In this article
- Does celery have fiber? Stalk by stalk numbers
- Is celery a high fiber food?
- Celery vs other crunchy snack vegetables
- Which vegetables have the most fiber compared with celery?
- Where celery fits in a 28 gram day
- Does celery juice have fiber?
- What celery’s fiber and water do for you
- What else a cup of celery brings
- Easy ways to get more fiber out of celery
- The catch: celery can’t carry your fiber day alone
- Celery fiber: your questions answered
- Sources
Does celery have fiber? Yes, and the twist is where most people lose it. A cup of chopped celery has about 1.6 grams of fiber, but run those same stalks through a juicer and Cleveland Clinic says you strip away much of it.
Eaten whole, celery is one of the lowest calorie ways to add fiber. That cup has just 14 calories, according to USDA FoodData Central.
Below you’ll find how much fiber is in celery by the stalk and the cup, how it ranks against other crunchy vegetables, what celery juice really does, and why celery works best as a supporting player.
Does celery have fiber? Stalk by stalk numbers
USDA lists raw celery at 1.6 grams of fiber per 100 grams, with about 95.4 grams of water. Here’s what that looks like in the pieces you actually eat:
| Raw celery | Weight | Fiber | Calories |
|---|---|---|---|
| 1 small stalk (5 inch) | 17 g | 0.3 g | 2 |
| 1 medium stalk (7 1/2 to 8 inch) | 40 g | 0.6 g | 6 |
| 1 large stalk (11 to 12 inch) | 64 g | 1.0 g | 9 |
| 1 cup chopped | 101 g | 1.6 g | 14 |
| 2 medium stalks (FDA label) | 110 g | 2 g | 15 |
| 1 cup diced, boiled | 150 g | 2.4 g | 27 |
The FDA’s raw vegetable label rounds two medium stalks to 2 grams of fiber and 15 calories. That’s about 7% of the 28 gram Daily Value, from a snack that’s almost entirely water.
Cooked celery holds onto its fiber. USDA lists boiled celery at the same 1.6 grams per 100 grams as raw, and a cup of diced cooked celery packs a little more into the cup at about 2.4 grams.
Why a cooked cup holds more
The boost in the cooked cup comes from weight, not new fiber. A cup of diced boiled celery weighs about 150 grams, while a cup of chopped raw celery weighs about 101 grams, so the cooked cup simply fits more celery.
That’s useful if you cook celery into soups or a braise. About two thirds of a cup of cooked celery matches the fiber in a full cup of chopped raw celery.
Is celery a high fiber food?
Per serving, no. A cup of chopped celery covers under 6% of the Daily Value, which makes it a light source rather than a strong one.
Per calorie, celery is remarkable. You get about 11 grams of fiber for every 100 calories, since nearly all of its weight is water.
The trouble is volume. To reach just 5 grams of fiber from celery alone, you’d need about eight medium stalks, roughly 320 grams.
Celery vs other crunchy snack vegetables
Here’s how celery compares with other raw vegetables people reach for on a snack plate, using the FDA’s raw vegetable label servings:
| Raw vegetable (FDA serving) | Weight | Fiber | Calories |
|---|---|---|---|
| Broccoli, 1 medium stalk | 148 g | 3 g | 45 |
| Carrot, 1 medium | 78 g | 2 g | 30 |
| Bell pepper, 1 medium | 148 g | 2 g | 25 |
| Cauliflower, 1/6 medium head | 99 g | 2 g | 25 |
| Celery, 2 medium stalks | 110 g | 2 g | 15 |
| Cucumber, 1/3 medium | 99 g | 1 g | 10 |
| Radishes, 7 | 85 g | 1 g | 10 |
Celery ties carrots, peppers and cauliflower at 2 grams per serving, for fewer calories than any of them. Only broccoli clearly beats it among common raw snack vegetables.
Run the same label numbers per calorie and the order flips. Celery delivers about 13 grams of fiber per 100 calories on the FDA serving, compared with about 10 for cucumber and radishes, 8 for peppers and cauliflower, and under 7 for broccoli and carrots.
So which number should you care about? If you’re filling up on a tight calorie budget, celery’s ratio is hard to beat. If you simply want more grams in fewer bites, broccoli wins easily.
Mixing them is the easy win. A plate with two medium stalks of celery, a carrot and a medium stalk of broccoli gives you about 7 grams of fiber for under 100 calories.
Which vegetables have the most fiber compared with celery?
For bigger fiber numbers, you’ll want cooked vegetables. These are the leaders on the Dietary Guidelines list per cooked cup, alongside USDA’s figure for cooked celery:
| Cooked vegetable (1 cup) | Fiber | Calories |
|---|---|---|
| Artichoke | 9.6 g | 89 |
| Green peas | 8.8 g | 134 |
| Brussels sprouts | 6.4 g | 65 |
| Parsnips | 6.2 g | 110 |
| Winter squash | 5.7 g | 76 |
| Broccoli | 5.2 g | 54 |
| Celery, diced (USDA) | 2.4 g | 27 |
A cup of cooked artichoke has four times the fiber of a cup of cooked celery. Celery’s strength is how little it costs you in calories, not how much fiber it brings.
Want to know how many grams you’re aiming for each day? Our fiber calculator works out a personal target in seconds.
