Celery Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
0
Low GL
This food's glycemic index is 15, which is Low GI.
Celery is one of the safest vegetables for blood sugar management. With only about 1.6 g of net carbs per cup and a glycemic load near zero, it has essentially no measurable effect on glucose levels. It can be eaten freely as a snack, in salads, or as a crunchy addition to meals. This is general nutrition information, not medical advice — people with diabetes should confirm their dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Celery has a very low GI of about 15 — one of the lowest values among common vegetables.
One cup of chopped celery contains only 1.6 g of net carbs and 16 calories.
Celery is about 95% water by weight, contributing to its negligible glycemic impact.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup, chopped (101 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
3.5g
Net carbs
1.6g
total carbs minus fiber
Fiber
1.9g
slows the glucose rise
- Sugars
- 2.1g
- Protein
- 0.7g
- Calories
- 16kcal
Notable nutrients
- Vitamin K29.8 mcg
- Potassium263 mg
- Folate36.4 mcg
- Vitamin C3.1 mg
- Calcium40.4 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — negligible impact on blood sugar
Celery is one of the safest vegetables for blood sugar management. With only about 1.6 g of net carbs per cup and a glycemic load near zero, it has essentially no measurable effect on glucose levels. It can be eaten freely as a snack, in salads, or as a crunchy addition to meals. This is general nutrition information, not medical advice — people with diabetes should confirm their dietary choices with their care team.
Portion guidance
Celery can be eaten in virtually unlimited quantities without concern for blood sugar. A full cup of chopped celery contains only about 1.6 g of net carbs. Even eating several whole stalks at once would contribute minimal carbs and negligible glycemic load. The only caveat is what you pair it with — peanut butter, dips, or cheese add significant calories and carbs that change the glycemic picture of the snack.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw
Little effectRaw celery has the lowest possible glycemic impact because its cell structure is intact and its minimal starch is digested slowly. This is the most blood-sugar-friendly preparation.
Juicing celery
Raises GIJuicing removes the fiber and concentrates the natural sugars, modestly raising the glycemic impact. However, even celery juice has very low sugar content compared to fruit juices and remains low-GI.
Cooking (braising, steaming, or boiling)
Raises GICooking celery softens its cell walls and makes its small amount of carbohydrate slightly more available for digestion. The effect is minimal because total carbs are so low, but cooked celery will have a marginally higher GI than raw.
Pairing with high-fat dips or nut butters
Little effectAdding peanut butter, cream cheese, or ranch dressing does not meaningfully change the GI of celery itself, but it does add calories, fat, and sometimes sugar. The overall meal's glycemic load depends on the dip, not the celery.
Pairing tip
Celery pairs well with lean protein sources like hummus, Greek yogurt dip, or tuna salad for a balanced snack. Avoid sugary peanut butters or creamy dressings with added sugar if you are concerned about overall glycemic load. For a low-GI snack, enjoy raw celery sticks with a small portion of almond butter or a sprinkle of salt and lemon juice.
Why GI numbers vary
Celery's GI is consistently reported as very low — around 15 — across available sources. Because celery contains minimal carbohydrate (roughly 3.5 g total per cup, mostly fiber), its glycemic impact is negligible regardless of preparation. The small variation that exists (e.g., 15 vs. 20) is not practically meaningful for blood sugar management. We report a single value of 15 as representative, with the understanding that any value under 20 is functionally equivalent for this food.
Not medical advice. This page is general nutrition information about Celery. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Celery has a very low glycemic index of about 15, placing it firmly in the low-GI category. Because celery is roughly 95% water and contains very little carbohydrate, its GI is among the lowest of all vegetables. Even accounting for minor variation across sources, celery consistently ranks as a negligible-impact food on blood sugar.
Yes, celery is an excellent choice for people with diabetes. It has virtually no effect on blood sugar due to its minimal carbohydrate content and high water and fiber content. It can be eaten freely as a snack, added to meals for crunch, or used as a low-calorie vehicle for dips. People with diabetes should still be mindful of what they pair with celery — high-sugar dips or dressings can change the glycemic picture. This is general nutrition information, not medical advice.
Celery juice has a slightly higher glycemic impact than whole celery because juicing removes the fiber, but the effect is still very small. A cup of celery juice contains about 4–5 g of sugar from natural sources, which is far less than fruit juices. For most people, celery juice will not cause a meaningful blood sugar spike, but it is not as neutral as eating whole celery stalks.
Yes, celery is essentially a free food on low-carb and keto diets. One cup of chopped celery has only about 1.6 g of net carbs, meaning you would need to eat several pounds to approach a meaningful carb count. It is an ideal vegetable for adding volume, crunch, and hydration to meals without affecting ketosis or daily carb limits.
Celery provides vitamin K, potassium, folate, and antioxidants like apigenin and luteolin. It is also a good source of hydration due to its high water content. Some research suggests compounds in celery may have anti-inflammatory and blood-pressure-lowering effects, though these claims require more evidence. Celery is a nutrient-dense, low-calorie food that supports overall health regardless of its glycemic profile.
Related Articles
Caramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreBell Pepper Glycemic Index, Load & Nutrition
Bell peppers have a very low glycemic index of about 15 and a negligible glycemic load. Full nutrition facts, diabetes-friendliness verdict, and prep tips.
Read moreBrussels Sprout Glycemic Index, Load & Nutrition
Brussels sprouts have a very low GI of around 15 and negligible glycemic load — 3 g net carbs per serving. GL, nutrition, and diabetes verdict included.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026