Unpacking the Facts: What is a serving size of celery sticks?

November 29, 2025 •

3 min read

Did you know that one medium celery stalk contains only about 5.6 calories, making it an extremely popular low-calorie snack? But with varying information, it can be confusing to know exactly what is a serving size of celery sticks. This guide clarifies the different measurements you might encounter.

Quick Summary

Serving sizes for celery sticks differ based on measurement and source, from stalks and sticks to cups and weight. This article details standard definitions and how to measure portions accurately.

Key Points

Measurement Varies: A serving size of celery sticks depends on the metric used, such as stalks, sticks, cups, or grams.
Standard US Serving: The USDA defines one medium stalk of celery (approx. 40g) as a standard serving.
European and Australian Portions: Different international guidelines exist, like three sticks in the UK or two stalks in Australia for a single vegetable serve.
Low-Calorie Nutrient Source: Celery is a hydrating, low-calorie snack that provides vitamins A and C, and dietary fiber.
Use a Scale for Precision: For the most accurate portion control, especially when counting calories, measuring celery by weight is the most reliable method.
Enhance Your Snack: Combining celery sticks with a protein or fat source like hummus or nut butter makes for a more satiating and balanced snack.

Why Serving Sizes for Celery Vary

Understanding the inconsistencies in serving size recommendations is the first step to proper portion control. Different health authorities and labeling standards use various metrics, from the number of stalks to the volume in cups or weight in grams. This variety is often the cause of confusion for many consumers.

For instance, an Australian guideline suggests that two celery stalks count as one serve of vegetables, while the UK's National Health Service considers a portion to be three celery sticks. In the US, the USDA defines one medium stalk as a serving. These differences highlight the importance of context when interpreting serving size information.

Official Serving Size Recommendations

To cut through the confusion, it is helpful to look at definitions from authoritative sources. These guidelines provide a standardized reference point, although they may not always align perfectly due to regional and methodological differences. By understanding these standards, you can make more informed decisions about your snack portions.

United States (USDA)

One medium stalk: The USDA indicates that a single medium celery stalk, roughly 7.5 to 8 inches long, is a standard serving.
By weight: This is equivalent to approximately 40 grams.
By volume: A common packed measurement is about 1/2 cup, which can contain around six sticks.

United Kingdom (NHS)

Three celery sticks: The NHS simplifies its guidance for the '5 A Day' campaign by stating that a portion is defined as three celery sticks. This is a simpler, count-based metric for everyday use.

Australia (The Good Mood Food)

Two stalks of celery: In Australia, a single vegetable serve is defined as two celery stalks (75g). This provides both a count-based and a weight-based measurement for clarity.

Measuring Your Own Portion

One of the most reliable ways to measure a serving is by weight, using a kitchen scale. This method removes the ambiguity of stalk size or how many 'sticks' are in a cup. For those without a scale, measuring by cup volume is a practical alternative for chopped celery, while counting stalks is useful for whole-bunch purchases.

Comparison of Serving Sizes


Source	Unit of Measurement	Serving Size	Approximate Weight	Notes
USDA	Stalk	1 medium stalk	~40g	Standardized for nutritional labeling.
USDA / Cobbk12	Sticks / Cup	6 sticks (or 1/2 cup chopped)	Varies	Often used in meal planning.
NHS (UK)	Sticks	3 sticks	Varies	Part of the '5 A Day' recommendation.
The Good Mood Food (AU)	Stalks	2 stalks	75g	A standard serve of vegetables.
Live Science	Stalks	2 medium stalks	~110g	Information from FDA.

The Nutritional Benefits of Celery

Celery sticks are not only low in calories but also packed with valuable nutrients. A typical serving provides a good source of vitamins A and C, and a small amount of dietary fiber. The high water content (about 95%) also contributes to hydration. It also contains compounds like luteolin, which have been studied for their antioxidant properties.

How to Maximize Your Celery Snack

Pair with a protein source: Dipping celery sticks in hummus, Greek yogurt dip, or a nut butter can make your snack more filling and provide a balance of macronutrients.
Use creative seasonings: Instead of plain, sprinkle celery sticks with a pinch of paprika, a little lemon juice, or everything bagel seasoning for an extra flavor boost.
Add to other meals: Chop up celery and add it to salads, soups, or stir-fries to increase your vegetable intake and add a satisfying crunch.

Conclusion

While a definitive, universal serving size for celery sticks can be elusive, understanding the different measurement standards allows for informed portion control. Whether you follow the USDA's one-stalk guideline or opt for the UK's three-stick portion, consistency is key. By using a kitchen scale or a standard measuring cup, you can be confident in your intake. The most important takeaway is that regardless of the exact number, celery remains a highly nutritious, low-calorie addition to any diet. For more detailed nutritional information, consult a resource like the USDA SNAP-Ed Connection.

Frequently Asked Questions

A serving size based on one medium celery stalk contains only about 5.6 calories, according to the USDA data. The exact calorie count will depend on the measurement standard you follow.

Yes, celery sticks are an excellent snack for weight loss due to their very low-calorie count and high water and fiber content, which helps you feel full.

To keep celery sticks fresh, store them in the refrigerator. Wrapping them tightly in foil or placing them in an airtight container can help them last for up to two weeks.

Healthy dips include hummus, a low-fat Greek yogurt dip with herbs, mashed avocado, or a small amount of a natural nut butter like almond or peanut butter.

No, celery is not a negative-calorie food. This is a common myth, as the number of calories burned digesting it is smaller than the calories it provides.

According to the FDA, two medium stalks of celery provide about 2 grams of dietary fiber, or approximately 8% of your daily needs based on a 2,000-calorie diet.

Yes, celery leaves are perfectly edible and can be used in a variety of dishes. They can add a mild, slightly peppery flavor to salads or soups.