Is celery 99 percent water? The truth behind the popular vegetable myth

December 2, 2025 •

3 min read

While often cited as being 99% water, celery is actually closer to 95% water by weight. This widespread belief, though slightly exaggerated, still highlights its excellent hydrating properties and low-calorie nature.

Quick Summary

The article uncovers the truth about celery's water content, correcting the common misconception that it is 99% water. It provides the accurate percentage, details its robust nutritional profile, and explains why it remains a healthy, hydrating dietary choice.

Key Points

Water Content: Celery is not 99% water, but is still extremely hydrating at approximately 95% water by weight.
Nutrient-Rich: Beyond water, celery provides significant amounts of Vitamin K, plus Vitamin A, Vitamin C, potassium, and folate.
High in Fiber: It contains both soluble and insoluble fiber, which is important for healthy digestion and feeling full.
Myth Debunked: The idea that celery is a 'negative calorie' food is a myth; while very low in calories, it doesn't burn more energy to digest than it contains.
Storage Tips: To keep celery fresh and crisp for longer, wrap it tightly in aluminum foil and store it in the refrigerator.
Anti-inflammatory Benefits: Celery contains antioxidants like apigenin and luteolin that have been shown to have anti-inflammatory effects.

Debunking the 99% Water Myth

For years, the notion that celery consists of 99% water has been a widely accepted piece of dietary lore. The reality is that this figure is a slight overstatement. According to multiple nutritional sources, celery's water content is typically around 95%. This places it among the most hydrating vegetables, but not quite at the 99% mark. While not a huge difference, correcting this detail is important for a complete understanding of its composition. The remaining 5% is a blend of dietary fiber, carbohydrates, vitamins, and minerals that contribute to its impressive nutritional profile.

More Than Just Water: The Nutritional Benefits of Celery

Even without reaching the 99% mark, celery is a nutritional powerhouse in its own right. Beyond its hydrating capability, this crunchy vegetable offers significant health benefits:

Rich in Vitamins and Minerals: Celery is an excellent source of Vitamin K, providing a substantial percentage of the recommended daily intake in just one cup. It also contains smaller, but still beneficial, amounts of Vitamin A, Vitamin C, potassium, and folate.
Source of Fiber: Despite its high water content, celery contains a good amount of both soluble and insoluble fiber. This fiber aids digestion, promotes regularity, and can help you feel full, contributing to weight management efforts.
Antioxidant and Anti-inflammatory Properties: Celery contains beneficial plant compounds, including flavonoids like apigenin and luteolin, which possess antioxidant and anti-inflammatory properties. These compounds help protect cells from damage and combat inflammation throughout the body.

Comparison of Hydrating Vegetables

While celery is a great choice for hydration, it's helpful to see how it stacks up against other water-rich vegetables. The following table compares the water content and other key factors of three popular choices:


Feature	Celery	Cucumber	Iceberg Lettuce
Water Content	~95%	~96-97%	~96%
Key Nutrients	Vitamin K, Potassium, Folate	Vitamin K, Potassium, Vitamin A	Vitamin K, Vitamin A, Folate
Fiber Content	Good source of fiber	Contains some fiber	Lower fiber than other lettuces
Calories (per cup chopped)	~14-19	~8	~10

This comparison shows that while cucumber might have a slightly higher water content, celery offers a more robust combination of fiber and micronutrients, making it an excellent all-around healthy snack.

The 'Negative Calorie' Myth Explained

Another popular but incorrect belief associated with celery is that it is a 'negative calorie' food, meaning it supposedly takes more energy to digest than it provides. This is simply not true. While celery is very low in calories (an 8-inch stalk has just 6 calories) and contains fiber that slows digestion, the number of calories burned during digestion is minimal. While the concept is a myth, the fact that celery is a very low-calorie food packed with nutrients remains a solid basis for including it in a healthy diet.

How to Maximize Celery's Freshness and Hydration

To get the most out of your celery, proper storage is key. When stored incorrectly, celery can quickly lose its crispness and water content. One effective method is to wrap unwashed celery heads tightly in aluminum foil and place them in the refrigerator's crisper drawer. This can keep them fresh and crunchy for up to four weeks. Once cut, you can store celery sticks in a sealed container submerged in water, which helps rehydrate and revive limp stalks.

Conclusion

So, is celery 99% water? The answer is no, but at roughly 95% water content, it is undeniably one of the most hydrating vegetables available. Beyond its moisture, celery provides valuable dietary fiber, vitamins, and anti-inflammatory compounds that contribute to overall health. It's an excellent low-calorie snack that supports digestion and hydration, proving that even without being 99% water, it remains a fantastic dietary choice. To learn more about the nutritional science behind vegetables like celery, you can consult authoritative sources like the National Institutes of Health.

Note: A standard 8-inch celery stalk contains approximately 6 calories.

Frequently Asked Questions

Celery is typically composed of around 95% water, not the commonly cited 99%. This makes it one of the most hydrating vegetables, though slightly less watery than the myth suggests.

No, the concept of negative-calorie foods is a myth. While celery is very low in calories, the amount of energy your body uses to digest it is minimal and does not exceed the calories it provides.

In addition to its high water content, celery is a good source of Vitamin K, Vitamin A, Vitamin C, potassium, and folate. It also provides both soluble and insoluble dietary fiber.

While celery juice provides a concentrated amount of its water-soluble vitamins and minerals, it removes most of the fiber. Eating whole celery offers the added digestive benefits of the fiber, which is largely lost during juicing.

To keep celery fresh and crunchy, wrap unwashed celery heads tightly in aluminum foil and store them in the crisper drawer of your refrigerator. For cut stalks, submerge them in water in a sealed container.

Although celery contains some natural sodium (about 35 mg per stalk), it is not considered a high-sodium food and can be enjoyed by individuals on low-sodium diets.

Other vegetables with very high water content include cucumber (up to 97%), iceberg lettuce (up to 96%), and tomatoes (up to 95%).