Does Celery Have Fiber? The Crunchy Truth About a Diet Staple

October 3, 2025 •

4 min read

Made up of approximately 95% water, celery is a nutrient-rich, low-calorie food that is often overlooked in discussions about fiber. Yet, the satisfying crunch of a celery stick is actually a direct result of its fibrous composition. Understanding the types of fiber in celery can help maximize its nutritional benefits in your daily diet.

Quick Summary

Celery contains both soluble and insoluble fiber, which work together to improve digestive health, promote regularity, and contribute to a feeling of fullness. While not a fiber powerhouse compared to legumes or grains, its high water content and low-calorie count make it a valuable dietary addition.

Key Points

Contains Both Fiber Types: Celery is a good source of both insoluble fiber, which adds bulk to stool, and soluble fiber, which forms a gel in the digestive tract.
Aids Digestive Regularity: The insoluble fiber in celery promotes regular bowel movements and helps prevent constipation.
Supports Gut Microbiome: The soluble fiber in celery acts as a prebiotic, nourishing the beneficial bacteria in your gut.
High in Water Content: At about 95% water, celery, along with its fiber, is highly effective for promoting digestive health and hydration.
Low in Calories: Celery is a low-calorie, nutrient-dense option that adds volume and crunch to meals, which can aid in weight management.
Versatile Dietary Addition: Celery can be enjoyed raw or cooked in various dishes, such as snacks, salads, soups, and smoothies.

Yes, Celery Has Fiber: The Breakdown

For a vegetable that is primarily water, celery is a notable source of dietary fiber, particularly known for its crisp, stringy texture. This fiber is composed of two main types: insoluble and soluble. Both play distinct but equally important roles in maintaining a healthy digestive system and overall well-being.

The Role of Insoluble Fiber

Insoluble fiber, as its name suggests, does not dissolve in water. This is the type of fiber responsible for the tough, stringy parts of the celery stalk that often get stuck in your teeth. This fiber remains mostly intact as it moves through your digestive system, performing several key functions.

Adds bulk to stool: By increasing the volume of waste, insoluble fiber helps move it through the digestive tract more efficiently.
Prevents constipation: This bulking action is crucial for preventing and relieving constipation, ensuring regular bowel movements.
Supports gut health: It stimulates the muscles in the intestinal walls, promoting healthy and regular bowel movements.

The Role of Soluble Fiber

In contrast to insoluble fiber, soluble fiber dissolves in water and forms a gel-like substance in the gut. This gel-like material performs a different but equally beneficial set of functions.

Moderates blood sugar: By slowing down the absorption of sugar into the bloodstream, soluble fiber can help prevent rapid blood sugar spikes, which is particularly beneficial for those managing diabetes.
Lowers cholesterol: It can bind to excess cholesterol in the digestive tract, carrying it out of the body and helping to lower overall blood cholesterol levels.
Feeds beneficial gut bacteria: Soluble fiber acts as a prebiotic, serving as a food source for the healthy bacteria in your gut, which is essential for a balanced and thriving gut microbiome.

How Much Fiber Is In Celery?

The amount of fiber in celery can vary slightly depending on the source and preparation, but a standard portion provides a useful contribution to your daily intake. Here are some typical fiber values:

1 cup chopped raw celery: Approximately 1.6 to 1.7 grams of dietary fiber.
1 medium stalk raw celery: Around 0.6 grams of dietary fiber.
1 cup cooked, diced celery: About 2.4 grams of dietary fiber.

While this may not seem like a high amount compared to other fiber-rich foods, celery's fiber, combined with its high water content, is highly effective for digestive health.

Fiber Comparison: Celery vs. Other Vegetables

To put celery's fiber content into perspective, it's helpful to compare it to other common vegetables. While not the highest-fiber option, celery's low-calorie density makes it a great choice for adding volume and satiety to meals.


Vegetable	Serving Size	Fiber (grams)	Notes
Celery	1 cup, chopped (raw)	1.6 - 1.7	Excellent source of both soluble and insoluble fiber.
Broccoli	1 cup, chopped (cooked)	5.1	Much higher in fiber, also rich in Vitamin C and K.
Carrots	1 cup, chopped (raw)	3.6	A better source of fiber and Vitamin A than celery.
Spinach	1 cup, chopped (cooked)	2.2	Similar fiber content to celery but higher in iron.
Sweet Potato	1 medium (baked)	3.0	Higher fiber content, especially with the skin on.

Adding Celery's Fiber to Your Diet

Incorporating celery into your diet is simple and can be done in many ways to boost your fiber intake. Here are some ideas:

Raw Snacks: Enjoy raw celery sticks with a dip like hummus or peanut butter. The pairing adds healthy fats and protein, making for a more satisfying snack.
Salads: Dice celery and add it to a variety of salads for a crisp texture, including egg salad, chicken salad, or a simple garden salad.
Soups and Stews: Celery is a foundational ingredient in many soups and stews, providing a flavorful and aromatic base. Cooked celery offers a slightly higher fiber count per cup.
Smoothies: While juicing removes most of the fiber, adding whole celery stalks to a smoothie ensures you retain all the beneficial fiber.
Mirepoix: For a flavor base in French cooking, chop celery with carrots and onions (mirepoix) for soups and sauces.

Important Considerations

While adding more fiber to your diet is almost always a good thing, doing so too quickly can cause digestive discomfort, including gas and bloating. It's best to increase your fiber intake gradually and ensure you are drinking plenty of water, which helps the fiber move through your system smoothly. For those with sensitive digestive systems, introducing celery in moderation can help your body adjust.

Conclusion

So, does celery have fiber? Yes, absolutely. It contains both soluble and insoluble fiber, making it a valuable addition to any healthy diet. Its contribution to digestive health, combined with its high water content and rich nutrient profile, makes it far more than just a low-calorie crunch. By incorporating celery into your meals and snacks, you can enjoy its many benefits and support a healthier digestive system. For more ways to improve your gut health through nutrition, consider exploring a broader range of fiber-rich foods.

Visit this resource for more information on the importance of dietary fiber.

Frequently Asked Questions

A 1-cup serving of chopped raw celery contains approximately 1.6 to 1.7 grams of dietary fiber, including both soluble and insoluble types.

Yes, while not the highest fiber vegetable, celery is a good source because its fiber works effectively with its high water content to aid digestion and keep you feeling full.

Cooking celery does not destroy its fiber. In fact, a cup of cooked, diced celery can have more fiber than a cup of raw celery because the cooking process can soften the fibers.

The tough strings in celery are primarily insoluble fiber, but it also contains a significant amount of soluble fiber. A 1-cup serving of chopped celery has a relatively balanced ratio of both.

Yes, celery can help with constipation. Its insoluble fiber adds bulk to your stool, and its high water content helps to soften it, making it easier to pass.

No, juicing celery removes most of the beneficial fiber. For maximum fiber benefits, it is best to eat the whole celery stalk.

You can add celery to your diet by snacking on raw sticks with dips like hummus, chopping it into salads, dicing it for soups and stews, or blending whole stalks into smoothies.