With Prep

Cooking softens the fibers and concentrates minerals a bit, yet the energy count stays low. Per 100 g, simmered celery shows about 18 calories, slightly higher than raw of the same weight. That bump comes from a small shift in carbohydrate content and typical recipe weight choices. See the cooked profile at MyFoodData, cooked celery.

Smart Ways To Build A Snack

Plain sticks keep calories near zero on most trackers. Dips and spreads do the heavy lifting, not the vegetable. A tablespoon of hummus or peanut butter changes the picture fast, which is fine—just log the add-on and keep the portions in check.

Snacks feel easier to plan once you know your daily calorie needs. That way, you can fit a crunchy plate beside meals without blowing the budget.

Nutrition Snapshot Beyond Calories

The stalk brings more than crunch. A large rib supplies a small amount of fiber, potassium, and vitamin K. That last one pops up in many listings, with double-digit micrograms per stalk. If you’re on medication that interacts with vitamin K, your clinician may ask for steady intake across the week.

Hydration And Volume

With its high water content, celery adds volume to plates without adding much energy. That makes it handy during weeks when you want larger portions that still fit your plan. Soup bases, slaws, and chopped salads all benefit from the texture.

Salt Awareness

There’s natural sodium in the stalk. A large rib sits around 50 mg, and two medium ribs can reach roughly 115 mg. That’s modest, yet it counts for people tracking sodium closely. Season the rest of the dish with that in mind.

Table #2 — Raw Vs. Cooked And Recipe Basics

Here’s a quick view of weight-matched servings for recipe planning.

Item	Serving	Calories
Raw celery	100 g	~14–16
Cooked celery (simmered)	100 g	~18
Chopped celery	1 cup (~101 g)	~14

How To Weigh And Log Celery Correctly

Pick A Consistent Method

Decide if you’ll track by cups, by ribs, or by grams. Grams give the cleanest math when you move between recipes and snacks. Cups are faster when you prep a salad and want a quick entry.

Match Your Tracker To A Reliable Database

Use entries that cite USDA-based data or show clear lab sources. The MyFoodData raw listing includes multiple household measures and references back to USDA’s FoodData Central, and the FDA vegetable chart provides an easy table for common servings.

Account For Add-Ons

Log dips, dressings, and oils as separate items. That covers peanut butter, ranch, blue cheese, olive oil, and cream cheese—each brings its own rules on quantity and energy. Keep spoon sizes honest and you’ll stay on track.

Meal Ideas That Keep Calories Low

Snack Plate

Pair sticks with a measured dollop of hummus. Add a few cherry tomatoes and cucumber rounds. The plate feels big, yet the math stays tidy.

Chopped Salad Base

Build a bowl with celery, romaine, shredded carrot, and a light vinaigrette. The crunch helps small portions of nuts or cheese feel more satisfying.

Soup Starter

Sweat diced celery with onion and carrot in a splash of broth. Keep the oil minimal if you want a lean bowl. Toss in beans or chicken for protein.

Answers To Common Logging Questions

Is There A Big Difference Between Stalk Sizes?

Yes, size matters a bit. A large rib carries about 9 calories, while a smaller one lands closer to 6. If your recipe asks for two ribs, that swings a few calories either way. Weighing removes the guesswork.

Do Leaves Count?

Leaves weigh less than the rib, so they barely move the total. If you chop the tops into a salad, include them in the cup measure and you’re set.

Does Cooking Spike Calories?

Not by itself. The weight and water change, so per 100 g you’ll see a small shift, but it’s still low. The real swing comes from butter, oil, cream, or cheese in the recipe.

Safety And Storage Basics

Pick And Store For Best Texture

Choose firm, bright stalks. Keep them chilled in a breathable bag or wrapped in paper towels inside a container. That slows wilting and keeps the snap.

Wash Right Before You Chop

Rinse the ribs under cool water and dry well. Moisture on the cutting board makes knife work slippery and leads to soggy salads later.

Bottom Line On Celery Calories

Everyday portions fall in the single digits to mid-teens for calories. That makes celery a handy volume booster for plates, soups, and snack trays. Keep dips measured, pick a consistent logging method, and you’ll get crunch with almost no calorie load.

Want a simple plan to build meals around your goals? Skim our low calorie foods roundup for easy picks.