Yes, celery has real nutrition: fiber, vitamin K, potassium, and water that adds volume without many calories.
Calories
Fiber
Vitamin K
Raw Sticks
- ~95% water; crisp bite
- About 5–9 calories per rib
- Pairs with protein dips
Snack
Chopped In Soups
- Softer texture in minutes
- Per cup cooked: ~2.4 g fiber
- Builds savory base
Cooked
Leaves & Tops
- Extra vitamin K
- Great in salads and pesto
- Finely slice to tame bite
Leafy Bits
Celery Nutrition Value Explained: What Counts
Stalk for stalk, this vegetable brings more than crunch. A medium rib sits around 6 calories with a little fiber and potassium, while a large rib lands near 9 calories. A full cup of chopped raw pieces sits near 14–16 calories with about 1.6 grams of fiber and a big splash of water. These figures come from lab datasets that aggregate many samples over time, not guesswork.
Many people reach for it because it’s light. That’s true, yet the real win is how it helps a plate feel bigger for almost no energy cost. The fiber in that cup is modest compared with beans or oats, but it still steadies a meal. Vitamin K shows up in every serving, and the leaves carry even more.
| Serving | Calories | Fiber |
|---|---|---|
| 1 stalk, medium (≈40 g) | ~6 kcal | ~0.6 g |
| 1 stalk, large (≈64 g) | ~9 kcal | ~1.0 g |
| 1 cup, chopped (≈101 g) | ~14–16 kcal | ~1.6 g |
Per cup, potassium sits near 260 milligrams and sodium around 80 milligrams in raw pieces. Cooking concentrates some numbers because water drives off in the pot. That shift is why a cup of cooked dice can show about 2.4 grams of fiber and roughly 426 milligrams of potassium, with calories moving to the mid-20s.
You also get small amounts of folate, vitamin A precursors, and a touch of vitamin C. Vitamin K is the standout micronutrient. Adults typically aim for 90–120 micrograms per day; a cup of raw pieces brings roughly a quarter of that marker. If you manage a prescription that interacts with this nutrient, steady intake matters more than a perfect number. For storage and prep basics, the USDA SNAP-Ed celery page is a handy one-pager.
Fiber, Vitamin K, And Electrolytes
The 1.6 grams of fiber in a cup adds up across a day of mixed produce. The vitamin K content—often near 30 micrograms per cup—supports normal blood clotting and works with calcium in bone tissue. The mineral profile rounds out with potassium in the mid-200s milligrams per cup, plus small amounts of magnesium and calcium. People on blood thinners should match intake patterns with medical advice; the NIH vitamin K page gives clear guidance on daily targets and medication cautions.
Raw Versus Cooked: What Changes
Heat softens the fibers and shifts the water content, which nudges grams and milligrams. Per cup, cooked dice often shows more fiber and minerals than the same cup raw, not because the plant suddenly makes more, but because there’s less water in the measuring cup. That’s why the soup base tastes deeper and a braise develops gentle sweetness.
Salt from the pot can bump sodium, so season early and taste late. If you’re watching sodium, start with homemade broth, lean on herbs, and finish with a squeeze of lemon in place of a heavy hand with the shaker.
How Celery Helps In Real Meals
This crisp stalk plays three roles: bulk, aroma, and balance. Bulk comes from water and fiber that stretch a plate without loading energy. Aroma arrives when you sauté the diced base with onion and carrot for soups, sauces, or stuffing. Balance shows up in snacks: a few sticks with peanut butter or cottage cheese adds texture while the spread provides protein and fat.
Because it’s lean on carbs, fat, and protein, it won’t carry you on its own. Pair it with a protein source and a steady starch when you want staying power. Think tuna salad on whole-grain toast with chopped leaves mixed in, or a bean soup that starts with a slow sweat of diced ribs and onions.
What About Nitrates?
Nitrates occur naturally in vegetables like beets, lettuce, and this crunchy stalk. In the body, they can convert to nitric oxide, which helps blood vessels relax. That’s a normal process linked with a produce-rich pattern. The concern you hear about usually involves processed meats, not salad sticks. Whole-food sources come with antioxidants and fiber that change the context entirely.
Serving Ideas That Make It Shine
Smart Snacks
Pair sticks with hummus, peanut butter, or a thick yogurt dip. The fat and protein from the dip slow digestion while the sticks add crunch for almost no calories. Two or three ribs with a couple tablespoons of dip create a tidy, satisfying plate.
Savory Bases
Chop the pale ribs near the base and sweat them with onion in a little oil until glossy. Add carrots, garlic, and herbs. That fragrant base supports soups, sauces, casseroles, and stuffings. The leaves finish a dish like parsley—sprinkle a handful over a skillet just before serving.
Salads And Slaws
Slice ribs thin on a bias and toss with lemon, olive oil, chopped leaves, and shaved Parmesan. Add chopped apple or pear for sweetness and toasted walnuts for crunch. It holds in the fridge for a day without getting soggy.
Buying, Storing, And Prepping
Pick firm ribs that snap cleanly with fresh, leafy tops. Pale, rubbery stalks point to age. At home, wrap the base in a slightly damp towel and tuck it in a bag with a little air space. In the crisper drawer, it keeps up to a week. Wash just before use to maintain bite.
To prep, trim the base, separate the ribs, and rinse well, paying attention to the inner curves where soil hides. Save the leaves for salads, pesto, or garnishes. The base end freezes well for stock; keep a freezer bag for trimmings.
Who Might Want To Be Careful
A small share of people reacts to plant proteins that overlap with birch pollen season. Cooking usually helps. This vegetable is also naturally low in energy, which is helpful for volume but not for staying power on its own. Pair it with protein and grains when you need a meal to last.
If you take a blood thinner, keep your intake steady from week to week. Don’t swing from none to lots and back again. That steady pattern helps your care team manage dosing without surprises.
Cooked Cup Versus Raw Cup: Side-By-Side
| Measure | Raw, Chopped | Cooked, Diced |
|---|---|---|
| Calories | ~14 kcal | ~27 kcal |
| Fiber | ~1.6 g | ~2.4 g |
| Potassium | ~263 mg | ~426 mg |
How It Compares To Other Crunchy Veg
When you want crunch, think about the tradeoffs. Cucumber has a similar calorie profile with even more water, yet it offers less fiber per cup. Bell pepper brings more vitamin C and a touch of natural sweetness, with a calorie bump that’s still modest. Our stalk sits in the middle: more fiber than cucumber, much less sugar than pepper.
Budget And Smart Use
A full bunch stretches across several meals. Use the pale ribs for sautéing, the outer ribs for sticks, and the leafy tops as an herb. That nose-to-leaf approach cuts waste and adds flavor across the week. The base end and trimmings flavor stock along with onion skins and carrot ends.
For make-ahead prep, cut sticks, tuck them in a lidded container with a splash of water, and keep them at eye level in the fridge. They’ll stay crisp, ready for dips or lunch boxes.
Bottom Line On Celery’s Nutrition
This is a crisp, low-energy vegetable that brings hydration, fiber, vitamin K, and a welcome crunch. It shines when paired with protein, rides well in soups and salads, and helps meals feel fuller without much energy. Keep the pattern steady if you manage a medication that interacts with vitamin K, and enjoy those leaves—they’re packed with flavor.