Which is Healthier, Carrots or Celery? A Complete Nutritional Breakdown

December 26, 2025 •

4 min read

According to the USDA, a medium raw carrot contains 25 calories while a cup of chopped celery contains only 14 calories. But which is healthier, carrots or celery? The answer depends on your specific nutritional needs, as each vegetable offers distinct and powerful health advantages.

Quick Summary

Carrots excel in vitamin A for vision and immune support, while celery provides more vitamin K and potent anti-inflammatory benefits. Both are low-calorie and excellent snack choices.

Key Points

Vitamin A vs. Vitamin K: Carrots are an exceptional source of beta-carotene, which converts to Vitamin A, while celery provides significantly more Vitamin K.
Eye Health: Carrots are famed for their vision-boosting benefits and protection against age-related eye disease due to their beta-carotene, lutein, and zeaxanthin.
Anti-Inflammatory Action: Celery contains powerful anti-inflammatory compounds like apigenin and luteolin, which help reduce chronic inflammation in the body.
Weight Loss Support: Both are low in calories and high in fiber, making them excellent choices for weight management, with celery being particularly hydrating.
Digestive Health: The fiber and superior water content in celery promote healthy digestion and aid in regularity.
Heart Health: Both vegetables contribute to cardiovascular health by helping to manage blood pressure and cholesterol levels.

Carrots vs. Celery: A Nutritional Breakdown

When it comes to healthy snacking, carrots and celery are classic choices, often paired together on a veggie platter. However, their nutritional profiles are surprisingly different. While both are low in calories and rich in fiber, they offer unique sets of vitamins, minerals, and phytonutrients that benefit the body in distinct ways.

The Vitamin A Powerhouse: Carrots

Carrots are most famously known for their high concentration of beta-carotene, the compound that gives them their vibrant orange color. Beta-carotene is a precursor to vitamin A, which is essential for several bodily functions.

Vision Health: Vitamin A is critical for maintaining good vision, especially in low light conditions. The antioxidants lutein and zeaxanthin in carrots also help protect the eyes from damaging blue light and reduce the risk of age-related macular degeneration and cataracts.
Immune System Support: Vitamin A is crucial for a strong immune system, helping the body produce antibodies to fight off infections.
Skin Health: The antioxidants in carrots protect skin cells from oxidative stress and environmental damage.

Celery's Anti-Inflammatory and Hydration Power

Celery, with its high water content (nearly 95%), is a champion of hydration and a valuable source of specific anti-inflammatory compounds.

Anti-Inflammatory Benefits: Celery contains powerful antioxidants and phytonutrients, including apigenin and luteolin, which have been shown in studies to reduce inflammation. This can be particularly beneficial for inflammatory conditions like arthritis.
Digestive Health: The combination of high water and fiber content aids in digestion and helps prevent constipation by adding bulk and softness to stool.
Heart Health: Celery's nutrients, such as potassium and phthalides, contribute to heart health by helping to regulate blood pressure and improve blood flow.

Head-to-Head Nutritional Comparison

To get a clearer picture of their differences, let's compare the nutrition of a medium raw carrot and a cup of chopped raw celery using data from the USDA.


Nutrient (Approximate)	Medium Carrot (61g)	1 Cup Chopped Celery	Key Insight
Calories	~25 kcal	~14 kcal	Celery is lower in calories.
Carbohydrates	~6g	~3g	Celery has fewer carbs.
Sugars	~2.8g	~1.9g	Celery is significantly lower in sugar.
Dietary Fiber	~1.7g	~1.6g	Both are excellent sources of fiber.
Vitamin A (IU)	~10,250 IU	~453 IU	Carrots are a massive source of Vitamin A.
Vitamin K (mcg)	~8 mcg	~29.6 mcg	Celery is a significantly better source of Vitamin K.
Potassium (mg)	~195 mg	~263 mg	Celery contains slightly more potassium per serving.
Water Content	High	Extremely High (95%)	Celery is exceptional for hydration.

Health Benefits: A Deeper Dive

While the nutritional table offers a great snapshot, looking at how these nutrients impact health provides more context.

