Celery Calories & Nutrition Calculator

Raw celery has 16 kcal per 100g — only cucumber (15 kcal), lettuce (14 kcal), and ash gourd (13 kcal) are lower among common vegetables. At 95.4% water by weight, celery is functionally hydrating produce with minimal caloric impact. A large stalk (64g) has approximately 10 kcal — fewer calories than the energy used to chew it, according to popular myth ^[1].

Cooked celery is slightly more calorie-dense at 18 kcal per 100g due to water loss during boiling. A full cup of cooked diced celery (150g) has only 27 kcal — adding negligible calories to soups, stews, and stir-fries. The celery's role in these dishes is primarily texture, flavor, and micronutrient contribution rather than energy.

For food journaling, celery barely registers calorically. Two large stalks (128g) have approximately 20 kcal — less than a single grape. However, what makes celery worth logging is its sodium, potassium, vitamin K, and folate content — micronutrients that matter even when the calorie contribution doesn't.

Raw celery contains 80mg sodium per 100g — unusually high for a fresh vegetable. Most raw vegetables have 1–10mg sodium per 100g. Only beet greens (226mg), Swiss chard (213mg), and ash gourd (111mg) have comparable or higher natural sodium. This explains celery's distinctly salty, mineral taste ^[1].

Cooking concentrates the sodium slightly to 91mg per 100g. A cup of chopped raw celery (101g) contributes approximately 81mg sodium — about 4% of the daily limit. While this is modest in absolute terms, it's worth noting for sodium-conscious food journaling, especially if celery is consumed in large quantities (e.g., juicing).

For food journaling, 500ml of celery juice (made from approximately 400–500g of celery) would contain 320–400mg sodium from the celery alone — 14–17% of the daily recommended limit, before any salt is added. If tracking sodium, account for celery's natural contribution.

Raw celery delivers 29.3mcg vitamin K per 100g — 24% of the 120mcg daily value. This is notable because vitamin K is typically concentrated in leafy greens (kale has 817mcg, spinach has 483mcg per 100g), not in watery, crunchy vegetables. Celery provides a moderate vitamin K dose without the intense flavor of dark greens ^[1].

Two large celery stalks (128g) provide approximately 37.5mcg vitamin K — 31% of the daily value. Cooking increases the concentration to 36.8mcg per 100g due to water loss. A cup of cooked celery (150g) delivers approximately 55mcg vitamin K — 46% DV.

For nutrition journaling, celery's vitamin K content is its most notable micronutrient contribution by daily value percentage. If tracking vitamin K intake, celery is a reliable, low-calorie source. The vitamin K is fat-soluble, so pairing celery with a small amount of fat (like peanut butter or olive oil) may support better utilization.

Celery juice (made from approximately 400–500g of stalks) yields about 500ml of liquid with approximately 50–65 kcal, 320–400mg sodium, and 15–20mg vitamin C per batch. The key nutritional difference from eating raw celery is fiber: juicing removes most of the 1.6g/100g fiber, leaving primarily water, sodium, potassium, and some vitamins ^[3].

The potassium content of celery juice is approximately 1000–1300mg per 500ml — a substantial amount (22–28% DV). Combined with the natural sodium, celery juice provides an electrolyte-rich, low-calorie beverage. However, the loss of fiber changes the nutritional profile significantly from whole celery.

For food journaling, log celery juice separately from raw celery. A 500ml glass provides: ~60 kcal, ~1–2g protein, ~15g carbs, ~0g fiber (if strained), ~400mg sodium, ~1200mg potassium. If you keep the pulp, some fiber is retained. The calorie count remains very low either way.

Raw celery has 260mg potassium per 100g — a moderate amount, but notable when combined with its 80mg natural sodium. The potassium-to-sodium ratio is approximately 3.3:1 — favorable by dietary standards (a ratio above 1:1 is generally considered positive). For comparison, spinach has a 12:1 ratio, but most people eat less spinach by volume than celery ^[1].

Cooking increases potassium to 284mg per 100g (and sodium to 91mg), maintaining a similar ratio. A cup of raw chopped celery (101g) provides approximately 263mg potassium alongside 81mg sodium — delivering both electrolytes without any seasoning.

For food journaling, celery is one of few vegetables that contributes both meaningful potassium AND natural sodium. If tracking electrolyte balance, celery provides both sides of the equation simultaneously. Two large stalks (128g) deliver approximately 333mg potassium and 102mg sodium at just 20 calories.