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Asparagus vs Celery: Calories Compared
Celery is lower in calories (16 vs 20 per 100g). Asparagus has 2.2g protein per 100g versus 0.7g in Celery.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Celery at 6 kcal (40g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and celery contributes 0.3% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Asparagus | Celery |
|---|---|---|
| Calories | 20 kcal | 16 kcal |
| Protein | 2.2g | 0.7g |
| Carbohydrates | 3.9g | 3g |
| of which Sugars | 1.9g | 1.3g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0g | 0g |
| Fibre | 2.1g | 1.6g |
| Sodium | 2mg | 80mg |
| Potassium | 202mg | 260mg |
| Calcium | 24mg | 40mg |
| Iron | 2.1mg | 0.2mg |
| Vitamin C | 5.6mg | 3.1mg |
| Vitamin A | 38µg | 22µg |
| Selenium | 2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Asparagus has more (20kcal vs 16kcal per 100g) — a difference of 4kcal. Celery is the lower-calories option if that is your priority.
- Protein: Asparagus has more (2.2g vs 0.7g per 100g) — a difference of 1.5g. Asparagus is the stronger source of protein here.
- Carbohydrates: Asparagus has more (3.9g vs 3g per 100g) — a difference of 0.9g.
- Sugars: Asparagus has more (1.9g vs 1.3g per 100g) — a difference of 0.6g. Celery is the lower-sugars option if that is your priority.
- Fat: Celery has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Asparagus has more (2.1g vs 1.6g per 100g) — a difference of 0.5g. Asparagus is the stronger source of fibre here.
- Sodium: Celery has more (80mg vs 2mg per 100g) — a difference of 78mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Celery has more (260mg vs 202mg per 100g) — a difference of 58mg. Celery is the stronger source of potassium here.
- Calcium: Celery has more (40mg vs 24mg per 100g) — a difference of 16mg. Celery is the stronger source of calcium here.
- Iron: Asparagus has more (2mg vs 0mg per 100g) — a difference of 2mg. Asparagus is the stronger source of iron here.
- Vitamin c: Asparagus has more (6mg vs 3mg per 100g) — a difference of 2mg. Asparagus is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 22µg per 100g) — a difference of 16µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 0µg per 100g) — a difference of 2µg. Asparagus is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Asparagus | % DV | Celery | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Celery is the lower-calorie option at 16 kcal per 100g. If you need more protein, Asparagus provides more at 2.2g per 100g. For lower carbohydrates, Celery has fewer carbs at 3g per 100g.
Both asparagus and celery can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Asparagus or Celery?
Asparagus has 20 calories per 100g while Celery has 16 calories per 100g. Asparagus is higher in calories by 4 kcal per 100g.
Which has more protein, Asparagus or Celery?
Asparagus contains 2.2g of protein per 100g. Celery contains 0.7g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Celery?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Celery has 16 kcal, 0.7g protein, 3g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Asparagus or Celery?
Asparagus contains 2.1g of fibre per 100g, and Celery contains 1.6g per 100g. Asparagus has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Celery?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 stalk of celery (40g) is around 6 calories — a difference of 3 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Celery in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).