Weight Management

Both vegetables are excellent for weight loss due to their low-calorie density. Their fiber content helps promote a feeling of fullness, which can reduce overall calorie intake. However, celery's extremely high water content and even lower calorie count make it a particularly light snack that can aid hydration while curbing hunger.

Heart Health

For heart health, both bring benefits. Carrots, with their fiber and potassium, help in managing cholesterol and blood pressure. Celery contributes with its unique compounds like phthalides, which relax smooth muscles in blood vessels, potentially lowering blood pressure. The antioxidant properties of both vegetables also protect against cellular damage that can contribute to heart disease.

Digestive Health

The fiber in both carrots and celery supports a healthy gut. Celery's very high water content, however, makes it particularly effective for promoting regular bowel movements and preventing constipation, contributing to overall digestive wellness.

Which to Choose for Specific Needs

Choosing between carrots and celery can come down to your specific health goals.

If you're focusing on eye health, immunity, or skin health, carrots are the clear winner due to their high vitamin A content.
If your goal is reducing inflammation, promoting hydration, or boosting vitamin K intake, celery offers superior benefits.
For weight management, both are excellent, but celery provides more water and slightly fewer calories for the same serving size.

How to Incorporate Carrots and Celery into Your Diet

There's no need to pick just one! Including both vegetables in your diet offers a more comprehensive range of nutrients and health benefits. Here are some simple ways to enjoy them:

Classic Snacking: Enjoy raw carrot and celery sticks with hummus, a nut butter, or a low-fat dressing.
Soups and Stews: Create a nutrient-rich base for your favorite soups, stews, and sauces using the classic mirepoix combination of carrots, celery, and onions.
Salads: Add shredded carrots for sweetness and crunch, or chopped celery for a crisp, fresh texture to any salad.
Juicing: Blend carrots, celery, and other greens for a nutrient-packed, hydrating drink. Just remember that juicing removes some of the dietary fiber.
Stir-Fries and Roasts: Add carrots and celery to stir-fries or roast them with other vegetables for a savory, caramelized flavor.

Conclusion: Which One Reigns Supreme?

Ultimately, determining which is healthier, carrots or celery, is not about finding a single 'winner.' Both are incredibly healthy, low-calorie, and versatile vegetables that belong in a balanced diet. The best approach is to enjoy both regularly to reap the full spectrum of their unique benefits. From carrots' powerful vision-supporting Vitamin A and antioxidants to celery's potent anti-inflammatory compounds and superior hydration, integrating both into your meals and snacks will significantly boost your overall health and wellness.

For more information on the digestive benefits of celery, you can visit the Mayo Clinic Health System.

Frequently Asked Questions

Celery has fewer calories. A medium raw carrot contains about 25 calories, while a cup of chopped celery contains only about 14 calories, making celery a slightly more calorie-efficient snack.

While both juices have benefits, celery juice is lower in sugar than carrot juice. However, juicing removes most of the fiber, so eating the whole vegetables is generally healthier for digestion.

Yes and no. Carrots are rich in beta-carotene, which the body converts to vitamin A, a crucial nutrient for eye health and vision, especially night vision. However, they will not give you superhuman sight if you already have a balanced diet.

Yes, celery is excellent for digestion. Its high water content and insoluble fiber help bulk up stool and keep things moving smoothly through the digestive tract, preventing constipation.

Both are great for weight loss due to their low calorie count and high fiber. Celery's extremely high water content may make it slightly more effective for feeling full and hydrated without adding significant calories.

Yes, both contain anti-inflammatory properties. Carrots have powerful antioxidants that protect against oxidative stress, while celery contains specific phytonutrients like apigenin and luteolin that have proven anti-inflammatory effects.

Carrots have more sugar than celery. A medium carrot contains around 2.8g of sugar, whereas a cup of chopped celery has only about 1.9g.

It is difficult to get a toxic dose of Vitamin A from carrots, but consuming large quantities of beta-carotene can cause a harmless condition called carotenemia, which turns the skin yellowish-orange. This resolves once intake is reduced.

Cooking can affect nutritional content, but often in different ways. Cooking can increase the bioavailability of beta-carotene in carrots, while some water-soluble vitamins like Vitamin C might be lost through boiling.