Vegetables and starchy roots
Celery
Celery is 95% water, so 100 g (3.5 oz) brings only 14 kcal and 1.6 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 14 kcal/100 g | +2 |
| Protein: 4.9 g/100 kcal | +1 |
| Fiber: 11.4 g/100 kcal | +2 |
| Solid food with 95.4 g of water | +1 |
| Sum | 7 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 4 primary
- Data
- USDA FDC 169988
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 6 kcal per serving
- 14 kcal per 100 g (3.5 oz)
- Protein
- 0.3 g per serving
- 0.7 g per 100 g (3.5 oz)
- Carbohydrates
- 1.2 g per serving
- 3 g per 100 g (3.5 oz)
- of which sugars
- 0.5 g per serving
- 1.3 g per 100 g (3.5 oz)
- Fiber
- 0.6 g per serving
- 1.6 g per 100 g (3.5 oz)
- Fat
- 0.1 g per serving
- 0.2 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 38.2 g per serving
- 95.4 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Celery, raw (FDC ID 169988), accessed September 23, 2026.
A typical 40 g (1.5 oz) serving provides about 6 kcal, 0.3 g of protein, and 0.6 g of fiber.
What it is and how to eat it
Celery (Apium graveolens) is a plant with long, crunchy stalks, sold in bunches or already cut into sticks, whose leaves are also used for flavor. It is called apio in Spain and most of Latin America, but in Venezuela that name usually means arracacha, a different root, and celeriac is a variety of the same celery grown for its root. This page covers raw celery, with 14 kcal, 95.4 g of water and 1.6 g of fiber per 100 g according to USDA.
A medium stalk, about 40 g (1.4 oz), provides about 6 kcal and 0.3 g of protein, so it is a crunchy snack that adds almost no calories, but it does not provide the protein the 2025 nutrition advisory on GLP-1 therapy suggests eating first. It works best alongside protein, as in the chicken salad with apple, celery, and yogurt, or cooked in broths and sofritos. Raw celery has tough strings, so removing them with a peeler or eating it cooked makes it easier to chew, and with 1.6 g of fiber per 100 g it is not one of the high-fiber foods the same advisory suggests avoiding in the first few days of treatment.
What the evidence says
I have not found any reliable source supporting the idea that celery has "negative calories", that is, that digesting it uses more energy than it provides; what has been measured is its energy, 14 kcal per 100 g and about 6 kcal per medium stalk according to USDA. The EU register lists as non-authorized the assessed claims that credited it with helping the kidneys eliminate water, "draining" the body or supporting normal bladder function. Celery is one of the 14 allergens the EU requires to be emphasized in the ingredients list (Regulation (EU) No 1169/2011, Annex II), so if you are allergic, check broths, ready-made soups and spice blends.
Recipes with this food
Chicken salad with apple, celery, and yogurt33.5 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about celery
How many grams of protein are in a 40 g (1.5 oz) serving of celery?
100 g (3.5 oz) of celery has 0.7 g of protein. A typical 40 g (1.5 oz) serving has about 0.3 g of protein. That is 4.9 g of protein per 100 kcal.
How many kcal are in a 40 g (1.5 oz) serving of celery?
100 g (3.5 oz) of celery has 14 kcal. A typical 40 g (1.5 oz) serving has about 6 kcal. That is a very low energy density.
How much fiber is in a 40 g (1.5 oz) serving of celery?
100 g (3.5 oz) of celery has 1.6 g of fiber. A typical 40 g (1.5 oz) serving has about 0.6 g of fiber.
Does celery keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 14 kcal/100 g) + 1 (protein: 4.9 g/100 kcal) + 2 (fiber: 11.4 g/100 kcal) + 1 (solid food with 95.4 g of water) = 7; capped at 5. It is an estimate based on its composition, not a measurement in people.
How does celery fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about celery on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of celery?
We use 40 g (1.5 oz) as a typical serving. That amount provides about 6 kcal, 0.3 g of protein, and 0.6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Celery, raw (FDC ID 169988).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex II, substances causing allergies or intolerances).accessed .