Nutrition for Celery

Calories, Protein, Vitamins and More


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Celery Nutrition Summary

One stalk of celery (64 grams or 2.26 oz) contains 9 calories and 0.4 grams of protein. Celery consist of 95% water, 3% carbohydrates, and less than 1% of protein or fat.

Celery is an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of Vitamin K.

In one stalk of celery:

  • Calories: 9
  • Protein: 0.4 g
  • Sugar: 0.9 g
  • Dietary fiber: 1 g
  • Fat: 0.1 g
  • Sodium: 51.2 mg
There is no significant amounts of saturated fat or cholesterol in celery.

See the Celery Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Celery, raw.

Calories in Celery

Celery has 9 calories per stalk or 14 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

75 percent of calories in celery are from carbohydrates, 16% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 75% of the calories in celery are from carbohydrates. The carbs in celery are mostly in the form of dietary fiber and sugar (53% and 47%). 1 stalk of celery has 4% of daily values or 1 grams of dietary fiber.

  • Dietary fiber: 1 g
  • Sugar: 0.9 g
There is no significant amounts of starch in celery.

Calories from Fat

A small portion, or 9% the calories in celery are from fat. Celery is very low in total fat, with 0.1 grams per stalk. It also is cholestrol free. Most of the fat in celery are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in celery.

Omega-6 in Celery

Celery contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.05 g

Calories Similar to Celery

Some other vegetables with similar calories to celery by weight:

Protein in Celery

A single stalk of celery contains 0.4 grams of protein. Celery is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.44 g
  • Leucine: 0.02 g
  • Lysine: 0.02 g
  • Valine: 0.02 g
There is no significant amounts of tryptophan, threonine, isoleucine, methionine, phenylalanine or histidine in celery.

Protein Similar to Celery

Some other vegetables with similar amounts of protein to celery by weight:

Vitamins and Minerals in Celery

An good source of nutrients, celery contains abundant amounts of calcium and potassium. In fact, a single stalk of celery contains 7% of recommended daily values or 166.4 mg of potassium. Also an excellent source of calcium, a single stalk of celery contains 3% of recommended daily values or 25.6 mg of calcium.

Vitamins in celery (1 stalk):
  • Vitamin a: 14.1 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 2 mg
  • Vitamin e: 0.2 mg
  • Folate: 23 ug
  • Vitamin k: 18.8 ug
Minerals in celery (1 stalk):
  • Calcium: 25.6 mg
  • Potassium: 166.4 mg
  • Iron: 0.1 mg
  • Magnesium: 7 mg
  • Zinc: 0.1 mg
  • Selenium: 0.3 ug
  • Phosphorus: 15.4 mg
  • Manganese: 0.1 mg
  • Choline: 3.9 mg
There is no significant amounts of copper, thiamin, pantothenic acid or vitamin b12 in celery.

Similar to Celery for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to celery:

Flavonoids and Carotenoids in Celery [3]

Celery contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids apigenin, luteolin, kaempferol and quercetin. In one stalk of celery:

  • beta-carotene: 173 ug
  • lutein + zeaxanthin: 181 ug
  • apigenin: 1.82 mg
  • luteolin: 0.67 mg
  • kaempferol: 0.14 mg
  • Quercetin: 0.25 mg

Celery Nutrition Chart

Celery:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Celery in Cooking

Celery is in the top 25 most popular ingredients for recipes. Celery can be consumed raw and is often chopped or sliced before cooking or serving. Most recipes call for one or two stalks of celery.

Friends and Relatives of Celery

Foods commonly cooked with celery: Other similar relatives:


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