Celery calories per 100g: 14 kcal

Celery nutrition: calories, stalks, juice, fiber, and dips

Celery (Apium graveolens) is widely recognized as a diet-friendly vegetable, cultivated since antiquity for culinary and medicinal purposes. From a caloric perspective, raw celery is notably sparse. A standard 100-gram serving contains just 14 calories, making it one of the lowest-calorie whole foods available. Celery stalks are composed of nearly 95% water bound within a matrix of cellulose dietary fiber. Consuming celery provides mechanical chewing satisfaction and gastric distension with minimal impact on daily caloric intake. Because weighing light vegetables can be tedious, simply snap a picture with the CalMind photo calorie tracker to log your exact portion in seconds.

Macronutrients and the "Negative Calorie" Myth

A 100-gram serving of raw celery contains exactly 3 grams of total carbohydrates. Of this, 1.6 grams is indigestible dietary fiber. This means the "net carbohydrates"—the sugars that elevate blood glucose and stimulate insulin release—are approximately 1.4 grams. The insoluble fiber in celery assists in the gastrointestinal tract, promoting digestive regularity and providing nourishment for the gut microbiome.

Celery is virtually devoid of dietary fat (0.2 grams) and provides a minimal 0.7 grams of plant protein. It is important to address the popular myth of "negative calories," which suggests that the body expends more energy chewing and digesting celery than the celery provides. While scientifically inaccurate—the thermic effect of food (TEF) does not completely offset the 14 calories—the net caloric yield is so low that it serves as an excellent low-calorie option for those tracking macros.

Phytonutrients: Apigenin and Luteolin

Beyond its water content, celery contains biologically active antioxidant flavonoid compounds, most notably apigenin and luteolin. These molecules have been studied for their ability to downregulate chronic cellular inflammation.

Apigenin acts as a neuroprotective agent. Neurological research suggests that apigenin may stimulate neurogenesis (the synthesis of new brain cells) and protect existing nerve fibers against oxidative free radical damage. Similarly, luteolin helps suppress cellular inflammation within the central nervous system, potentially lowering the statistical risk of neurodegenerative diseases over a lifespan.

Hydration and Electrolyte Balance

Because raw celery is 95% water bound with natural mineral salts, it serves as a natural hydration source. Celery contains a delicate balance of sodium, dietary potassium, and magnesium.

This electrolyte matrix assists in maintaining optimal cellular fluid balance, preventing muscle cramping during physical exertion, and facilitating neurological nerve transmission. Juicing celery extracts this fluid, allowing for rapid cellular absorption without the digestive effort required to break down the cellulose walls.

Vitamin K and Bone Health

Celery is a reliable source of Vitamin K (specifically phylloquinone or K1). A standard 100-gram serving delivers nearly a third of the recommended daily requirement. Vitamin K functions as a catalyst necessary for synthesizing blood-clotting proteins in the liver, which prevents excessive hemorrhaging from minor injuries.

Clinical nutritional science also links robust Vitamin K levels to long-term skeletal integrity. It facilitates the binding of dietary calcium into the bone matrix, mitigating bone demineralization that can lead to osteoporosis. Incorporating raw celery into meals helps support both blood coagulation and skeletal health.

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