Celery

Food · Vegetable · Food, Typed Supps

Famous for being low-calorie, but the real story is fibre and potassium.

Stage by stage

Intake (Fibrous stalk chewed): Its fibrous stalk requires thorough chewing.
Stomach (Fiber slows digestion): Fiber begins slowing gastric emptying.
Small intestine (Potassium & fibre absorbed): Potassium and fibre are absorbed in the small intestine.
Bloodstream (Potassium supports fluid balance): Absorbed potassium supports fluid balance and, over time, healthy blood pressure.

Timing

Works well raw for its fibre, or cooked as an aromatic base where the flavor mellows.

Time to effect

Weeks: Regular intake contributes modestly to potassium and vitamin K status over time.

Allergens

Contains: Celery. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free.

In season

July to November in the northern hemisphere, January to May in the southern.

Satiety

The satiety index is measured on 240 kcal servings. At 18 kcal per 100 g that is 1.4 kg of this, which is not a serving anyone eats — so the index has nothing to say about it.

Environmental footprint

0.5 kg CO2e and 108 litres of freshwater per kg, matched to "Other vegetables" in Poore & Nemecek (2018), Science 360.

Cost band

Cheap — roughly £2.5 per kg, as a band midpoint rather than a price.

Key nutrients

Fiber
Potassium
Vitamin K
Antioxidant compounds

Nutrition per 100g

Calories: 17.7
Protein: 0.6g
Carbohydrate: 2.8g
of which sugars: 1.8g
Fat: 0.1g
of which saturated: 0g
Fibre: 1.6g
Sodium: 90mg

Food vs. supplement

The idea that celery burns more calories chewing it than it contains is a myth, but it is a genuinely good low-calorie way to add fibre, potassium, and volume to meals compared to more calorie-dense sides.

Kitchen tip

Store it wrapped tightly in foil rather than a plastic bag — it keeps noticeably crisper for longer that way.

Common myth

Celery has negative calories. In reality: Digesting it does burn a small amount of energy, but nowhere near as much as the calories it actually provides — the "negative calorie" idea is not supported.