How many calories are in 2 stalks of celery?

December 23, 2025 •

3 min read

According to the Mayo Clinic, two medium stalks of celery contain only about 15 calories, making it a very low-calorie and nutrient-dense food. This crunchy vegetable, which is approximately 95% water, is an excellent choice for a hydrating snack or a low-calorie addition to meals. The exact calorie count can vary slightly based on the size of the stalks, but it remains a remarkably light and healthy option.

Quick Summary

This guide provides a detailed breakdown of the calorie content and nutritional benefits of two celery stalks. It explores the composition, benefits beyond just a low-calorie count, and compares its caloric value to other common vegetables.

Key Points

Low Calorie: Two medium stalks of celery contain only about 15 calories, making it an ideal low-energy-density snack.
Highly Hydrating: With a water content of approximately 95%, celery is a great way to stay hydrated.
Rich in Fiber: Celery provides dietary fiber, which aids in digestion and helps promote a feeling of fullness.
Packed with Nutrients: Despite its low calorie count, celery is a source of essential nutrients like Vitamin K, Vitamin C, and potassium.
Supports Overall Wellness: The antioxidants and anti-inflammatory compounds in celery offer benefits for heart health and cell protection.
Versatile Ingredient: Celery can be enjoyed in many ways, from a raw snack to a flavorful addition to soups, stews, and salads.

Calorie Breakdown for 2 Celery Stalks

For most people watching their caloric intake, celery is a highly appealing food choice. Its exceptionally low energy density means you can eat a significant amount without consuming many calories. On average, two medium-sized celery stalks contain approximately 15 calories. This minimal energy contribution comes almost entirely from carbohydrates, with trace amounts of protein and fat. The vast majority of celery's weight, about 95%, is water, which accounts for its satisfying crunch and hydrating properties.

Factors Influencing Celery's Caloric Content

While 15 calories is a good rule of thumb, the precise number can fluctuate based on a few factors:

Stalk size: A smaller stalk will have fewer calories, while a larger one will contain slightly more. For example, two large stalks (around 11 inches long) may contain closer to 20 calories.
Variety: Different celery varieties can have minor variations in size and nutrient composition, leading to slight changes in caloric density.
Preparation: Adding ingredients like peanut butter, cream cheese, or hummus significantly increases the overall calorie count of a celery snack. The 15-calorie figure applies only to raw, unadulterated celery.

Beyond the Calories: Key Nutritional Benefits

Celery's value extends far beyond its low-calorie status. It is a source of several important vitamins and minerals that contribute to overall wellness.

Hydration: Its high water content makes celery an excellent choice for staying hydrated, especially during warmer months.
Dietary Fiber: The fiber in celery aids in digestion, promotes regular bowel movements, and can help you feel full for longer, which is beneficial for weight management. Two medium stalks provide about 2 grams of fiber.
Vitamin K: This essential nutrient supports bone health and proper blood clotting.
Antioxidants and Anti-Inflammatory Properties: Celery contains phytonutrients that may help reduce inflammation and combat cellular damage from free radicals.
Heart Health: The combination of fiber and potassium found in celery can contribute to lower blood pressure and cholesterol levels, supporting cardiovascular health.

Caloric Comparison: Celery vs. Other Vegetables

To put celery's low-calorie nature into perspective, it helps to compare it with other common vegetables. This can help you make informed decisions when planning your meals and snacks.


Vegetable (Raw)	Approx. Calories per 100g	Notes
Celery	16 kcal	Excellent for a low-energy-density filler.
Cucumber	16 kcal	Comparable in water content and calories.
Arugula	5 kcal	Even lower calorie count, but often consumed in smaller amounts.
Carrots	41 kcal	Higher in sugar and carbs, but also contains more vitamins.
Broccoli (Florets)	34 kcal	A more nutrient-dense option with slightly more calories.
Spinach	23 kcal	Higher in vitamins and minerals than celery with a modest calorie count.

Simple Ways to Incorporate Celery into Your Diet

Classic Snack: Pair two stalks with a tablespoon of peanut butter for a satisfying combination of protein, healthy fats, and fiber. Just remember to account for the additional calories from the spread.
Soups and Stews: Celery is a core component of mirepoix, an aromatic flavor base in many cuisines. Add it to soups for flavor without significantly increasing the calorie load.
Salad Crunch: Chopped celery adds a fantastic crunch to any salad. Its mild flavor pairs well with a variety of other ingredients.
Green Smoothies: Add a stalk to your morning smoothie for extra fiber, water, and nutrients.
Stuffed Celery: Fill celery with other healthy toppings like hummus or a light cream cheese and top with spices.

Conclusion

For those wondering how many calories are in 2 stalks of celery, the answer is a low and healthy figure of around 15 calories. This crunchy vegetable is an excellent choice for a snack, a diet-friendly filler, or a flavorful addition to various dishes. Its high water and fiber content promote a feeling of fullness, while its vitamins, minerals, and antioxidants offer a range of health benefits from hydration to improved heart health. When aiming for mindful eating and weight management, incorporating celery into your routine is a smart and easy strategy.

Frequently Asked Questions

No, the concept of 'negative calorie' foods is a myth. While celery is extremely low in calories, the energy your body uses to digest it is less than the calories it provides.

Yes, celery is excellent for weight loss. Its high water and fiber content help you feel full, which can reduce overall calorie intake and assist in maintaining a calorie deficit.

Eating raw celery is a great option. Cooking can cause a slight loss of some nutrients. To maximize benefits, enjoy it as a snack, add it to salads, or include it in soups.

While celery juice retains some nutrients, it removes most of the fiber. For maximum fiber benefits, it is better to eat the whole stalks. Juicing does concentrate some electrolytes.

Two medium stalks of celery contain approximately 4 grams of carbohydrates. Much of this is dietary fiber.

Yes, celery is a good source of several vitamins and minerals, including vitamin K for bone health, and smaller amounts of vitamins A and C.

You can increase the satiating effect of celery by pairing it with a source of protein and healthy fats. Examples include hummus, peanut butter, or light cream cheese.