Celery Calories, Nutrition
Protein, Carbs, Potassium, Fiber, Fats
Written by Sky Taylor, Diet Bites
A Popular Food Choice for Dieters
It's generally right there on the meal plate of most dieters, right alongside the cucumbers, carrots and cabbage. And rightfully so as celery is so minimal in caloric values that it almost serves as a free food.
One cup of the stuff contains a skinny 16 kcals. A giant single stalk that is about a foot long contains only 10 kcals.
Health Benefits Related to Luetein + Zeaxanthin
There are other benefits associated with this super food. Celery contains Luetein + zeaxanthin , major carotenoids (plant pigments with deep vibrant orange, red and yellow colors) which can reduce the risk of degenerative diseases.
How they exactly work remains a mystery but it is believed by scientists that they may react like antioxidants which can prevent a plethora of health ills and unwanted conditions.
Just a short list include the following: atherosclerosis, cataracts, premature ageing in addition to diseases associated with ageing such as macular degeneration.
As to the combination of luetein and zeaxanthin, both can be found in the macula of the eye in the human body. This part of the eye is responsible for giving us the sharpest, detailed vision as possible.
These two carotenoids may work together in protecting our macula by filtering light rays that can cause damage to the eye.
Health studies show that individuals who are older and who have more carotenoid-rich foods in their daily diet experience far less issues with the eye including degeneration, blindness, and cataracts.
Just a few great reasons to add celery to your eating plan whether dieting or not.
Healthy Celery Combinations
Peanut, Almond, Hazelnut and Cashew butters spread onto celery.
Pimento spread prepared with light Mayo as a spread. I could actually make a light meal out of this combination!
Add chopped celery to a mixture of fresh OR fruit and nuts for added healthy benefits.
Waldorf Salad: this is a mixture of chopped celery, chopped apples, walnuts and light Mayo. It's delicious!
Add celery to your soup pot for flavor and a burst of health.
Celery sticks make a great pairing with carrot sticks for the lunch pail or plate.
Calories, Carbs & Other Nutritional Values of Celery
|
Energy, Vitamins, Minerals |
Unit Measures |
1 cup chopped |
1 stalk, large (11"-12" long) |
1 stalk, medium (7-1/2" - 8" long) |
1 stalk, small (5" long) |
1 strip (4" long) |
|---|---|---|---|---|---|---|
|
Ash |
g
|
0.76 |
0.48 |
0.30 |
0.13 |
0.03 |
|
Aspartic acid |
g
|
0.118 |
0.075 |
0.047 |
0.020 |
0.005 |
|
Caffeine |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Calcium, Ca |
mg
|
40 |
26 |
16 |
7 |
2 |
|
Calories |
kcal
|
16 |
10 |
6 |
3 |
1 |
|
Carbohydrate |
g
|
3.00 |
1.90 |
1.19 |
0.50 |
0.12 |
|
Carotene, alpha |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Carotene, beta |
mcg
|
273 |
173 |
108 |
46 |
11 |
|
Cholesterol |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Choline, total |
mg
|
6.2 |
3.9 |
2.4 |
1.0 |
0.2 |
|
Copper, Cu |
mg
|
0.035 |
0.022 |
0.014 |
0.006 |
0.001 |
|
Cystine |
