How many celery is 100 calories?

November 3, 2025 •

3 min read

According to the USDA, a single medium celery stalk (7.5 to 8 inches long) contains only about 5.6 calories, which means you can eat a large volume of this crunchy vegetable for very few calories. The answer to how many celery is 100 calories is surprisingly large, making it an excellent food for weight management and satiation.

Quick Summary

A detailed analysis of how many celery stalks are needed to reach 100 calories, exploring its nutritional value, health benefits, and comparing it to other common snacks. Provides practical tips for incorporating celery into a balanced diet effectively.

Key Points

100 Calories is a Large Volume: It takes approximately 18 medium celery stalks or 6 cups of chopped celery to equal 100 calories, offering high satiety for minimal energy.
Rich in Nutrients: Despite being low in calories, celery is a good source of vitamins K, A, and C, as well as minerals like potassium, calcium, and magnesium.
Supports Weight Management: The high water and fiber content helps you feel full, making it easier to control cravings and reduce overall calorie intake.
Promotes Heart and Digestive Health: Celery contains compounds that may help lower blood pressure and improve circulation, while its fiber aids in healthy digestion.
Hydrating and Antioxidant-Rich: Comprised of nearly 95% water, celery is great for hydration and contains beneficial antioxidants that protect against cellular damage.
Myth Busting 'Negative Calories': While low in calories, celery is not a 'negative-calorie' food; it still provides a small amount of energy that the body absorbs.

Calculating the 100-Calorie Celery Serving

To determine how many celery is 100 calories, we can use the nutritional information provided by reputable sources like the USDA. A medium celery stalk contains roughly 5.6 calories. To reach 100 calories, you simply divide 100 by 5.6.

$100 \div 5.6 \approx 17.85$

This calculation reveals that it takes approximately 18 medium-sized celery stalks to reach 100 calories. This large quantity is why celery is so often recommended for those on a diet. You get to eat a significant amount of food, which helps to create a feeling of fullness, without consuming a lot of energy. For those who prefer measuring by weight or volume, 100 grams of chopped celery contains only about 16 calories, meaning a 100-calorie portion would be just over 600 grams or about 6 cups of chopped celery.

The Nutritional Profile of Celery

While known for its low-calorie content, celery offers much more than just a crunchy, low-energy snack. It is packed with essential vitamins and minerals that contribute to overall health. One cup of chopped celery (about 101 grams) provides:

Vitamins: A good source of vitamin K, with smaller amounts of vitamins A and C.
Minerals: Contains potassium, calcium, magnesium, and folate.
Fiber: Approximately 1.6 grams of dietary fiber per cup, which aids digestion and promotes a feeling of fullness.
Water: Composed of almost 95% water, it is excellent for hydration.
Antioxidants: Rich in antioxidants like flavonoids, which help protect cells from damage caused by free radicals.

Celery vs. Other 100-Calorie Snacks: A Comparison

To highlight how much food you get for 100 calories, let's compare celery to some other popular snacks. This comparison helps illustrate the concept of calorie density and why high-volume, low-calorie foods are beneficial for weight management.


Snack Item	Approximate Quantity for 100 Calories	Calorie Density	Satiety Level
Celery	18 medium stalks / 6 cups chopped	Very Low	Very High
Potato Chips	21 grams / less than 1 ounce	Very High	Low
Carrots	4 medium carrots	Low	High
Almonds	14-16 whole almonds	High	Moderate
Blueberry Muffin	~1/2 muffin	Very High	Low-Moderate

As the table shows, 100 calories of celery offers a far greater quantity of food than a high-calorie-dense snack like potato chips or a muffin. This larger volume helps fill the stomach, leading to increased satiety and reduced overall calorie intake.

Health Benefits of Incorporating Celery into Your Diet

Beyond being a low-calorie snack, celery provides several health benefits that make it a valuable addition to your diet:

Supports Heart Health: Celery contains compounds known as phthalides, which can help relax artery walls and improve blood circulation, thereby potentially lowering blood pressure.
Aids in Digestion: The high water and fiber content promote healthy digestion and can help prevent constipation.
Reduces Inflammation: Its potent antioxidant and anti-inflammatory properties are beneficial for reducing inflammation in the body.
Promotes Hydration: Since celery is nearly 95% water, it contributes significantly to your daily fluid intake, which is essential for overall health.
Weight Management: The combination of low calories and high fiber helps you feel full for longer, making it easier to control your appetite and manage your weight.

Creative Ways to Enjoy Your Celery

Eating celery doesn't have to be boring. Here are some simple and delicious ways to get more of this healthy vegetable into your diet:

Ants on a Log: A classic snack featuring celery sticks filled with peanut butter and topped with raisins.
Dips: Pair celery sticks with low-calorie dips like hummus or a yogurt-based dressing.
Soups and Stews: Add chopped celery to soups, stews, and sauces. It is a key ingredient in the French mirepoix and Cajun 'holy trinity' of vegetables.
Salads: Incorporate sliced or chopped celery into salads for extra crunch and a subtle, savory flavor.
Celery Juice: Blend celery with other fruits and vegetables to create a refreshing and nutrient-dense juice.

Conclusion

So, how many celery is 100 calories? The answer is an impressive amount—about 18 medium stalks or 6 cups chopped—a testament to its incredibly low-calorie density. This characteristic, combined with its high water and fiber content, makes celery a superior choice for anyone looking for a filling, nutritious, and low-calorie snack. By incorporating celery creatively into your diet, you can enjoy a variety of health benefits, support your weight management goals, and increase your intake of essential vitamins and minerals without consuming excess calories. It is a versatile and valuable vegetable that proves healthy eating doesn't have to mean sacrificing volume or satisfaction. Learn more about the components of a balanced diet by visiting the U.S. Department of Agriculture’s MyPlate resource.

Frequently Asked Questions

No, celery is not a negative-calorie food. While it is very low in calories, it still contains a small amount of energy. The concept that your body burns more calories digesting celery than it provides is a myth, although its low-calorie density does make it an excellent weight-management food.

One medium stalk of celery (approximately 7.5 to 8 inches long) contains about 5.6 calories. The exact number can vary slightly based on the stalk's size.

A 100-calorie serving of celery weighs roughly 600 grams or over 1 pound. This is a very substantial amount of food, showcasing its low-calorie density.

A major health benefit of celery is its contribution to heart health. It contains plant compounds that can help relax artery walls, improve circulation, and potentially lower blood pressure. It is also high in antioxidants and provides good hydration.

While it's difficult to eat an excessive amount due to its fiber and water content, consuming extremely large amounts might cause digestive discomfort for some. For a balanced diet, it's best to combine celery with other nutrient-dense foods.

To add more flavor, try topping celery sticks with a thin layer of hummus, peanut butter, or cream cheese. You can also sprinkle with spices or use it as a crunchy addition to salads.

Yes, celery is excellent for weight loss. Its high water and fiber content fill you up quickly, reducing your overall calorie intake. It provides a large volume of food for very few calories, making it a satisfying and healthy snack.