Apio (celery) is a low-calorie, water-rich vegetable that delivers fiber, vitamin K, and potassium with minimal sugar or fat.
Per Stalk
Per Cup
Per 100 g
Raw Sticks
- Crisp bite
- Lowest calories
- Great for dips
Snack Ready
Lightly Steamed
- Softer texture
- Better nutrient hold
- No added salt
Gentle Heat
Boiled Or Soups
- Warmer bowls
- More sodium risk
- Save the broth
Cook Smart
What Apio Brings To The Table
Call it apio, call it celery—either way, you get crunch with next to no calories. One medium stalk lands near 6 calories, while a cup of chopped pieces sits around 14. That tiny hit of energy rides in with water, fiber, and a trace mix of protein and fat drawn from the plant’s cells. The taste is clean and herbal, so it plays well with dips, salads, soups, and juices.
The standout micronutrient is vitamin K. You’ll also find potassium, folate, small amounts of vitamin A, and a modest dose of sodium that occurs naturally in the stalks. If you track labels, the % Daily Value for these nutrients depends on the serving you choose and the cooking method. The FDA’s guide explains how %DV works on packages and menus, including which nutrients must appear on a label and how to read them in context (Daily Value on labels).
Apio Nutrition Data For Common Portions
Here’s a clear view of typical servings. Values come from widely used reference databases, rounded to keep the table readable. Real produce varies a little by stalk size and freshness.
| Portion | Calories | Core Numbers |
|---|---|---|
| 1 stalk, medium (~40 g) | ~6 kcal | ~0.6 g fiber • ~32 mg sodium • ~100 mg potassium |
| 1 cup, chopped (~101 g) | ~14 kcal | ~1.6 g fiber • ~81 mg sodium • ~263 mg potassium |
| 100 g | ~16 kcal | ~1.6 g fiber • ~80 mg sodium • ~260 mg potassium |
Calories, Carbs, Fiber, And Protein
Stalks carry mostly water with small amounts of carbohydrate. A cup of chopped pieces brings roughly 3 grams of carbs, with about half of that as fiber. Sugar stays low, so the taste leans savory. Protein lands under a gram per cup; fat is trace. Because density is low, it’s easy to fill a bowl without stacking calories, which helps when you’re aiming for volume eating or lighter snacks. For a nutrient breakdown by serving size, check a trusted reference like MyFoodData’s celery page, which compiles lab-tested values.
Vitamins, Minerals, And Sodium
Vitamin K stands out in celery. A cup of chopped pieces can contribute a meaningful slice of your daily target. You’ll also pick up potassium, which supports fluid balance and normal muscle function, and a modest hit of folate. Sodium is present naturally; it’s higher than many vegetables but still low per serving for most eating patterns. The label math that turns grams or milligrams into a %DV uses FDA reference numbers, so it pays to compare your portion to the serving listed on the package (FDA %DV details).
Hydration And Electrolyte Perks
Crunch comes from water. That high water content helps with hydration at meals and snacks. Paired with potassium, apio can fit well after a workout, especially when you add protein on the side. Think yogurt dip, cottage cheese, tuna salad, or hummus. The fiber adds a little staying power, and the crisp texture slows bites so you feel satisfied with less.
How Prep Changes The Numbers
Heat and water shift nutrition in small ways. Steaming tends to preserve water-soluble vitamins better than long boiling. Gentle heat also keeps the stalks bright and crisp. Boiling pulls some nutrients into the cooking liquid, which is fine if you sip the broth as part of a soup or stew. Kitchen tests across vegetables show these patterns again and again, with steaming commonly edging out boiling for vitamin retention (steaming vs. boiling).
Raw Sticks Vs. Cooked Celery
Raw sticks keep crunch and the lowest calorie count. Light steaming softens fibers and may improve comfort for some eaters while holding on to more nutrients than aggressive boiling. In soups, the minerals and flavor transfer to the broth—so enjoy the liquid to keep that goodness in the bowl. Either way, the energy density stays low.
Dips, Salting, And Add-Ons
Apio itself stays low in sodium, but recipes can change the picture. A salty broth, a heavy shake of table salt, or a ranch dip can add hundreds of milligrams in a blink. Balance with yogurt-based dips, olive-oil vinaigrettes, lemon, herbs, and spices. If you’re tracking sodium closely, taste first, then season lightly. The stalks carry flavor well, so a squeeze of citrus and a grind of pepper can be enough.
Shopping, Trimming, And Storing
Look for firm ribs with tight stalks and crisp leaves. Limp stalks point to water loss. Trim the base, pull apart the ribs, and rinse well to remove grit near the root end. For sticks, cut lengthwise, then into short batons. Store washed, trimmed pieces in a cold container lined with a towel to manage moisture. Stalks keep for days; refresh with a brief soak in ice water if they flag.