g
|
0.004 |
0.003 |
0.002 |
0.001 |
0.000 |
|
Monounsaturated Fat |
g
|
0.032 |
0.020 |
0.013 |
0.005 |
0.001 |
|
Polyunsaturated Fat |
g
|
0.080 |
0.051 |
0.032 |
0.013 |
0.003 |
|
Saturated Fat |
g
|
0.042 |
0.027 |
0.017 |
0.007 |
0.002 |
|
Fiber, total dietary |
g
|
1.6 |
1.0 |
0.6 |
0.3 |
0.1 |
|
Fluoride, F |
mcg
|
4.0 |
2.6 |
1.6 |
0.7 |
0.2 |
|
Folate, DFE |
mcg_DFE
|
36 |
23 |
14 |
6 |
1 |
|
Folate, food |
mcg
|
36 |
23 |
14 |
6 |
1 |
|
Folate, total |
mcg
|
36 |
23 |
14 |
6 |
1 |
|
Folic acid |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Fructose |
g
|
0.52 |
0.33 |
0.20 |
0.09 |
0.02 |
|
Galactose |
g
|
0.67 |
0.42 |
0.26 |
0.11 |
0.03 |
|
Glucose (dextrose) |
g
|
0.56 |
0.35 |
0.22 |
0.09 |
0.02 |
|
Glutamic acid |
g
|
0.091 |
0.058 |
0.036 |
0.015 |
0.004 |
|
Glycine |
g
|
0.021 |
0.013 |
0.008 |
0.004 |
0.001 |
|
Iron, Fe |
mg
|
0.20 |
0.13 |
0.08 |
0.03 |
0.01 |
|
Lutein + zeaxanthin |
mcg
|
286 |
181 |
113 |
48 |
11 |
|
Lycopene |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Lysine |
g
|
0.027 |
0.017 |
0.011 |
0.005 |
0.001 |
|
Magnesium, Mg |
mg
|
11 |
7 |
4 |
2 |
0 |
|
Maltose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Manganese, Mn |
mg
|
0.104 |
0.066 |
0.041 |
0.018 |
0.004 |
|
Methionine |
g
|
0.005 |
0.003 |
0.002 |
0.001 |
0.000 |
|
Niacin |
mg
|
0.323 |
0.205 |
0.128 |
0.054 |
0.013 |
|
Pantothenic acid |
mg
|
0.248 |
0.157 |
0.098 |
0.042 |
0.010 |
|
Phenylalanine |
g
|
0.020 |
0.013 |
0.008 |
0.003 |
0.001 |
|
Phosphorus, P |
mg
|
24 |
15 |
10 |
4 |
1 |
|
Phytosterols |
mg
|
6 |
4 |
2 |
1 |
0 |
|
Potassium, K |
mg
|
263 |
166 |
104 |
44 |
10 |
|
Proline |
g
|
0.018 |
0.012 |
0.007 |
0.003 |
0.001 |
|
Protein |
g
|
0.70 |
0.44 |
0.28 |
0.12 |
0.03 |
|
Retinol |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Riboflavin |
mg
|
0.058 |
0.036 |
0.023 |
0.010 |
0.002 |
|
Selenium, Se |
mcg
|
0.4 |
0.3 |
0.2 |
0.1 |
0.0 |
|
Serine |
g
|
0.020 |
0.013 |
0.008 |
0.003 |
0.001 |
|
Sodium, Na |
mg
|
81 |
51 |
32 |
14 |
3 |
|
Starch |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Sucrose |
g
|
0.11 |
0.07 |
0.04 |
0.02 |
0.00 |
|
Sugars, total |
g
|
1.85 |
1.17 |
0.73 |
0.31 |
0.07 |
|
Theobromine |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Thiamin |
mg
|
0.021 |
0.013 |
0.008 |
0.004 |
0.001 |
|
Threonine |
g
|
0.020 |
0.013 |
0.008 |
0.003 |
0.001 |
|
Tocopherol, beta |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Tocopherol, delta |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Tocopherol, gamma |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Total lipid (fat) |
g
|
0.17 |
0.11 |
0.07 |
0.03 |
0.01 |
|
Vitamin A, IU |
IU
|
453 |
287 |
180 |
76 |
18 |
|
Vitamin B-12 |
mcg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin B-6 |
mg
|
0.075 |
0.047 |
0.030 |
0.013 |
0.003 |
|
Vitamin C |
mg
|
3.1 |
2.0 |
1.2 |
0.5 |
0.1 |
|
Vitamin E |
mg
|
0.27 |
0.17 |
0.11 |
0.05 |
0.01 |
|
Vitamin K |
mcg
|
29.6 |
18.8 |
11.7 |
5.0 |
1.2 |
|
Zinc, Zn |
mg
|
0.13 |
0.08 |
0.05 |
0.02 |
0.01 |
Return to Food Calorie & Nutrition Index
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Bites is a Trademark