Calories in Celery: Nutritional facts for Celery Types

One hundred grams (3.5 oz) of raw celery stalks contain 16 calories. One hundred grams of cooked, boiled celery stalks contain 14 calories.

One kilogram (2.2 lbs) of raw celery stalks contains 160 calories. One kilogram of cooked, boiled celery stalks contains 140 calories.

The calorie content of one celery stick (stalk) depends on its size. One medium celery stalk (40 g or 1.4 oz, and 7 to 8 inches long) contains 6 calories. One large celery stalk (64 g or 2.3 oz) contains 10 calories.

Celery, a low-calorie vegetable known for its crunchy stalks, offers a surprising number of health benefits due to its rich content of water, fiber, vitamins, minerals, and unique plant compounds. Here are some key health benefits of celery:

• High in Antioxidants: Celery contains various antioxidants, including phenolic acids like caffeic acid and ferulic acid, as well as flavones like apigenin and luteolin. These compounds help protect cells from damage caused by unstable molecules known as free radicals (Kooti W, Daraei N., 2017, "A Review of the Antioxidant Activity of Celery (Apium graveolens L.)").
• Supports Hydration: Celery has a very high water content (over 95%), making it an excellent food for staying hydrated, especially during warm weather or after exercise.
• Aids in Digestion and Promotes Regularity: Celery is a good source of insoluble fiber, which adds bulk to stool and helps food move more quickly through the digestive tract, promoting regularity and preventing constipation.
• May Reduce Inflammation: Certain compounds in celery, such as apigenin and luteolin, have demonstrated anti-inflammatory properties in studies. Chronic inflammation is linked to many diseases, and including anti-inflammatory foods like celery can be beneficial.
• Low Glycemic Index Food: Celery has a very low glycemic index, meaning it has a minimal impact on blood sugar levels, making it a good choice for individuals managing diabetes or looking to maintain stable blood sugar.
• Rich in Vitamin K: Celery is an excellent source of Vitamin K, which is crucial for blood clotting and plays an important role in bone health by helping the body use calcium.
• Provides Essential Minerals: It contains minerals like potassium, which helps regulate blood pressure, and folate, important for cell division and DNA formation.
• May Help Lower Blood Pressure: Some compounds in celery, such as phthalides (specifically 3-n-butylphthalide or 3nB), are thought to help relax the smooth muscles in blood vessel walls, potentially lowering blood pressure. Research by Madhavi D, et al. (1995), "A pilot study to evaluate the antihypertensive effect of a celery (Apium graveolens) extract in mildly hypertensive rats," explored these effects in animal models.
• Supports Weight Management: Being very low in calories and high in water and fiber, celery can help you feel full, reducing overall calorie intake and aiding in weight management efforts.
• Alkalizing Effect: Despite its sodium content, celery is considered an alkalizing food, which some believe can help balance the body's pH, though more research is needed in this area.

Celery consumption is generally safe and healthy for most people, but there are a few potential considerations:

• Potential for Allergic Reactions: Celery is a known allergen for some individuals. Reactions can range from mild oral allergy syndrome (itching in the mouth or throat) to more severe systemic reactions, particularly in those sensitized to birch pollen or mugwort pollen due to cross-reactivity (Wensing M, et al., 2002, "The D H 1 domain of the N-terminal region of the major celery allergen Api g 1 is a crucial IgE-binding epitope").
• Pesticide Residues: Celery often appears on lists of produce with higher pesticide residues (e.g., the Environmental Working Group's "Dirty Dozen"). Choosing organic celery or washing conventional celery thoroughly can help minimize exposure.
• Sodium Content: While celery contains beneficial potassium, it is also naturally higher in sodium compared to many other vegetables. While not excessively high, individuals on very strict low-sodium diets might need to be mindful of their intake.
• Goitrogenic Potential (in very large amounts): Celery contains goitrogens, substances that can interfere with thyroid function in very large quantities, especially if iodine intake is low. However, the amount typically consumed in a normal diet is unlikely to cause issues for most people.

Yes, celery is very good for you. It is an exceptionally low-calorie vegetable that is over 95% water, making it hydrating. Celery is a good source of dietary fiber, Vitamin K, folate, potassium, and various antioxidants and anti-inflammatory compounds. Its high water and fiber content can aid in digestion and weight management by promoting fullness. The unique phytonutrients in celery, like phthalides, have been studied for their potential to lower blood pressure. For instance, a review by Dianat M, et al. (2015), "The effect of celery (Apium graveolens L.) on rat blood pressure: A study on the underlying mechanisms," explored the hypotensive effects of celery extract in animal models. The array of antioxidants present helps protect the body against cellular damage.

The calorie content for different types of common stalk celery, such as green Pascal celery and golden or self-blanching varieties, is very similar, typically around 16 calories per 100g raw. Cooking (boiling) celery stalks slightly reduces this to about 14 calories per 100g due to a slight increase in water content or minor leaching of solids. Celery leaves are a bit more calorie-dense per 100g (around 23 calories) than the stalks because they have less water content. Chinese celery, with its thinner stalks and more abundant leaves, would likely have a calorie count comparable to regular celery stalks or leaves. Unsweetened celery juice also remains very low in calories, around 15-20 calories per 100g, though it lacks the fiber of whole celery. The most significant calorie difference is seen with celeriac (celery root), which is a different part of a related plant and is denser, containing around 42 calories per 100g.

Celery's pronounced savory and slightly vegetal flavor profile makes it an extremely uncommon ingredient in desserts. There are no widely recognized or standard desserts featuring celery as a notable ingredient in mainstream restaurants or traditional cuisines. Its primary culinary role is firmly in the savory domain.

The origin of celery (Apium graveolens) is believed to be the Mediterranean basin, with wild forms found across Europe, North Africa, and parts of Asia. Ancient civilizations, including the Egyptians, Greeks, and Romans, were familiar with wild celery. Initially, it was used more for medicinal purposes and as a flavoring herb rather than a prominent vegetable. The leaves and seeds were particularly valued. The ancient Greeks, for instance, associated celery with funerals and sometimes used it to make garlands for the dead, but also to crown victors at athletic games.

It wasn't until the Middle Ages, particularly in Italy and France around the 16th and 17th centuries, that celery began to be cultivated and selected for its tender, fleshy stalks, leading to the blanched, milder varieties we are familiar with today. This "domesticated" celery with its crisp stalks gained popularity as a vegetable. An interesting culinary development involving celery is its role in the classic aromatic vegetable base known as "mirepoix" in French cuisine, or "soffritto" in Italian. Mirepoix, typically a combination of diced onions, carrots, and celery, sautéed gently in butter or oil, forms the flavor foundation for countless stocks, soups, stews, and sauces. The celery contributes a subtle, slightly savory, and aromatic note that balances the sweetness of carrots and the pungency of onions, creating a complex depth of flavor that is indispensable in Western cooking. This foundational use underscores celery's transformation from a wild medicinal herb to a culinary cornerstone.