Where celery fits in a 28 gram day
Picture a regular weekday where celery shows up twice: once chopped into lunch and once on a snack plate. Here’s how a full day can reach the Daily Value, using figures from the Dietary Guidelines and the FDA’s raw vegetable label:
| Meal | What you eat | Fiber |
|---|---|---|
| Breakfast | 1 cup raspberries with yogurt | 8.0 g |
| Lunch | Chickpea salad: 1/2 cup chickpeas plus 1 cup chopped celery | 7.9 g |
| Snack | 2 medium celery stalks, 1 carrot, 1 medium broccoli stalk | 7 g |
| Dinner | 1/2 cup cooked lentils in a soup or stew | 7.8 g |
| Total | about 30.7 g |
Celery supplies about 3.6 grams of that total, roughly 12%. That’s a real contribution for around 30 calories, but the raspberries, chickpeas and lentils carry most of the load.
Notice what celery does well here. It bulks up the chickpea salad with crunch and water, and it makes the snack plate feel generous without adding much to your calorie count.
Swap the celery out and you’d lose a few grams. Swap the lentils out and you’d lose nearly 8, which shows where your attention matters most.
Does celery juice have fiber?
Myth vs fact: celery juice detoxes your body
Myth: A glass of celery juice flushes toxins out of your body.
Fact: Cleveland Clinic dietitian Amber Sommer notes that your liver is your body’s main detox system, and celery juice doesn’t boost it. She also points out that celery juice isn’t a miracle potion or medicine.
The bigger issue for fiber is what juicing removes. Cleveland Clinic says juicing strips away much of the fiber in celery, the part that helps you feel full and supports a healthy gut.
Store bought celery juice is often blended with other juices to hide the bitter taste, which adds sugar and calories. Sommer’s advice is simple: buy whole celery stalks rather than juice.
What celery’s fiber and water do for you
Cleveland Clinic lists fiber’s jobs as helping you stay full, steadying blood sugar, supporting healthy cholesterol and feeding your gut. Whole celery brings a small dose of all of that with every crunch.
Celery is also about 95% water, so it adds to your fluid intake. Cleveland Clinic notes that this hydration may support digestion, kidney function and skin.
Celery contains flavonoids, plant compounds that may help reduce inflammation, and phthalides, which may help relax blood vessel walls. Cleveland Clinic adds that celery works best for blood pressure as part of an overall eating pattern like the DASH diet.
If you’re adding more fiber for digestive comfort, our gut health guides walk you through building it up without the bloat.
What else a cup of celery brings
A cup of chopped raw celery, about 101 grams, provides the following according to USDA, with % Daily Value from the FDA:
- Vitamin K: about 30 micrograms, around 25% of the Daily Value.
- Folate: about 36 micrograms, around 9%.
- Potassium: about 263 milligrams.
- Sodium: about 81 milligrams, about 4% of the Daily Value.
That vitamin K figure is the standout. One cup of celery gives you a quarter of your daily needs for under 15 calories.
Easy ways to get more fiber out of celery
Because celery’s fiber adds up slowly, pairing it with richer foods matters more than eating it alone:
- Dip celery in hummus or bean dip so the dip brings extra fiber.
- Add a cup of diced celery to soups, stews and chili. Cooked, it gives you about 2.4 grams.
- Mix chopped celery into chicken, tuna or chickpea salad for crunch.
- Toss sliced celery with apples and walnuts for a quick slaw.
- Pair two large stalks with an ounce of almonds for about 5.5 grams of fiber.
Looking for more simple meals that build on everyday vegetables like celery? Our recipe eBooks are packed with easy, high-fiber ideas.
The catch: celery can’t carry your fiber day alone
To reach the full 28 gram Daily Value from raw celery alone, you’d need about 1,750 grams, or roughly 44 medium stalks.
That’s why celery works best as a supporting player. Use it to add crunch, water and a gram or two of fiber, then let beans, whole grains, fruit and higher fiber vegetables do the heavy lifting.
Celery fiber: your questions answered
Is celery high in fiber?
No, not per serving. A cup of chopped celery has about 1.6 grams of fiber, under 6% of the Daily Value, though it comes with only 14 calories.
How much fiber is in one stalk of celery?
A medium stalk, about 40 grams, has about 0.6 grams of fiber. A large 11 to 12 inch stalk has about 1 gram.
Does cooking celery change its fiber?
Not per 100 grams. USDA lists both raw and boiled celery at 1.6 grams per 100 grams, and a cup of diced cooked celery has about 2.4 grams.
Does celery juice have fiber?
Much less than whole celery. Cleveland Clinic notes that juicing strips away much of the fiber, so eating whole stalks is the better choice for fiber.
Is celery good for constipation?
It can help a little. Celery adds some fiber and a lot of water, but at 1.6 grams per cup it works best alongside higher fiber foods like beans, whole grains and fruit.
How many stalks of celery would I need for 5 grams of fiber?
About eight medium stalks, roughly 320 grams. Half a cup of cooked artichoke gets you close to that, at about 4.8 grams.
Which vegetables have more fiber than celery?
Most do per serving. A cooked cup of artichoke has 9.6 grams, green peas 8.8 and broccoli 5.2, compared with 2.4 grams for a cup of cooked celery.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Celery, raw (169988); Celery, cooked, boiled, drained, without salt (169989).” FoodData Central, SR Legacy. 2019. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Nutrition Information for Raw Vegetables.” 2017. www.fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2026. www.fda.gov
- Cleveland Clinic. “Celery Juice Is a Trendy Detox Drink, but Does It Actually Have Benefits?” 2024. health.clevelandclinic.org
