Celery
Celery is a remarkably low-calorie vegetable, making it an excellent choice for health-conscious diets. For every 100g serving, you'll find approximately 14 kcal. This low energy density answers the question 'How many calories in Celery?' directly. Beyond its minimal caloric impact, 100g of celery provides 0.69g of protein, 2.97g of carbohydrates, and a mere 0.17g of fat. It also contributes 1.6g of dietary fiber and 80mg of sodium, making it a hydrating and nutrient-dense option. The low Calories in Celery make it a popular choice for weight management.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 14 kcal |
| Protein | 0.69 g |
| Carbohydrates | 2.97 g |
| Fat | 0.17 g |
| Fiber | 1.6 g |
| Sodium | 80 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond its macronutrient profile, celery is a good source of several important micronutrients. It is particularly rich in Vitamin K, which is crucial for blood clotting and bone health. A 100g serving also provides a notable amount of Vitamin A in the form of beta-carotene, an antioxidant vital for vision and immune function, as well as Vitamin C, another powerful antioxidant that supports skin health and immunity.
Furthermore, celery contains essential minerals like potassium, which plays a key role in maintaining fluid balance and blood pressure, and folate, important for cell growth and metabolism. Its high water content, combined with 1.6g of dietary fiber per 100g, contributes significantly to hydration and digestive health, promoting regularity and satiety. The combination of these vitamins, minerals, and fiber makes celery a nutrient-dense food despite its low caloric value.
Diet impact
Celery's low caloric density and high water content make it an excellent food for weight management and satiety. With only 14 Calories in Celery per 100g, it allows for large serving sizes without significantly impacting daily calorie goals, which is beneficial for those aiming for weight loss. The 1.6g of fiber also contributes to feelings of fullness, helping to reduce overall food intake. For hypertrophy, while celery isn't a primary protein source, its hydrating properties and micronutrients support overall health and recovery, which are crucial for muscle growth.
Celery fits well into various specific diets. Its minimal carbohydrate content (2.97g per 100g) makes it suitable for low-carb and ketogenic diets, where it can be used as a crunchy snack or a base for dips. As a plant-based food, it is inherently vegan-friendly. Its high water content and electrolyte balance also make it a good choice for maintaining hydration, which is vital for all dietary approaches.
Preparation variations
The caloric and nutritional value of celery can vary depending on its preparation method. When consumed raw, as is most common, celery retains its full nutritional integrity, offering 14 kcal per 100g along with all its vitamins, minerals, and fiber. This is the baseline for its nutritional data.
Cooking methods like boiling or steaming can slightly alter its nutritional profile. While the caloric value itself may not drastically change, some water-soluble vitamins, such as Vitamin C and certain B vitamins, can leach into the cooking water. However, fiber content generally remains stable. Conversely, preparing celery by frying it, for instance as part of a stir-fry or deep-fried snack, would significantly increase its caloric content due to the absorption of cooking oils, adding substantial amounts of fat and calories that are not inherent to the vegetable itself. Grilling or baking celery, often done with minimal added fats, would largely preserve its low-calorie nature while potentially enhancing its flavor.
Frequently asked questions
Does Celery make you fat?
No, celery is extremely low in calories, with only 14 kcal per 100g, and high in water and fiber. Consuming celery is more likely to contribute to satiety and hydration, aiding in weight management rather than causing weight gain.
Can you eat Celery at night?
Yes, celery is an excellent snack to eat at night. Its low calorie count, high water content, and mild flavor make it easy on the digestive system, and it won't disrupt sleep due to heavy digestion or high sugar content.
Is Celery healthy?
Absolutely. Celery is a very healthy vegetable, rich in vitamins (K, A, C), minerals (potassium, folate), and dietary fiber. It supports hydration, digestion, and provides antioxidants, contributing to overall well-being and disease prevention.