Celery, raw
FDC 169988NLEA serving (110 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 93 · +0 vs Vegetables medianCelery scores 93 of 100, an Elite band that ranks it 30th of 60 vegetables, a result built almost entirely on how little it costs calorically: just 14 calories per 100 g, with no single nutrient standing out enough to register among its top values.
It is eaten raw as a crunchy snack or dipping vessel, or cooked down as an aromatic base for soups and stocks alongside onion and carrot. A typical NLEA serving is 110 g, roughly two medium stalks, though on its own celery contributes little in the way of protein, fat or micronutrient density beyond its low calorie count.
See how this score is calculated, build a plate around celery, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | 1% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 3 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 1.3 g | |
| Protein | 0.69 g | 1% |
| Potassium | 260 mg | 6% |
| Calcium | 40 mg | 3% |
| Iron | 0.2 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 3.1 mg | 3% |
| Vitamin A | 22 µg | 2% |
| Vitamin E | 0.27 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | 1% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 88 mg | 4% |
| Carbohydrate | 3.3 g | 1% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 1.5 g | |
| Protein | 0.76 g | 2% |
| Potassium | 286 mg | 6% |
| Calcium | 44 mg | 3% |
| Iron | 0.22 mg | 1% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 3.4 mg | 4% |
| Vitamin A | 24 µg | 3% |
| Vitamin E | 0.3 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 169988Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Tomato powderDensity 93 vs 93Carrot, dehydratedDensity 94 vs 93Carrots, rawDensity 94 vs 93Original analysis by NutriVerdict
In the kitchen and how to use it
Raw celery has a crisp, watery crunch and a mild, slightly peppery flavor, most familiar as sticks served with peanut butter or dips, or diced fine as the aromatic base, alongside onion and carrot, for soups, stocks, braises, and stuffing. Its stalks also add crunch to tuna and chicken salad, while the leafy tops can be chopped like an herb into salads, soups, or stocks for extra flavor instead of being thrown away. Thinly sliced celery brings texture to a simple green salad, and whole stalks are a classic garnish stirred into a Bloody Mary, standing in for a stirring stick as much as a snack, especially the leafy tender inner stalks.
Choose bunches with tight, firm stalks and fresh, unwilted leaves, and store celery wrapped or in a container in the refrigerator, where it stays crisp for a couple of weeks; standing cut stalks in a glass of water can help revive limp celery. At just 14 calories per 100g, celery is a low calorie way to add volume, crunch, and a mild vegetable flavor to a plate or a mix of chopped vegetables, without contributing much in the way of calories or sugar, just 1.34 grams per 100g.
Frequently asked questions about celery, raw
How many calories are in celery?
Just 14 calories per 100g, making it one of the lowest calorie vegetables.
How do you store fresh celery?
Wrap it or keep it in a container in the refrigerator, where it stays crisp for a couple of weeks.
What can you do with celery besides eat it raw as a snack?
Dice it as an aromatic base for soups and stocks alongside onion and carrot, or add it to tuna and chicken salad for crunch.