Smart Ways To Use More
Snack Combos That Hit The Mark
Pair sticks with a protein-forward dip—Greek yogurt with herbs, peanut butter, or hummus all work. Add a piece of fruit or a few whole-grain crackers to round out the snack. The mix of water, fiber, and protein helps you stay satisfied between meals without stacking calories.
Soup, Sauté, And Slaw
Start soups with a simple trio of onion, carrot, and celery for aroma and depth. For a quick side, sauté sliced ribs in olive oil with garlic and a splash of lemon. For slaw, shave ribbons with a peeler and dress lightly. Thin slices bring crunch to grain bowls, tuna salad, or egg salad.
Label Clues You’ll See
Fresh produce won’t carry a full Nutrition Facts panel in the store, but many bagged hearts list values per serving. You might also see claims like “low calorie,” “fat free,” or “good source of vitamin K” on prepared products that include celery. To make sense of those claims, tie them back to the reference numbers behind %DV. The FDA reference sheet lays out those numbers in one place, which helps you gauge whether a portion counts as low, moderate, or high for a given nutrient (FDA DV reference).
Vitamins And Minerals Snapshot
The table below highlights a few standout nutrients in a cup of chopped pieces, with rough %DV to show scale. Use it as a compass, not a lab report—produce shifts a bit with soil, season, and size.
| Nutrient | Approx. Amount | About %DV |
|---|---|---|
| Vitamin K | ~30–35 mcg | ~25–30% |
| Potassium | ~260 mg | ~6% |
| Folate | ~36 mcg DFE | ~9% |
| Vitamin A (RAE) | ~22 mcg RAE | ~2% |
| Sodium | ~80 mg | ~3–4% |
| Calcium | ~40 mg | ~3% |
| Magnesium | ~11 mg | ~3% |
| Iron | ~0.2 mg | <2% |
Who Should Pay Extra Attention
Vitamin K interacts with certain medications. If you take a vitamin K antagonist, steady intake matters. Keep your pattern consistent and work with your care team for dosing adjustments. For most people, the levels in celery fit easily into a balanced day.
Portion And Recipe Math
Build A Lighter Snack
Start with 1 cup of sticks (~14 calories). Add 2 tablespoons of hummus (~50 calories) or 2 tablespoons of peanut butter (~180 calories) depending on your target. Need more crunch? Toss in cucumber slices or radish coins for volume without much energy.
Swap For Texture
Thin slices can stand in for crackers in chicken salad or tuna salad. You get crunch with a fraction of the calories. If you love a salty bite, lean on lemon, vinegar, herbs, and toasted seeds instead of heavy shakes of salt.
Cooking Tips That Protect Nutrition
Keep heat light and times short. A quick steam keeps color and bite. Microwaving with a splash of water can work just as well for busy nights. If you simmer stalks in a broth, enjoy the liquid to recapture minerals that leave the vegetable during cooking. Kitchen editors and dietitians often point to gentle steaming as a sweet spot for texture and retention (steaming guidance).
Apio In A Balanced Day
Think of celery as a carrier. It adds crunch, water, and a clean base for stronger flavors. Pair it with protein for staying power, with whole grains for steady energy, and with herbs and citrus for brightness. In a packed lunch, sticks hold up well next to sandwiches and wraps. In a dinner bowl, it adds snap to grains, beans, and roasted vegetables.
Key Takeaways You Can Use Right Away
Fast Facts
- Energy density stays low: around 14 calories per cup.
- Fiber is present, though modest; pair with protein for a steady snack.
- Vitamin K stands out; potassium contributes to fluid balance.
- Natural sodium is mild; recipe add-ons drive most spikes.
- Steaming beats long boiling for nutrient retention.
Quick Picks At The Store
- Choose firm ribs with bright leaves and no browning.
- For sticks, grab hearts; for soups, full bunches deliver more flavor.
- Bagged, pre-cut pieces save time but can dry out; check the date.
Simple Ways To Eat More Greens
Add chopped stalks to omelets and tofu scrambles. Tuck thin slices into wraps with grilled chicken or beans. Stir into lentil soup in the last ten minutes for gentle bite. Blend into a green juice with cucumber, lime, and parsley if you enjoy fresh juices, and sip alongside a protein-rich breakfast.
Bottom Line For Your Plate
Apio offers crunch, hydration, and helpful micronutrients with barely any calories. Treat it as a flexible building block—one that boosts volume and texture while leaving room for proteins, grains, and healthy fats. For label math and reference values, the FDA’s pages explain the %DV system clearly, and nutrient databases provide serving-by-serving details when you need specifics (celery nutrient data).