Celery nutritional information is easiest to understand when you look at a measured serving of raw stalks, rather than relying on claims about celery water or a single stalk. This simple celery snack pairs crisp chopped celery with a quick yogurt dip, making it easy to see what a practical portion contains and how serving size changes the numbers.
Ingredients
- 2 cups sliced raw celery, about 200 g (roughly 4 medium stalks)
- ½ cup plain low-fat Greek yogurt, 120 g
- 1 teaspoon lemon juice, 5 ml
- 1 tablespoon chopped fresh parsley, about 4 g
- ⅛ teaspoon fine salt, about 0.75 g, or to taste
- ⅛ teaspoon freshly ground black pepper, about 0.25 g
Instructions
- Rinse the celery stalks under cool running water, rubbing away any visible soil. Trim off the leafy tops and the dry base. Slice the stalks crosswise into bite-size pieces; include tender leaves if you like their stronger, herbaceous flavor.
- Put the yogurt, lemon juice, parsley, salt, and pepper in a small bowl. Stir until evenly combined, then taste. Add another teaspoon of lemon juice for more tang or a pinch of salt if needed.
- Divide the celery between two plates and serve with the dip. For a more consistent portion, use a kitchen scale to divide the sliced celery into two 100 g servings. The recipe is ready immediately and does not require cooking.
Tips
- Use a consistent reference portion. Nutrition figures vary with stalk size. Weighing 100 g of edible celery is more reliable than counting stalks when comparing labels or food databases.
- Check the yogurt label. Plain Greek yogurt differs in fat, protein, and sodium by brand. A dairy-free unsweetened yogurt works as a substitute, though its nutrition can differ substantially.
- Keep celery crisp. If the stalks look limp, trim the dry ends and stand them in cold water in the refrigerator for about 20 minutes, then drain and dry before serving.
- Season gradually. Yogurt and celery can both taste mild, but salt levels vary among dips and add-ins. Start with the measured amount and adjust after tasting.
Serving Suggestions
Serve this as a two-person snack, a light starter, or a crunchy side alongside a sandwich or grain bowl. The dip is intentionally mild, so it also works next to spiced foods without competing with them. For a simple lunch plate, add whole-grain crackers and a piece of fruit; these additions make the meal more substantial but also change the overall nutrition.
For a more useful nutrition comparison, serve the same measured quantity of celery each time. One hundred grams of raw celery is approximately 2 cups sliced, although the exact volume depends on how thickly it is cut. A common reference value for 100 g raw celery is about 14 calories, 3 g carbohydrate, 1.6 g fiber, 0.7 g protein, and 0.2 g fat. It also contains water and small amounts of several micronutrients, including vitamin K and potassium. Values vary by variety, growing conditions, and database, so use a product label or a reputable food-composition database for precise tracking.
These figures describe celery alone, not the yogurt dip. The dip adds calories, protein, and potentially sodium; consult the yogurt’s label and account for the full amount you eat. A tablespoon of creamy dressing, nut butter, or cheese also changes the nutrition considerably, even if the celery portion stays the same. Celery’s low energy content per 100 g does not mean every celery-based snack has the same nutrition.
Variations
- Herb and garlic dip: Stir ¼ teaspoon garlic powder (about 0.8 g) and 1 teaspoon chopped dill (about 1 g) into the yogurt. Fresh garlic can be more pungent, so begin with a small amount.
- Crunchy topping: Sprinkle the celery with 1 tablespoon sunflower seeds (about 9 g) just before serving. This adds crunch and changes the calories, fat, and mineral totals.
- Plant-based version: Use ½ cup unsweetened soy yogurt, 120 g, and check its label for protein and sodium. Coconut-based alternatives tend to have a different fat profile and may taste sweeter.
- Simple celery reference serving: Skip the dip and weigh out 100 g raw celery. This is the clearest option when the purpose is to understand celery’s nutrition by itself, rather than the nutrition of a complete snack.
Storage and Reheating
For best crunch, keep washed and thoroughly dried celery in an airtight container in the refrigerator and use it within about 5 to 7 days; discard it sooner if it becomes slimy, develops an off odor, or shows mold. You can store cut celery submerged in fresh cold water in a covered container for up to 5 days, changing the water every day or two. Drain and dry it before serving.
Refrigerate the yogurt dip promptly in a covered container and use it within 3 to 4 days. Keep the celery and dip separate until serving so the pieces stay crisp. Do not leave the prepared snack at room temperature for more than 2 hours, or more than 1 hour if the temperature is above 90°F (32°C). This is a cold snack, so reheating is not appropriate. Freezing raw celery is not recommended for a crisp snack because it softens when thawed.
Frequently Asked Questions
How many calories are in 100 g of celery?
Raw celery is commonly listed at about 14 calories per 100 g. Treat that as an approximate reference: stalk size, trimming, and the data source can affect the number. Dips and toppings are not included.
How much does one stalk of celery weigh?
There is no fixed weight because stalks vary in length and thickness. For a useful estimate, weigh the edible portion after trimming. This recipe uses about 200 g of sliced celery, divided into two 100 g servings.
Is celery a source of fiber?
Yes. A 100 g portion has roughly 1.6 g of fiber in common nutrition references. The amount you get depends on the portion eaten; figures can vary slightly across databases.
Does cooking change celery’s nutrition?
Cooking changes texture and can affect the amount of some nutrients retained, while the final values also depend on the method and whether cooking liquid is discarded. This recipe uses raw celery, so its nutrition reference applies to the uncooked vegetable.
Can I make the dip ahead?
Yes. Stir it together up to 3 days ahead and keep it covered in the refrigerator. Give it a quick stir before serving, and keep it separate from the celery until you are ready to eat.
Why do nutrition websites show different celery numbers?
They may use different serving weights, varieties, trimming assumptions, or food-composition records. Compare values on the same basis—ideally per 100 g—and remember that a volume measure such as a cup can vary with the size of the cut pieces.
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