This classic celery-peanut butter-raisin snack delivers about 120–150 calories per stick with fiber, protein, and healthy fats.
Light Build
Standard Build
Hearty Build
Classic With Peanut Butter
- Good protein for size
- More fat = more fullness
- Unsalted trims sodium
Balanced
Almond Butter Twist
- Similar protein range
- Vitamin E bonus
- Toasted notes
Nutty
Cream Cheese Treat
- Milder flavor
- Lower fiber
- Watch sat fat
Soft & Sweet
What Goes Into The Nutrition Numbers
The calorie range comes from three parts: the rib, the spread, and the dried fruit. A small rib brings only a few calories. The spread carries most of the energy through fats and a little protein. The dried fruit raises carbs and adds chew.
For a standard stick, think one small rib, one tablespoon of peanut butter, and one tablespoon of raisins. That blend lands near 130–140 calories with about 3–5 grams of protein, 7–14 grams of fat, and 10–16 grams of carbs. Sodium shifts with the spread you pick.
| Item | Typical Amount | Approx. Nutrition |
|---|---|---|
| Celery rib | 1 small rib (≈38–64 g) | ~6–9 kcal • ~1 g fiber • ~50 mg sodium |
| Peanut butter | 1 tbsp (16 g) | ~94–96 kcal • ~8 g fat • ~3–4 g protein |
| Raisins | 1 tbsp (9–10 g) | ~27–30 kcal • ~7–8 g carbs • ~0.3 g fiber |
| Per stick | — | ~130–140 kcal • ~3–5 g protein • ~2–3 g fiber |
Ants-On-A-Log Nutrition Guide
Macros shift with simple swaps. Smooth peanut butter or crunchy peanut butter sit near the same energy. Unsalted jars cut sodium. Almond butter keeps protein in a similar zone and adds vitamin E. Cream cheese drops protein and fiber while raising saturated fat.
Raisin size matters a bit. A packed spoon adds sugar and calories. A level spoon trims both yet still gives pop. If you’re watching added sugars, the best lever is the dried fruit portion. The American Heart Association advises keeping added sugars to about 6% of daily energy; that’s near 25–36 grams per day for most adults, so a light hand helps AHA added sugar limits.
How To Portion Without Measuring Cups
Use the rib as the guide. Fill the channel so the spread sits flush with the cut edge. That’s near one tablespoon on a small rib. Add a single row of raisins with small gaps. That row equals about a tablespoon. This “flush fill plus single row” pattern keeps a stick in the mid-calorie range.
Smart Swaps For Dietary Needs
Need lower sodium? Pick an unsalted jar. Need lower saturated fat? Choose a nut butter with more unsaturated fat or a light ricotta. Need more protein? Add a few hemp hearts on top, or pair the snack with milk or Greek yogurt.
Micros: Fiber, Vitamins, And Minerals
That snap from the rib brings water, potassium, and a little fiber. Nut butter contributes magnesium, phosphorus, and a touch of vitamin E. Raisins add iron and more potassium. The fiber tally per stick usually lands near 2–3 grams when you keep a level spoon of each component.
Where The Numbers Come From
Peanut butter sits near 188–191 calories per two tablespoons, or about 94–96 per tablespoon, with around 7 grams of protein per two tablespoons. Celery runs near 6–9 calories per rib depending on size. A level tablespoon of raisins adds about 27–30 calories. These figures come from standard nutrient databases built on lab data, such as USDA FoodData Central.
Make It Fit Different Goals
Weight-Aware Build
Go with smaller ribs and a thin layer of spread. Keep the spoon level, not heaping. Skip a few raisins to dial back sugar. Two sticks built this way land near 220–240 calories while keeping crunch and satisfaction.
Protein-Forward Build
Use a full tablespoon of nut butter and sprinkle crushed peanuts or hemp hearts along the channel. Pair with a glass of milk or a hard-boiled egg on the side. You’ll raise protein to about 7–10 grams per two sticks with a modest calorie bump.
Lower-Sugar Build
Swap raisins for sliced grapes or blueberries. Fresh fruit keeps sweetness while trimming sugar density. Another trick: mix the spread with a spoon of unsweetened yogurt to lighten the texture and add tang.
Allergy-Safe And School-Friendly Ideas
Nut-free schools often ban peanut butter. Cream cheese is a straight swap in those settings. Seed butters work in many rooms too. Sunflower seed spread keeps the look and brings similar energy with a nut-free label. Always check rules for your setting.
Texture And Flavor Variations
Crunch lovers might prefer crunchy peanut butter. Smooth fans may want silky jars. Add a pinch of cinnamon on the fruit, or a few mini chocolate chips for a dessert-leaning take. Cocoa nibs add crunch with less sugar than chips.
Prep, Storage, And Food Safety
Wash ribs under running water and dry. Trim the base and any leaves. Fill and top right before eating for the best snap. Packed lunches hold up well for a few hours if wrapped tight. For longer windows, keep chilled and pack components separately to maintain texture.
Scaling For Parties Or Meal Prep
For a tray, plan one stick per small kid and two per older kid. Adults tend to grab two. A pound of small ribs yields around 10–12 sticks. A standard 16-ounce jar of peanut butter spreads across roughly 30 flush-filled sticks. A 5-ounce box of raisins covers around 10–12 sticks with a single row each.
| Item | Buy This Much | Yields About |
|---|---|---|
| Celery | 1 lb small ribs | 10–12 sticks |
| Peanut butter | 16 oz jar | ~30 flush-filled sticks |
| Raisins | 1 standard 5 oz box | ~10–12 single-row sticks |
Label Reading Tips
On nut butter jars, check sodium and added sugar lines. Unsalted jars can drop sodium by more than 100 milligrams per two tablespoons. Look for oils that stay stable without hydrogenation. On dried fruit, scan for “no sugar added.” Plain raisins fit that label; sweetened varieties raise sugars fast.
When To Pick Another Snack
If chewing crisp ribs is tough, try cucumber boats with hummus and raisins. If nut allergies rule out most jars, go with cream cheese or a dairy-free spread based on seeds. If you need fewer calories, build slim sticks and pair with a lower-energy drink like sparkling water.
Quick Build Steps
1) Prep Crisp Ribs
Rinse, dry, and trim. Peel off tough strings with a paring knife for a softer bite.
2) Fill The Channel
Spread with the back of a spoon so the fill sits level. That keeps portions steady across a batch.
3) Top And Serve
Place raisins in a single row. Add a spice sprinkle if you like a little fragrance. Serve soon for the best snap.
Final Bite
This snack earns its spot by being fast, tasty, and flexible. One stick lands near 130–140 calories with a small hit of protein, some fiber, and a good crunch. With simple tweaks, you can nudge sodium, sugar, or protein to suit your plan.