This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Choosing foods for your weight loss diet can be confusing with all the options. What about celery, is it good for weight loss?
Celery is the vegetable that is a long crunchy stalk. You can eat it both as a snack or use celery in cooking.
Like the many vegetables, many people will benefit in terms of weight loss by eating more celery. Find out just how good celery is.
Micronutrients in celery
The first thing to look at is the amount of micronutrients in celery.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw celery provides you with approximately (1):
- Vitamin K: 37% of the DV (Daily Value)
- Vitamin A: 9% of the DV
- Folate: 9% of the DV
- Potassium: 7% of the DV
- Vitamin C: 5% of the DV
- Manganese: 5% of the DV
And a few other vitamins and minerals in less significant amounts. These are not the biggest amounts of vitamins and minerals compared to many other whole foods.
That being said, the vitamins and minerals in celery are still a nice addition. If consuming more vitamins and minerals is your goal celery is not the best choice.
Celery does contain certain kinds of antioxidants, substances that help your body deal with oxidative damage.
Fiber in celery for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Celery contains around 1.6 grams of fiber per 100 grams.
That is a decent amount of fiber per 100 grams compared to other whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in celery you can reduce the time you spend craving for food a bit.
Can celery help you lose weight?
You still need a final piece of the puzzle. The amount of calories in celery
Celery contains 16 calories per 100 grams. 11.7 of these calories come from the carbohydrates (3.4 g per 100 grams of which 1.6 g fiber).
You can almost certainly fit in celery on low carb diets like the keto diet.
The amount of calories in celery is very low. One of the lowest calorie vegetables there is. At the same time celery is still decent in fiber.
This makes it so celery helps you feel fuller without adding a lot of calories to your daily count. This helps you eat less higher calorie food. In turn this leads to weight loss for a lot of people.
If you are not losing weight while eating celery you should look at the rest of your diet and lifestyle habits first.
Does celery help you lose belly fat?
Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.
Since celery will likely help you lose weight in general this vegetable can also help you lose belly fat once your body wants to lose fat in your abdominal area.
How to eat celery for weight loss
You can eat celery as a snack on its own but it can also be a part of healthy recipes. Here are some healthy ways to eat celery for weight loss:
The thing is that by juicing you remove the fiber from food, in this example celery. Fiber is one of the best weight loss nutrients so not something you want to miss out on.